The ‘New Year, Do You’ Body-Weight Workout Challenge Improves Strength and Mobility in 31 Days

a purple rectangular calendar graphic for the new year do you challenge listing the workout for each day with a beginner full-body workout on Sundays, a walk on Mondays, a beginner core workout on Tuesdays, cardio on Wednesdays, an intermediate full-body workout on Thursdays, an intermediate core workout on Fridays, and a mobility workout on Saturdays for the 31 days of January
The goal of this 31-day body-weight workout challenge is to inspire you to move more, no matter your starting point.
Image Credit: Creative/Getty Images

Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.

We're all for a little self-improvement, but every January, it feels like everywhere you look, someone is telling you to change. Sayings like "New year, new you!" and "Out with the old and in with the new!" reinforce the idea that you're not good enough the way you are.


January can be a great time to focus on fitness, but we think you can do so while still being true to you. Start where you are and aim to move your body a little more than usual. Rather than changing your body through exercise, you'll be changing your mindset about exercise.

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That's the spirit of the "New Year, Do You" Challenge, a month-long challenge focused on building strength and improving mobility using just your body weight. With no need for equipment, anyone can try these daily, do-anywhere routines that help you move more, no matter your fitness level.

Join the team and host Morit Summers, CPT, creator of Brooklyn-based training studio Form Fitness, for workouts that feel like TLC, not punishment. We'll help you stay accountable while building community and even (dare we say) having fun!

How the 'New Year, Do You' Challenge Works

We're officially kicking off our next run of this challenge on Sunday, January 1, 2023, but you can start whenever you want. You'll do the same type of workout on the same day every week, but throughout the month, you'll increase the number of reps you do (more on that below).


To keep your body happy and your mind relaxed, Summers designed a plan that also includes mobility, cardio and walking. Here's what each week looks like:


The Challenge Calendar

Image Credit: Creative

​Get a printer-friendly version of the challenge calendar here.​

Over the next 5 weeks, each time you repeat a workout, you'll increase the number of sets you do (on Sundays, Tuesdays, Thursdays, Fridays and Saturdays) or the duration of your time spent walking or doing cardio (on Mondays and Wednesdays) based on the table below:




Workout Sets

Walking/Cardio Time



10 minutes



15 minutes



20 minutes



25 minutes



30 minutes

How to Join the Body-Weight Workout Challenge

1. Print and/or Save Your Challenge Calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do the workout listed, then check off each day as you complete it.

Our community of more than 58,000 members is here to support and motivate you through this challenge. Tell the group how the day's routine went, post photos or videos of your workouts or share your favorite meme or motivational quote.



Even if you aren't following along with the challenge, you can still share with our Facebook group. It’s a huge, supportive community of people ready to cheer you on to meet your fitness goals!

3. Grab Any Extra Equipment

One of the great things about this challenge is that you don't need any gear — just your body. But sometimes props and other tools can make things easier and/or more comfortable. Here are a few things you may want to consider having on hand (click on the links below to see our top recommendations for each):


4. Start Your Body-Weight Workouts

On Day 1, kick things off with the Beginner Full-Body workout. Check out the links below for details on each of the five routines:


5. Don't Forget Cardio

Each week, there are two cardio days scheduled — one walk on Mondays and another that's completely up to you on Wednesdays. Monday walks are meant to be active recovery sessions that slightly elevate your heart rate and move your muscles without pushing you too hard.


On Wednesdays, you can choose whatever cardio workout you'd like. Go for another walk or hike, use the treadmill or elliptical, dance, swim, cycle, jump rope — pick your favorite!

The intensity is up to you, as well. If you need another recovery day, take it easy. If you want to challenge yourself, pick up the pace, dial up the intensity or add in some intervals.​

Looking for cardio inspiration? Try some of these routines:

6. Celebrate Your Success

You made it to the end of the "New Year, Do You" Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group.

When you'‌‌re ready, keep your momentum going with a new challenge, such as:

You can do any of our challenges on your own whenever you want, or you can visit our Challenges page to see what we have planned for the full year.



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