Anthony Galli Keywords: Self-Improvement Blogger, Founder of Goal-Setting/Bucket List Website, Goal & Habit Challenger
A blog about improving your life through setting goals, forming good habits, taking on personal challenges through sharing my life journey.

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30 DAY BODYWEIGHT EXERCISE CHALLENGE | TIPS & BENEFITS

CHALLENGE

I’ve consistently exercised the past few years.

I prefer to run, but because the streets of Bangkok are so congested, I'd be asking for injury.

"Eyes on the road buddy!"

The gyms here are also far and in-between so I decided to make the best of my situation by working out in my room.

Bodyweight Exercise Quote

Overall I live an active lifestyle.

I average about 10,000 steps a day and try to take periodic breaks away from my computer to stretch.

My point is that I don’t think fitness should be reserved to a 20/30 min portion of my day.

People in "blue zones", a.k.a the areas in the world where people live the longest, don’t go to the gym. They incorporate activity throughout the day like gardening or walking.

And that’s my goal. I’m not trying to get 6-pack abs, or be a certain weight, or bulk up like Schwarzenegger.

I just want to live as long (and healthy) as possible, 100+ years. A boy can dream, right?

Now with that said, I'm hunched over my computer much of the day so to compensate I do reserve 20/30 min of my day for a more intense workout.

My two primary exercise goals are to get my heart rate up and break a sweat, my secondary goals are to have fun and work out for at least 20 minutes.

STEPS

  1. Get my shorts on as quick as possible before I rationalize my way out of it.
  2. *I might do 2-3 rotations of something like this:

  3. I always start with jumping jacks.
  4. Then push-ups. By the end of the challenge I was able to go from 23 push-ups to 33.
  5. Squats or Wall Sit
  6. Tricep-Dips
  7. Hold out a heavy object for a prolonged period of time, and depending on the weight, do some bicep curls.
  8. Shuffle (& Dance) Across Floor
  9. I always end with a minute long plank.

BENEFITS

I definitely recommend this challenge. And if you want to give this challenge a try click here:

Bodyweight Exercise Challenge

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