May fitness challenge

About this May fitness challenge

May fitness challenge

Intensity level: intermediate

Benefits: this is a full body workout, with exercises for all muscle groups

Safety: please read the general safety information here. Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need

Footwear: for the high impact exercises (side leaps, jog, jacks), you need trainers to absorb some of the impact. For the wall sit and squats, if you’re on a hard floor make sure you aren’t wearing footwear that will slip.

Exercise mat: for the floor exercises you’ll need a mat or something similar to provide some cushioning. See an exercise mat buying guide here.

May fitness challenge chart

There are 10 exercises altogether and each day you do a different combination of 6 of these exercises. Reps/time for each exercise is:

  • 30 seconds of the side leaps, jacks, jogging, elbow plank (30 seconds on each side) and wall sit.
  • 30 reps of the squats, both types of crunch and donkey kicks (30 on each leg).
  • 15 reps of the push ups.

Complete 3 sets (do all 6 exercises for the time/reps shown, then start again and repeat twice more).

The chart shows which exercises to do each day and instructions for the exercises are below the chart.

May fitness challenge chart

Exercise instructions

Warm up

Do these exercises each day to warm up:

Side bends – 6 to each side

Side bend

 Arm circles – do 5

Arm circles

Knee lifts – do 16

Knee lift

Challenge exercises

Side leap

Straight leg crunch

Knee push up


May fitness challenge - Jack

Bicycle crunch

May fitness challenge - Donkey kick

Side elbow plank

May fitness challenge - Wall sit


Benefits of exercising daily

  1. Improved Physical Health: Regular exercise contributes to better cardiovascular health, increased muscle strength, improved flexibility, and weight management. Daily exercise can lead to long-term benefits such as reduced risk of chronic diseases like heart disease, diabetes, and certain cancers.
  2. Enhanced Mental Health: Physical activity releases endorphins, neurotransmitters that promote feelings of happiness and reduce stress. Daily exercise can alleviate symptoms of anxiety and depression, boost self-esteem, and improve cognitive function and memory.
  3. Consistency and Discipline: Making exercise a daily habit promotes discipline and consistency, helping you stick to your fitness goals and maintain a healthy lifestyle in the long run. Daily exercise can also reinforce positive habits and routines, leading to overall well-being.

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