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November Challenge: No gym? No problem!

30 day body weight workout challenge | UPMC Health Plan

Let’s face it: the weather is changing and it may be time to take your workout indoors for the winter. It’s a fact that gym memberships can be very expensive. But who needs a gym when there’s the living room floor? This month’s challenge uses the cheapest piece of equipment available: YOU!

From legs and arms to shoulders, chest and abs, we have you covered this month. Body weight exercises are a simple, effective way to improve balance, flexibility and strength. You don’t need machines or extra equipment, and you can do them in the comfort of your own home.

This month’s challenge will consist of several muscle groups and work toward a total body workout at the end of the month. Some days you may work for time and others you may work for specific sets. The first week is a preview of the exercises; each week we will add in a challenge and additional exercises.


Remember to always check with your doctor before starting a new program. If you have injury or other reason you can’t perform some of these exercises, feel free to sub them out with something else. Also take your time working up to these sets. If you need to scale the sets and the repetitions, go for it. Make this month’s challenge fit wherever you are in your exercise journey!



  1. Body weight squats
  2. Lunges
  3. Wall sits


Upper Body:

  1. Push-ups
  2. Plank walk
  3. Jodo push-up


  1. Abdominal crunch
  2. Back extension
  3. Leg raises
  4. Plank holds


  1. Jumping jacks
  2. Mountain climbers
  3. Burpees

Total body workout 1:

  1. Body weight squats 15 times
  2. Push-ups 10 times (can be modified push-ups)
  3. Abdominal crunches 10 times
  4. Jumping jacks 30 seconds or 30 slow count

Can be done in sets or as many total rounds as possible in a given time. Or 2-3 sets through.


Total body workout 2:

  1. Alternating lunges 30 seconds
  2. Plank walk with push-ups 30 seconds
  3. Plank holds 30 seconds
  4. Mountain climbers 30 seconds 2-3 sets

Repeat 1-5 times through.


Total body workout 3:

  1. Squat
  2. Push-ups
  3. Back extension
  4. Burpee

Repeat 3 sets of 10.