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?
- 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.
- 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!
- 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!
- 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.
