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Hi Guys! Are you all geared up to start the 30 Day Fitness Challenge? By now I am sure you have been hydrating and getting the right amount of sleep in preparation for Monday! I have put together instructions and videos for each fitness challenge exercise.

Subscribe today to get started if you haven’t already!

A few thoughts on our 30 Day Fitness Challenge

The workouts are set up for varied skill levels. Each exercise has a time rather than a number of sets so that you can modify the workouts to your current level. What I love about timed exercises, is that you can easily see your improvement throughout the weeks.

Your nutrition is an equal partner in your fitness goals. It is vital to your success to make the changes necessary in nutrition to maximize your workout efforts.

It would be good to add in 3-4 days of additional cardio of your choice per week. Here is a great HIIT workout for beginners.

Don’t be hard on yourself if the first week you fall short of the individual exercise times. Push yourself to do as much as you can without injury, and realize your stamina and strength will improve over time.

Try to move from one exercise to the other with minimal breaks, but definitely listen to your body and take a breather when necessary.

Exercise Details for January Fitness Challenge for Women Over 40


Stand with your feet together and step or jump 2-3 feet, knee up, to the right, landing on the ball of your foot while holding your left knee up to your torso, slightly leaning into your knee. Repeat on the left side, moving from one side to the other every 2-3 seconds. Work on engaging your core muscles and keeping your balance.

In this video, the woman is holding a weight, but that is a more advanced move. If you are a beginner, don’t use the weight.

Log Jumps

Start out by running in place for counting 1-2-3, then jump to the right, lifting your legs to “get over” an imaginary log, landing and running in place again for the 1-2-3 count, repeating moving to the left and repeating.

Forward Lunge

Step forward with your right foot, dropping your left knee almost to the floor while keeping your right knee over your right foot. Stand up, and push back to your left foot standing up tall. Repeat on left leg and continue alternating.


Lie down on your stomach with your arms stretched out in front of you, legs straight, toes down. Lift your arms and legs at the same time, as high as you can and hold for 2 seconds, relax for 2 seconds and repeat. Be sure watch the video for beginner modifications if necessary.

Left/Right Leg Stand

Stand with your right leg extended, toe pointed, leg at a 45 degree angle. Slow and controlled, lift as high as possible while keeping your torso upright, core muscles tight. Repeat on other leg after 15 seconds, doing each leg for 15 seconds each.

Modified push-ups

This video is great for demonstrating 4 different ways to modify a push up depending on your level. Choose one and work up to the more difficult ones in time.


Begin by getting in a regular push up position on the floor. Bend your elbows and place your forearms on the floor, keeping your body raised. Your body should be in a straight line from your ankles to your shoulders. Engage your core to keep your hips raised.

Tire Twists (Traveling Tire Twist)

Stand up, feet together. Hop and bring up right knee, while at the same time taking clutched hands or a small weight (2-5lbs) to the outside of the right thigh. Switch to the left knee up, moving your hands to the outside of the lift thigh. Four steps up and four steps back.

Hop Overs

Place a rolled hand towel or something about the same size on the floor. Standing on one side, hop over the object, keeping your feet together. Depending on your level, you can pause before jumping back over, or you can hop at a greater speed. Make sure you bend your knees upon landing and taking off to prevent injury.

Reverse Lunge

Standing with feet together, step back with your right foot allowing that knee to drop to the floor. Make sure your left knee stays above your foot. Push off with your right foot to bring your feet together. Switch to left foot and repeat.

High Knees

Run in place, keeping your chest up, chin down slightly and bringing your knees up as high as possible.


Lying flat on the floor, facing up, stretch out your arms and legs straight. In one motion, raise your arms together and legs together to form a banana like shape. Hold for 2 seconds, down for 2 seconds. Repeat. Higher levels can be holding form for longer in between rests.

Tricep Dips

Sit on the floor with your knees bent. Place your hands on the floor behind you, fingers pointing towards you. Raise your hips and by bending your elbows, dip down and come back up, letting your triceps do the work. This video explains the different modifications very well.

Calf Raises

Standing, raise your heels up, hold for 1-2 seconds, stand flat and repeat. There are a few variations as shown in the video.

Basketball Jumps

Stand with your feet about shoulder width apart. Pretend you have a basketball to pick up at about knee level – or higher depending on what you are comfortable with. Bend slightly, making sure you are bending in your knees , not only your back while reaching over beyond your knee to pick up that pretend basketball. Then, in one smooth move, stand and pivot slightly to jump to shoot the basketball to the opposite side you picked up the basketball. Repeat, switching sides every 5 shots.

Good luck!

If you don’t have the 30 Day Fitness Challenge workout calendar companion to these exercises, hop over now to print your copy!


fitness challenge

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