New Year, New You: 30-Day Workout Challenge

Starting your year off with a little bit of intention is the perfect way to kickstart many more goals in the coming months.

8 min read

Fitness Programs

New Year, New You: 30-Day Workout Challenge

Welcome to 2023! While there is nothing magical about January 1st, the prospect of a fresh start and new potential can be a great catalyst to re-commit to your health and fitness goals. The new year can bring with it a fresh perspective on what is truly important to you and the opportunity to create something new and meaningful for yourself. This is where Sunny’s 30-day Workout Challenge comes in! Our goal is to meet you where you currently are in your fitness journey and help guide you to hit all your fitness goals and beyond.

The 30-Day Workout Challenge is designed to target full-body physical conditioning and mental well-being. The series focuses on whole-body conditioning with components of strength, cardio, and mobility. It is suitable for all fitness levels, so no matter where you are in your health journey, you can join in. Our trainers have included a variety of workouts, equipment, and training styles so that you can make this challenge your own to best suit your exercise needs. You can choose to do the challenge in our SunnyFit® app or on YouTube and can find the corresponding workout calendars below.

 

Why do a Workout Challenge?

The ever-controversial New Year’s Resolution continues to hold its appeal year after year as it comes with a promise of life-changing habits for us in the New Year. While this can be an effective method for some people, it often falls short because the goals are too arbitrary or lack direction. For example, setting a New Year’s Resolution of “working out more” is difficult to achieve because there are no set parameters or measurable markers to meet. Doing a workout challenge during the first month of the year gives you a concrete goal of exercising daily for the first month of the year, while simultaneously working on solidifying a habit. There is much debate on exactly how long it takes to build a habit, with studies citing anywhere from 21 to 90 days before the habit is second nature. However, there is some solid evidence that supports the longer you do something consistently (i.e., exercising every day for a month), the more likely you will be able to solidify that as a habit in your daily routine.(1) So, starting with an exercise schedule that prioritizes consistency is an excellent place to start!

Doing a workout challenge simplifies the goal setting process for you and takes the guesswork out of what to do. You know that for the next month you will be doing a workout video each day, with a variety of workouts to help you meet your goals and do so in a way that is enjoyable to you. All you need to do is open YouTube or your SunnyFit® app and start exercising!

 

How Should I Prepare for the Challenge?

  1. Set your goal: Write down or make a mental note of your intention and goal for this workout challenge. Is your goal to move every day? Get stronger? Improve your mile time? The options are endless! Just make sure you are choosing an intention that resonates with you and will fuel your motivation. You can continually come back to this ‘why’ throughout the program to remind yourself why you started and why you want to keep going. If you’d like, share your goals with your friends and family so they can help you stay accountable too.
  2. More than just a daily workout: Make sure you are getting adequate sleep and nutrition to help you recover from your workouts each day. Rest and recovery are just as important as exercise!
  3. Download the workout calendar: The calendar below will help you keep track of your workout routine, and each week we will release a more specific schedule with expertly curated workouts to help you hit your fitness goals, whatever that may be!
  4. Check out our Instagram accounts (@sunnyhealthfitness & @sunnyfitapp): If you aren’t already, follow us on Instagram! Our trainers will be talking about the challenge throughout the month to remind you what workouts are coming up that day and to keep you motivated. Additionally, if you want to participate in the giveaway, you will be posting your workout selfies and tagging us to add to your entries.

You don’t have to have a grand New Year’s Resolution to be successful! Starting your year off with a little bit of intention is the perfect way to kickstart many more goals in the coming months. We can’t wait to see you in the January 2023 New Year, New You Challenge!

 

30-Day Workout Challenge Schedule

On days when more than one workout is listed, pick the one that works best for you! You can choose to do either the YouTube challenge or the SunnyFit® App challenge.

Day YouTube Challenge SunnyFit® App Challenge
Day 0
Goal Setting
Goal Setting Day! What do you want to accomplish this month?
Different Ways to Track Fitness Progress
Day 1
Upper Body
15 Min Upper Body
Trainer: James
or
Upper Body Strength Training
Trainer: Alex
15-Min Beginner Upper Body
Trainer: James
or
15-Min Upper Body Strength w/ DB
Trainer: Tina
Day 2
Cardio
Beginner Treadmill Walk
Trainer: Brittany
or
Elliptical "This or That" Fitmas Workout
Trainer: Dominique
20-Minute Beginner Technique
Trainer: James
or
20 Min Power Walk Audio Workout
Trainer: Dominique
Day 3
Lower Body
Row-N-Ride® Glute Workout
Trainer: Collin
or
Lower Body + Leg Workout
Trainer: James
20-Min Intermediate Lower Body
Trainer: Wendie
or
15-Min Lower Body Strength w/ DB
Trainer: Eunice
Day 4
Cardio
Feel Good Elliptical Workout
Trainer: Wendie
or
Step Beginner Aerobics Workout
Trainer: James
20-Min Beginner Cycle Bike
Trainer: Annelisa
or
20-Min Power Walk Audio Workout
Trainer: Brittany
Day 5
Balance & Stability
Balance and Stability Workout
Trainer: Sam
15 Min Beginner Yoga
Trainer: Chaz
Day 6
Mobility
10 Minute Mobility Routine
Trainer: Alexa
10-Min Full Body Stretch
Trainer: Sam
Day 7
Rest & Recover
Do some light walking and learn:
How to Engage your Core
10-Min Body Scan Audio Workout
Trainer: Wendie
Day 8
Upper Body
15 Min Upper Body DB Workout
Trainer: Tina
or
15 Minute Upper Body & Core
Trainer: Sydney
20-Min Upper Body Resistance Band
Trainer: Collin
or
10-Min Bodyweight Upper Body Strength
Trainer: Dana
Day 9
Cardio
Cycling Bike Beginner Ride
Trainer: Luis
or
15 Minute Beginner Boxing Workout
Trainer: Chaz
20-Min Beginner Technique Focus
Trainer: Sofee
or
20-Min Power Walk Audio Workout
Trainer: Brittany
Day 10
Lower Body
20-Min Booty Burn Workout
Trainer: Dana
or
20 Min Lower Body & Core Workout
Trainer: Alex
15-Min Beginner Lower Body
Trainer: Dom
or
15-Min Lower Body Strength w/ DB
Trainer: Tina
Day 11
Cardio
20-Min Walk and Run
Trainer: Sam
or
Bodyweight Core & Cardio HIIT
Trainer: Sydney
25-Min Beginner HIIT Intervals
Trainer: Brittany
or
25-Min Endurance Run Audio Workout
Trainer: Sydney
Day 12
Core
10 Min Core Crusher Workout
Trainer: Chaz
5-Min Beginner Abs/Core
Trainer: Dominique
Day 13
Mobility
15 Min Full Body Mobility Workout
Trainer: Alexa
10 Min Lower Back Stretch
Trainer: Dana
Day 14
Rest & Recover
Do some light walking and perfect your burpee form!
How To: A Step-by-Step Guide to Burpees
20 Min Guided Morning Meditation
Trainer: Wendie
Day 15
Upper Body
15 Min Upper Body DB Workout
Trainer: James
or
Arms and Abs EMOM Workout
Trainer: Sydney
30-Min Upper Body Resistance Band
Trainer: James
or
10 Min Bodyweight Upper Body Strength
Trainer: James
Day 16
Cardio
20 Min Dance Cardio Workout
Trainer: Luis
or
30 Min Endurance Run
Trainer: Sam
25-Min Intermediate Mini Stepper
Trainer: Sydney
or
20-Min Intervals Run Audio Workout
Trainer: Annelisa
Day 17
Lower Body
15 Min Strength Circuit
Trainer: Dana
or
15 Min Lower Body + Leg Workout
Trainer: James
30-Minute Resistance Band
Trainer: Collin
or
15-Min Bodyweight Strength
Trainer: Eunice
Day 18
Cardio
20 Min HIIT Interval Run
Trainer: Eloisa
or
20 Min Full Body Jump Rope Workout
Trainer: James
20-Min Full Body Row-N-Ride
Trainer: Collin
or
20-Min Interval Run Audio Workout
Trainer: Eloisa
Day 19
Full Body
Full Body 20 Min HIIT Workout
Trainer: Dominique
15-Min Kettlebell Technique Class
Trainer: Sam
or
20-Min Intermediate Full Body
Trainer: Dominique
Day 20
Mobility
Mobility & Strength For Cycling
Trainer: Ashton
15-Min Yoga: Vinyasa Flow
Trainer: Collin
Day 21
Rest & Recover
Do some light walking and learn about injury prevention.
Ask A Trainer: Back Pain
Senses Grounding Audio Workout
Trainer: Wendie
Day 22
Upper Body
15-Min All Out Upper Body
Trainer: Chaz
or
20 Min Full Upper Body Resistance Band
Trainer: James
20-Min Intermediate Upper Body
Trainer: James
or
20 Min Strength Resistance Band
Trainer: Chaz
Day 23
Cardio
20 Min Cycling Indoor Bike Workout
Trainer: Annelisa
or
Mini Stepper Dance Party
Trainer: Dominique
30 Min Intermediate Endurance
Trainer: Ashton
or
30 Min HIIT Run Audio Workout
Trainer: Sam
Day 24
Lower Body
15 Min DB Cardio & Strength
Trainer: Tina
or
Legs + Glute Bodyweight Workout
Trainer: Alex
20-Min Intermediate Lower Body
Trainer: Wendie
or
25-Min Strength w/ DB
Trainer: James
Day 25
Cardio
15 Min HIIT & Arms Rowing Workout
Trainer: Eloisa
or
20 Min Pyramid Elliptical Workout
Trainer: Dominique
30-Min Intermediate Endurance Run
Trainer: Sam
or
30-Min Endurance Run Audio Workout
Trainer: Sam
Day 26
Full Body
Full Body Resistance Band Workout
Trainer: Collin
20-Min Strength & Conditioning Kettlebell
Trainer: Sam
or
20-Min Intermediate Full Body
Trainer: Dominique
Day 27
Mobility
25 Min Full Body Stretching Workout
Trainer: Sydney
15 Min Beginner Yoga
Trainer: Chaz
Day 28
Rest & Recover
Do some light walking and learn:
How to Improve Your Posture
15-Min Meditation
Trainer: Wendie
Day 29
Full Body
Full Body Workout w/ Bench & DB
Trainer: Eunice
or
20 Min Full Body Bodyweight Burnout
Trainer: Ashton
25-Min Advanced Full Body
Trainer: James
or
30-Min Full Body Strength w/ DB
Trainer: James
Day 30
Cardio
20 Min Dance Cardio Workout
Trainer: Dominique
or
15 Min Treadmill Intervals Run w/ Incline
Trainer: Sam
20-Min Rower Intermediate
Trainer: Luis
or
25 Min Full Sprint Intervals Audio Workout
Trainer: James

 

 

1. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation, Frontiers of Psychology, 2020. https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560/full Accessed 20 December 2022.

 

 

30-Day Workout Challenge

 

30-Day Workout Challenge

 

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