The ‘New Year, Do You’ Body-Weight Workout Challenge Improves Strength and Mobility in 31 Days

The goal of this 31-day body-weight workout challenge is to inspire you to move more, no matter your starting point.
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We're all for a little self-improvement, but every January, it feels like everywhere you look, someone is telling you to change. Sayings like "New year, new you!" and "Out with the old and in with the new!" reinforce the idea that you're not good enough the way you are.


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January can be a great time to focus on fitness, but we think you can do so while still being true to you. Start where you are and aim to move your body a little more than usual. Rather than changing your body through exercise, you'll be changing your mindset about exercise.


That's why we're so excited to share the "New Year, Do You" Challenge with our community. It's a month-long challenge that focuses on building strength and improving mobility using just your body weight. And that's on purpose: With no need for equipment, anyone can try these daily, do-anywhere routines that help you move more, no matter your fitness level.


Join the team and host Morit Summers, CPT, creator of Brooklyn-based training studio Form Fitness, for workouts that feel like TLC, not punishment. We'll help you stay accountable while building community and even (dare we say) having fun!

How the 'New Year, Do You' Challenge Works

We're officially kicking off our first run of this challenge on January 1, 2022, but you can jump in and start whenever you want. You'll do the same type of workout on the same day every week, but throughout the month we'll up the ante by increasing the number of reps you do (more on that below).


To keep your body happy and your mind relaxed, Summers designed a plan that includes activation exercises, mobility, stretching, cardio and walking. Here's what each week looks like:

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​Get a printer-friendly version of the challenge calendar here.​

Over the next 31 days, each time you repeat a workout, you'll change the length of your workout or the number of sets you do:




1 to 7

10 minutes


8 to 14

15 minutes


15 to 21

20 minutes


22 to 28

25 minutes


29 to 31

30 minutes


How to Join the Body-Weight Workout Challenge

Step 1: Print and/or Save Your Challenge Calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do the workout listed, then check off each day as you complete it.

Step 2: Join Our Challenge Facebook Group

Get inspired by our like-minded community of fitness enthusiasts.
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Our community of more than 51,000 members is here to support and motivate you through this challenge. Tell the group how the day's routine went, post photos or videos of your workouts or share your favorite meme or motivational quote.

Step 3: Grab Any Extra Equipment

One of the great things about this challenge is that you don't need any gear — just your body. But sometimes props and other tools can make things easier and/or more comfortable. Here are a few things you may want to consider having on hand:

Step 4: Start Your Body-Weight Workouts

On Day 1, kick things off with the Full-Body Strength workout. Check out the links below for details on each of the five routines:

Step 5: Don't Forget Cardio

Each week, there are two cardio days scheduled — one walk and one that's completely up to you. The walk is meant to be an active recovery session that slightly elevates your heart rate and moves your muscles without pushing you too hard.

On the second cardio day, you can choose whatever cardio workout you'd like. Go for another walk or hike, use the treadmill or elliptical, dance, swim, cycle, jump rope — pick your favorite! The intensity is up to you, as well. If you need another recovery day, take it easy. If you want to challenge yourself, pick up the pace, dial up the intensity or add in some intervals.​

Looking for cardio inspiration? Try some of these routines:

Step 6: Celebrate Your Success

You made it to the end of the "New Year, Do You" Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group.

When you'​​re ready, keep your momentum going with a new challenge, such as: