Gymnastics is sometimes confused with gymnastics. They are not one and the same, but they use bodyweight exercises effectively. If you think you need a fully equipped gym to build muscle and burn fat, the 28 Day Gym Challenge will change your style.
It is an exercise program with minimal equipment designed to help you get stronger and leaner. This free 28-day challenge guide covers upper body, lower body, core and cardio programming over a seven-day rotation spanning four weeks (no rest days). Whether you're new to training or an experienced exerciser, this plan is suitable for all skill levels and allows you to train anywhere.
Best of all, the 28-Day Calisthenics Challenge targets all your major muscle groups with workouts that last 30 minutes or less, allowing you to work out an already packed schedule.
Ready to get started? Below we will explain its benefits, who it is best for, and provide an example of the 28 Day Gym Challenge so you can put it to good use.
Related: The Best Full-Body Workout to Lose Fat and Gain Muscle
How to Do the 28 Day Gymnastics Challenge?
The 28 Day Gym Challenge runs through a simple seven-day rotation that you repeat for four weeks. The best part? Every workout is fast, so the excuse of not having time to train goes out the window.
Consistency is everything. Look at your schedule and block 30 minutes a day for four weeks. It doesn't matter if it's morning, afternoon or evening, because the best time to exercise is when you have time.
Keep rest periods between exercises short (15 to 60 seconds) to keep the intensity high. But remember that the goal is quality, not speed; full range of movement is better than sloppy reps every time. If you need more rest between workouts, do this.
Other tips to keep in mind when participating in the 28 Day Gymnastics Challenge include:
- Take time to warm up before you start and cool down afterward.
- Track your progress; more reps, faster times, or mastering an exercise.
- Stay on course and by the fourth week you will feel like a new you. The best part? This challenge is completely free.
28 Day Calisthenics Challenge Free Guide
This program includes a mix of classic gymnastics moves and some dynamic variations. Each exercise is short, effective and challenging. It is performed in circuit style every day unless specified.
Directions
Perform these exercises in a circuit, repeating them one after the other with minimal (10 to 30 seconds) or no rest. Rest 1 to 3 minutes between rounds. Notes: The rest period in the HIIT workout of the 4th day was extended.
James Michelfelder
Day 1: Upper Body
- Exam: 4 x 12 reps
- Chin: 4 x 6-8 reps
- Yoga Push-Ups: 4 x 8 reps
- Reverse Row: 4 x 8-12 reps
- Triceps Dip: 4 x 10 reps
Progress
To increase intensity, add 3 to 5 seconds of an exaggerated eccentric movement (e.g. slowly lower and hold toward the end of a push-up), or add 1 to 2 extra reps to each exercise after week 1.
Beth Bischoff
Day 2: Cardio + Core
Repeat the following for 3 rounds, resting 15 to 30 seconds between exercises if necessary.
- climbers: 10 reps per side
- Side Plank: 15 seconds per side
- Jump Squat: 8-12 reps
- Hollow Body: hold for 30 seconds
- Ice Skaters: 10 reps per side
- Russian Twist: 8 reps per side
advances
To finish your workout faster, reduce your rest time between exercises.
Day 3: Lower Body
Beth Bischoff
- Alternate Reverse Lunge: 4 x 8-12 reps per side
- Prisoner Squat: 4 x 15 reps
- Box Jumps: 4 x 5 reps
- Hip Extension: 4 x 15 reps
- Windmill Side Lunge: 4 x 8 reps per side
advances
After week 1, add 1 or 2 reps each week.
Beth Bischoff
Day 4: High Intensity Interval Training
Repeat the following process for 4 rounds. If necessary, rest 15 to 30 seconds between exercises and 2 minutes between rounds.
- Power Input: 20 seconds
- Jump move: 20 seconds
- Side Plank: 15 seconds per side
- Jogging/Running in Place: 30 seconds
- Cross Body Walk: 30 seconds
advances
There is no need because this is already difficult.
José Mandojana
Day 5: Upper Body
- Plyo Push-Ups: 4 sets x 6-8 reps
- Bentover IYT: 4 sets x 5 repetitions of each
- Bear Crawl: 4 sets x 10 reps forward and backward
- Reverse Row: 4 sets x 8-12 reps
- Diamond Push-Ups: 4 sets x 8-12 reps
advances
Reduce rest periods between workouts or add 1 or 2 reps each week.
James Michelfelder
Day 6: Lower Body
- Hip Thrust: 4 x 10 reps
- High Calf Raise: 4 x 10 reps
- Forward Walking Lunge: 4 x 8 reps per side
- Single Leg Hip Extension: 4 x 10 reps per side
- Bulgarian Split Squat: 4 x 8 reps per side
advances
Add 3 to 5 seconds of exaggerated eccentric movement or 1 to 2 extra repetitions to each exercise after week 1 to increase intensity.
FreshSplash/sol; Getty
Day 7: Mobility + Flexibility
Go through this circuit once (or more if desired); no need to wait.
- Down Dog: hold for 30-60 seconds
- Foam Rolling Quads or Upper Back (Optional): 30 seconds
- Forward Fold: 30 seconds
- Camel Pose: 30 seconds
- Child's Posture: 2 minutes
- Introduction Chest Stretch: 30-60 seconds.
advances
Add 5 to 10 seconds to each exercise each week, starting in week 1.
Related: 15 HIIT Exercises That Will Get You Shredded Fast
Benefits of Calisthenics
Going to the gym is great, don't get me wrong, but it does require an investment of time. With this challenge you eliminate the middle man (the gym) and save time. Here are four other benefits of calisthenics:
Minimum Equipment, Maximum Convenience
Calisthenics requires nothing but your body; This makes it perfect for home, travel or outdoor workouts. The 28-Day Calisthenics Challenge is the ultimate no-excuses fitness plan that you can take anywhere. And the best part? This doesn't cost you anything.
Increases Relative Strength
Calisthenics is all about relative strength, meaning how strong you are relative to your body weight. Unlike lifting weights, calisthenics exercises such as push-ups, pull-ups, and squats focus on moving your body weight. This means your strength increases as you do more reps. With the 28-Day Gym Challenge, you'll see improvements in daily activities: running faster, jumping higher, or carrying all the groceries in the car at once.
Better Mobility and Balance
Calisthenic exercises like lunges, planks, and push-ups work multiple muscle groups at once, especially stabilizing muscles that help you maintain your balance. Therefore you will improve not only your coordination but also your stability. The 28 Day Gym Challenge focuses on full-body exercises, strengthening stabilizers and improving mobility. As your stabilizers become stronger, your balance will improve, helping you stay upright longer and reducing your risk of injury.
Gentle on Joints
Because calisthenics uses your body weight, it's much easier on your joints than lifting weights. The free 28-day gym challenge focuses on exercises that strengthen muscles without adding extra stress to your joints; This means you can train more often without worrying about joint pain.