This 30-Day Fitness Challenge Will Make You Feel Like A Badass

When it’s too easy, it’s boring and ineffective. When it’s too hard, you might start dreading (and skipping) it. Or worse, get injured.

That’s why BuzzFeed Health asked NYC-based fitness expert Albert Matheny, MS, RD, CSCS, co-founder of SoHo Strength Lab and advisor to Promix Nutrition, to put together a fitness challenge that hits that special fitness sweet spot.

This full-body challenge consists of two alternating workouts that you can adapt to your fitness level and get done quickly. Plus, it’s challenging enough to make you feel like a boss.

Here’s how it works:

You’ll exercise four times per week.

• There are two different workouts to alternate between; each one is a three-move circuit.

• Some of the moves call for dumbbells, but you can also perform them with just your bodyweight to make it easier.

• On the first day, you’ll complete the three-move circuit as many times as you can in 10 minutes.

• Every other exercise day, you’ll add two minutes to your total workout time, which means that by the end of the challenge, you’ll be able to do a 26-minute workout. The schedule below has all the details.

• Rest as needed especially as you get further along in the challenge and it gets harder.

Here’s what you’ll be doing:

And here’s when you’ll be doing it: