30-Day Fitness Program: Kickstart Your Fitness Journey with EnerGym North Jax
This 30 day fitness program is intended to build your strength, improve your endurance as well as establish your exercise schedule. Each day is devoted to exercising various body parts so that each part of the body is not neglected. One should also warm up before exercising and then cool down after exercising each time.
Week 1: Warm-up and Preparation
Day 1: Full-Body Workout
Jogging or cycling for 10 minutes is a light exercise.
Thrice by twelve squats.
Ten push-ups thrice.
Three sets of fifteen sit-ups
2 sets of 10 lunges with each leg.
2 sets of 30 seconds plank
Day 2: Cardiovascular and Abdominal
Aerobic: At least 20 minutes of running, cycling or brisk walking without interruption.
Fifteen bicycle crunches in three cycles.
Three series of twenty mountain climbers.
2 sets of 30 second side plank on each side
Day 3: Upper Body Strength
Three series of twelve dumbbell bench presses
Three sets of ten dumbbell rows with each arm.
Three sets of twelve shoulder presses.
Fifteen bicep curls three sets.
Two series of twelve tricep dips.
Day 4: Active Recovery
Light yoga or stretching for 30 minutes
Day 5: Lower Body Strength
Three sets of fifteen squats
Three sets of twelve deadlifts
Three series of twelve leg presses
Three sets of ten calf raises are a good way to work on the lower calf muscles and the lower part of the gastrocnemius muscle.
The second set of fifteen glute bridges was completed after two cycles.
Day 6: Cardiovascular and Abdominal
Interval cardio for 20 minutes with 1 minute at a high intensity and 1 at a low intensity.
Three cycles of twenty Russian twists
Three sets of fifteen leg lifts
2 sets of 30 seconds plank
Day 7: Rest Day
Week 2: Strength and Endurance
Day 8: Full-Body Workout
Light exercise of 10 minutes of cardio
Four sets of twelve squats.
Three times twelve push-ups.
Three sets of fifteen sit-ups
Three sets of twelve lunges on the right leg and the left leg.
45 seconds plank hold – two sets
Day 9: Cardio
30 minutes of cardio (your choice: aerobic exercises (for instance running, cycling, swimming).
Day 10: Upper Body Strength
Four sets of twelve bench presses
Four sets of 10 rows with each arm
Three series of fifteen shoulder presses
Three sets of fifteen bicep curls
Three sets of twelve tricep dips
Day 11: Active Recovery
Yoga or stretching for 30 minutes at a moderate intensity
Day 12: Lower Body Strength
Four sets of fifteen squats
Four sets of twelve deadlifts
Three series of fifteen leg presses
Three series of twelve calf raises.
Three sets of fifteen glute bridges
Day 13: Core Focus
15 minutes of core exercises: planks, bicycle crunches, leg raises, Russian twists
Moderate cardio exercise should be done for 20 minutes.
Day 14: Rest Day
Week 3: Increasing Intensity
Day 15: Full-Body Workout
Light aerobic exercise for 10 minutes
Four sets of fifteen squats
Four sets of twelve push-ups.
Three sets of twenty sit-ups
3 sets of 15 lunges to each leg
3 sets of 45 seconds planks
Day 16: HIIT (High-Intensity Interval Training)
20 minutes of HIIT: High intensity exercise 30 seconds, low intensity exercise 30 seconds.
Three cycles of fifteen burpees.
Three series of twenty mountain climbers
Day 17: Upper Body Strength
Four sets of twelve bench presses
Four sets of twelve rows are available in each arm of the device.
4 sets of 15 of the shoulder presses
Four reps of 15 bicep curls
Three series of fifteen tricep dips
Day 18: Active Recovery
A 30 minutes of light yoga or stretching
Day 19: Lower Body Strength
Four sets of twenty squats
Four cycles of fifteen deadlifts.
Three sets of twenty leg presses
Three series of fifteen calf raises.
Three sets of twenty glute bridges
Day 20: It’s time for the final full workout of the challenge: core and cardio!
20 minutes of cardio
15 minutes of core exercises: planks, Russian twists, leg raises
Day 21: Rest Day
Week 4: Final Push
Day 22: Full-Body Workout
Light exercise for 10 minutes
Four cycles of fifteen squats
Four sets of fifteen push-ups.
Four series of twenty sit-ups
4 sets of 15 lunges with each leg.
3 sets of 60-second planks
Day 23: Cardio
Moderate-intensity aerobic exercise of 30 minutes of continuous nature
Upper body strength is crucial in most sports and activities, and this is why today we will be focusing on it.
Day 24 : Chest
Four sets of fifteen bench presses
Four sets of fifteen rows (each arm).
4 sets of 20 reps for the shoulder press.
Four sets of twenty bicep curls
3 sets of 20 tricep dips
Day 25: Active Recovery
Light yoga or stretching for half an hour
Day 26: Lower Body Strength
Four sets of twenty squats
Four sets of fifteen deadlifts
Four sets of twenty leg presses
4 sets of 20 calf raise
4 sets of 20 glute bridges
Day 27: Core Focus
20 minutes of core exercises: planks, Russian twists and leg raises
Moderate cardio exercise should be done for 20 minutes.
Day 28: HIIT
25 minutes of HIIT: High intensity: 30 seconds Low intensity: 30 seconds
Day 29: Full-Body Workout
The second set of exercises is 4 sets of 20 squats.
Four sets of fifteen push-ups.
4 sets of 20 lunges
Four sets of twenty sit-ups
3 sets of 60 second planks
Day 30: Final Day – Celebrate Your Progress
Half an hour of your preferred physical activity (jog, swim, bike, etc. )
Take a look at the progress that you have made and establish new goals for the next 30 days.
How EnerGym North Jax Can Help
At EnerGym North Jax we are dedicated to helping you get into the best shape of your life. You can consult with our expert trainers on this 30 day program to assist you in making the right choices so that you maximize on every session. Whether you’re a beginner or an advanced level fitness enthusiast, our friendly community will assist you to achieve your goals.
A 30-day fitness program is the perfect way to kick start your new health and fitness regime. This plan includes strength training, cardio, and active recovery sessions to help you work on your strength, endurance, and to create sustainable healthy lifestyle habits. Sign up with EnerGym North Jax now and start your journey to a better you!