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The Full-Body 30-Day Partner Challenge That Sculpts and Tones

  • Peter Ardito

    How It Works

    Follow along with Keoni Hudoba, creator of the Cyc Fitness Method and ambassador for Vitafusion adult gummy vitamins, who put this plan together, and his partner and fellow Cyc instructor, Steph Dietz, as they tackle a different muscle group each week. Week 1, you'll focus on your shoulders and triceps, doing a different exercise each day. Then, in Week 2, you'll target your chest with push-up variations that you've never seen before. Weeks 3 and 4 will carve your core and lower body, respectively.

  • One More Thing

    Since we don't expect you to be able to exercise with your partner every. single. day., each week will include a mix of solo and partner exercises. On your solo days, tag your partner on Instagram to help keep each other accountable. We know it might be difficult to see your SO or BFF on the exact partner days we've defined in the plan, so feel free to rearrange each exercise to fit your schedule. Just be sure you do them all!

  • Dive Bomber Push-Up (Week 1: Day 1)

    • Assume push-up position.
    • Move into pike position, lifting hips in the air.
    • Lowering forehead toward the ground, move through Chaturanga until you're in downward dog.
    • Do 3 one-minute sets with 30-second rests in between.

    See video for every exercise in Week 1.

  • Peter Ardito

    Seated Triceps Dip (Week 1: Day 2)

    • Partner 1: Place hands on chair or bench, chest facing out in seated chair position.
    • Partner 2: Place hands on partner 1's knees, legs straight out diagonally in front.
    • Partner 1: Bend elbows to perform a triceps dip.
    • Partner 2: Follow with same triceps dip, while partner 1 holds the dip.
    • Partner 1: Rise to starting position, as partner 2 follows.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Pike Push-Up (Week 1: Day 3)

    • Assume pike position.
    • Bend elbows to bring forehead to the ground.
    • Push back up to pike position.
    • Do 3 one-minute sets with 30-second rests in between.
  • Partner Push-Pull (Week 1: Day 4)

    • Partner 1: Sit on floor with legs straight out in front.
    • Partner 2: Assume push-up position with partner 1 holding feet in the air.
    • Partner 1: Press partner 2's legs into the air.
    • Partner 2: Lower down into a push-up as legs are still in the air; return to start.
    • Partner 1: Lowers partner 1's legs back to start.
    • Switch positions.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Plank Triceps Press (Week 1: Day 5)

    • Assume push-up position, hands farther than shoulder-width.
    • Lower elbows to the ground; press back up.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Crab Kick (Week 1: Day 6)

    • Maintain crab position, hands facing body on the floor.
    • Extend one leg straight out.
    • Quickly switch legs as you lower arms simultaneously.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Walking Plank Tap (Week 1: Day 7)

    • Both partners face each other and assume plank position.
    • Lower each elbow down to the floor, one at a time, so you're in a forearm plank.
    • Alternate arms back up to high plank, slapping your partner's hands at the top.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Infinity Push-Up (Week 2: Day 1)

    • Partner 1: Lie on ground, arms reaching straight up in the air.
    • Partner 2: Standing up, grab partner 1's hands so you're in push-up position.
    • Partner 1: Bend elbows so partner 2 drops lower.
    • Partner 2: Perform push-up.
    • Partner 1: Push partner back up to start.
    • Do 3 one-minute sets with 30-second rests in between.

    See video for every exercise in Week 2.

  • Peter Ardito

    Suicide Push-Up (Week 2: Day 2)

    • Start in high plank position.
    • Spread legs and arms as you perform plyo push-up.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Tik Tok Push-Up (Week 2: Day 3)

    • Turn to side plank on your right side.
    • Return to center to perform another push-up.
    • Turn to side plank on your left side.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Parallel Plank Push-Up (Week 2: Day 4)

    • Partner 1: Start in high plank position.
    • Partner 2: Start in high plank with legs in between your partner's shoulder blades.
    • Rotate push-up reps with your partner.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Lateral Diamond Push-Up (Week 2: Day 5)

    • Start in push-up position, hands in a diamond shape.
    • Perform push-up.
    • Spread hands and legs to perform a wide-grip push-up.
    • Return to center.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Scorpion Push-Up (Week 2: Day 6)

    • Assume push-up position, lifting one leg in the air.
    • Perform push-up.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Plyo Taps (Week 2: Day 7)

    • Both partners assume high-plank push-up position, head to head.
    • High-five each other with each hand.
    • Perform a plyo push-up, clapping your own hands together at the top.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Criss-Cross Core (Week 3: Day 1)

    • Perform 4 mountain climbers.
    • Stand up to perform 4 standing bicycles.
    • Do 4 one-minute sets with 30-second rests in between.

    See video for every exercise in Week 3.

  • Peter Ardito

    Box Sit-Up (Week 3: Day 2)

    • Partner 1: Lie faceup on ground.
    • Partner 2: Assume plank position, feet in partner 1's hands.
    • Partner 1 lifts partner 2's legs in air, sitting up straight, and partner 2 moves into pike position.
    • Do 4 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Alternating Bicycle Extension (Week 3: Day 3)

    • Lie faceup on floor, hands behind head.
    • Bring left knee to right elbow, right knee straight out in front of you.
    • Extend right knee straight up in the air.
    • Switch sides.
    • Do 4 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Partner Bicycle (Week 3: Day 4)

    • Lie faceup on floor, feet to feet with your partner.
    • Perform bicycle crunches, pressing into the feet of your partner.
    • Do 4 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Side Plank Contraction (Week 3: Day 5)

    • Start in side plank, top elbow behind head.
    • Bring bottom knee to top elbow in a crunching motion.
    • Alternate sides for each set.
    • Do 4 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Elbow Rock Plank (Week 3: Day 6)

    • Assume forearm plank position.
    • Jump feet out in jumping jack motion, then return to center.
    • Shift your full body forward.
    • Do 4 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Knee Tucks (Week 3: Day 7)

    • Sit on floor facing your partner, legs parallel to each other.
    • Bring knees to chest, then extend back out to the opposite side of your partner.
    • Return knees to chest and rotate sides for each extension.
    • Do 4 one-minute sets with 30-second rests in between.
  • Goal Post Plyo (Week 4: Day 1)

    • Facing your partner, lower down into a squat, arms bent in the air at 90-degree angles.
    • Lifting one leg out to the side, twist so you tap your partner's hand.
    • Return to center and repeat alternating sides.
    • Do 3 one-minute sets with 30-second rests in between.

    See video for every exercise in Week 4.

  • Peter Ardito

    Exploding Scissor Kicks (Week 4: Day 2)

    • Start in lunge position, hands behind your head.
    • Jump up, reaching your arms to the ceiling and switching legs.
    • Land in a lunge on the other side.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Stingray Plyo (Week 4: Day 3)

    • Assume lunge position.
    • Lift forward leg up to 90-degree angle, clapping hands underneath.
    • Do 2 minutes on the left side, then 2 minutes on the right for 1 set.
    • Do 3 sets with 30-second rests in between.
  • Peter Ardito

    Leaning Calf Squat (Week 4: Day 4)

    • Stand facing your partner.
    • Grab your partner's hands and lower to a squat.
    • While squatting, lift your heels to rise up onto your toes.
    • Return to standing.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Diagonal Speed Skater (Week 4: Day 5)

    • Do 2 skaters diagonally forward (one on each side), then two backwards.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Slay Switch (Week 4: Day 6)

    • Assume lunge position, fists blocking face as if you're about to fight.
    • Kick back heel forward, then return to starting position.
    • Switch legs in air.
    • Repeat.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Blast-Off Burpee (Week 4: Day 7)

    • Start in high plank position.
    • Bring legs in to squat position.
    • Jump up to high-five partner's hands.
    • Do 3 one-minute sets with 30-second rests in between.
  • Peter Ardito

    Almost There

    There are two days left at the end of this month. Let's use them wisely. On Day 29, combine all solo movements. Do each one for a minute, resting 30 seconds in between. On Day 30, do all partner movements for 2 minutes each, resting 30 seconds in between. Then celebrate with your partner—you've earned it!

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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