November is often seen as a transitional month—a time to reflect on the year so far and prepare for the holiday season.
But it’s also the perfect month to set a fitness goal that challenges your body and mind. If you’re ready to build strength, endurance, and discipline, our 30-day workout challenge is designed just for you, by Virgo & Dunbar Fitness.
This November challenge is simple but effective, focusing on four foundational bodyweight exercises: Pushups, Lunges, Squats, and Dips.
Why This Challenge Works
This November workout challenge focuses on progressive overload—gradually increasing the number of repetitions each day to build strength and endurance. By the end of the month, you’ll have completed a significant amount of volume in these core exercises, which target the entire body.
Here’s why this challenge is useful
1. Full-Body Engagement: The exercises in this challenge work all major muscle groups.
Pushups engage your chest, shoulders, and triceps; lunges and squats target your
quads, hamstrings, and glutes; dips work your triceps, shoulders, and chest. This
well-rounded approach ensures that you’re strengthening your entire body.
2. No Equipment Required: You can complete this challenge anywhere, anytime. Whether at home, in a park, or traveling, all you need is your body weight.
3. Progressive Structure: By gradually increasing the repetitions each day, you allow your body to adapt and grow stronger without overwhelming it with too much too soon. It’s a sustainable way to build strength and endurance.
4. Discipline and Consistency: This challenge encourages daily commitment. By sticking
with it for 30 days, you’ll develop a routine, build discipline, and prove to yourself that
you can accomplish your goals through consistency.
5. Boost Your Metabolism: These exercises engage large muscle groups, which can help
boost your metabolism, improve cardiovascular health, and increase your overall fitness
level.
Now, let’s dive into the details of the challenge.
November Lakeshore Workout Challenge: The Plan
Each day, you’ll increase the number of reps for each exercise. By day 30, you’ll be doing 70 push ups, 70 lunges, 70 squats, and 60 dips!
Here's the daily breakdown
● Day 1: Pushups (12), Lunges (12), Squats (12), Dips (2)
● Day 2: Pushups (14), Lunges (14), Squats (14), Dips (4)
● Day 3: Pushups (16), Lunges (16), Squats (16), Dips (6)
● Day 4: Pushups (18), Lunges (18), Squats (18), Dips (8)
● Day 5: Pushups (20), Lunges (20), Squats (20), Dips (10)
● Day 6: Pushups (22), Lunges (22), Squats (22), Dips (12)
● Day 7: Pushups (24), Lunges (24), Squats (24), Dips (14)
● Day 8: Pushups (26), Lunges (26), Squats (26), Dips (16)
● Day 9: Pushups (28), Lunges (28), Squats (28), Dips (18)
● Day 10: Pushups (30), Lunges (30), Squats (30), Dips (20)
● Day 11: Pushups (32), Lunges (32), Squats (32), Dips (22)
● Day 12: Pushups (34), Lunges (34), Squats (34), Dips (24)
● Day 13: Pushups (36), Lunges (36), Squats (36), Dips (26)
● Day 14: Pushups (38), Lunges (38), Squats (38), Dips (28)
● Day 15: Pushups (40), Lunges (40), Squats (40), Dips (30)
● Day 16: Pushups (42), Lunges (42), Squats (42), Dips (32)
● Day 17: Pushups (44), Lunges (44), Squats (44), Dips (34)
● Day 18: Pushups (46), Lunges (46), Squats (46), Dips (36)
● Day 19: Pushups (48), Lunges (48), Squats (48), Dips (38)
● Day 20: Pushups (50), Lunges (50), Squats (50), Dips (40)
● Day 21: Pushups (52), Lunges (52), Squats (52), Dips (42)
● Day 22: Pushups (54), Lunges (54), Squats (54), Dips (44)
● Day 23: Pushups (56), Lunges (56), Squats (56), Dips (46)
● Day 24: Pushups (58), Lunges (58), Squats (58), Dips (48)
● Day 25: Pushups (60), Lunges (60), Squats (60), Dips (50)
● Day 26: Pushups (62), Lunges (62), Squats (62), Dips (52)
● Day 27: Pushups (64), Lunges (64), Squats (64), Dips (54)
● Day 28: Pushups (66), Lunges (66), Squats (66), Dips (56)
● Day 29: Pushups (68), Lunges (68), Squats (68), Dips (58)
● Day 30: Pushups (70), Lunges (70), Squats (70), Dips (60)
Here's a calendar
How to Do the Exercises
If you're unfamiliar with any of the exercises, here’s a quick guide:
Pushups | Start in a high plank position, with your hands slightly wider than shoulder-width apart. Lower your body until your chest is just above the ground, then push back up. Keep your body in a straight line throughout. |
Lunges | Step one leg forward and lower your body until both knees are bent at 90 degrees. Push through the front heel to return to standing, then repeat on the other leg. |
Squats | Stand with your feet shoulder-width apart. Push your hips back and bend your knees to lower your body, keeping your chest up and your weight on your heels. Stand back up and repeat. |
Dips | Sit on the edge of a bench or chair. Place your hands next to your hips and walk your feet forward. Lower your body by bending your elbows, then push back up to the starting position. |
Jeff & Jens Tips for Success
1. Warm-Up and Cool Down: Always take a few minutes to warm up before starting your
exercises. Simple stretches or a quick walk can help get your muscles ready. After your
workout, stretch to help with recovery and flexibility.
2. Focus on Form: Proper form is essential to avoid injury and get the most out of each
exercise. If you’re unsure, take it slow, and prioritize form over speed or reps.
3. Listen to Your Body: If you feel pain or discomfort (beyond typical muscle soreness),
take a break or modify the exercise to suit your body’s needs. Rest days are important
too, so feel free to take them if needed.
4. Stay Consistent: It can be tempting to skip a day, but consistency is key. Commit to
doing the exercises every day, and you’ll see progress by the end of the month.
5. Stay Hydrated and Eat Well: Support your body with proper nutrition and hydration
throughout the challenge. Eat a balanced diet rich in whole foods to fuel your workouts
and aid recovery.
Ready to Take On the Challenge?
This November, commit to building strength, endurance, and discipline with our 30-day fitness challenge. It’s designed to be accessible to all fitness levels, with exercises that target the whole body and progress at a manageable pace.
By the end of the month, you’ll feel stronger, more confident, and ready to take on whatever comes next. Let’s make November a month of growth and transformation—both physically and mentally.
Ready to start? Let’s go!
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