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30 Day Challenge

Day 1

  1. Warm-up
  2. Stretch
  3. 1 mile run
  4. 20/20 Push-Up Challenge
  5. 20/20 Sit-Up Challenge
  6. 100 Juggles with a soccer ball - Doesn't have to be consecutive
  7. Dribbling Test (3 sets each/30 seconds) - Left, Right, Both, Bottom
  8. Cool Down

Directions:

Start at 1 push-up, rest 20 seconds, then you do 2 push-ups, rest 20 seconds, 3 push-ups, and repeat all the way to 20 push-ups or however many you can get up to.  (Rest time is sped up fast in between push-ups in the video)

Directions:

Start at 1 sit-up, rest 20 seconds, then you do 2 sit-ups, rest 20 seconds, 3 sit-ups, and repeat all the way to 20 sit-ups or however many you can get up to.  (rest time is sped up fast in between sit-ups in the video)

Directions:

Go for 30 seconds.  Each time you successfully pass a cone without touching you get a point.


Day 2

  1. Warm-up
  2. Stretch
  3. 20/20 Push-up Challenge- 20 second rest in between
  4. Squat Jumps (3 sets/8-12 reps) - Wide
  5.  Single Leg Lunges (3 sets/8-12 reps)
  6. Squat Jumps (3 sets/8-12 reps) - Close
  7. 1 mile run
  8. 100 juggles with a soccer ball - Doesn't have to be consecutive
  9. Dribbling Test (3 sets each/30 seconds) - Left, Right, Both, Bottom
  10. Cool Down

Day 3

  1. Warm-up
  2. Stretch
  3. 20/20 Push-up Challenge
  4. Plank (3 sets each/30-45 seconds) - Left, Right, Middle
  5. Leg Throws (3 sets/10-12 reps)
  6. Shoulder Taps (3 sets/10 reps each)
  7. Bird Outs (3 sets/10 reps each)
  8. 100 Juggles with a socccer ball - Doesn't have to be consecutive
  9. Dribbling Test (3 sets each/30 seconds) - Left, Right , Both, Bottom
  10. Cool Down

  • Plank Middle
  • Plank Left
  • Plank Right
  • Bird Outs Step 1
  • Bird Outs Step 2

Day 4

  1. Warm-up
  2. Stretch
  3. Lunges with a soccer ball (3 sets/20 reps each) - Forward and backwards
  4. Around the World Run (6-8 reps/40 second rest)
  5. Triceps Push-ups ( 2 sets/10 reps)
  6. Incline Push-ups (2 sets/10 reps)
  7. Calve Raises (3 sets/20 reps)
  8. 100 Juggles with a soccer ball - Doesn't have to be consecutive
  9. Turning Test (3 sets/30 seconds)
  10. Cool Down

  • Bird Out Step 1
  • Bird Out Step 2

Day 5

  1. Warm-up
  2. Stretch
  3. Lunges with a soccer ball (3 sets/20 reps) - Forward and Backwards
  4. Around the World run (6-8 reps/40 second rest)
  5. Ladder Work - Two Feet, one foot, shuffle forward, shuffle backward
  6. Mountain Climbers (3 sets/30 reps)
  7. 50 juggles with a tennis ball - Doesn't have to be consecutive
  8. Turning Test - 30 seconds, each turn is a point
  9. Cool Down

Day 6

  1. Warm-up
  2. Stretch
  3. 20/20 Push-up challenge
  4. 10 half field Sprints in 8 seconds/25 second rest
  5. Superman's (3 sets/12 reps)
  6. Single Leg Outs (3 sets/8-12 reps)
  7. Bicycle Kicks (3 sets/30 reps)
  8. Bird Outs (3 sets/12 reps each)
  9. Ball Twist (3 sets/20 reps)
  10. 50 Juggles with a tennis ball - Doesn't have to be consecutive
  11. Turning Test
  12. Cool Down

  • Single Leg Outs Step 1
  • Single Leg Outs Step 2

Day 7

  1. Warm-up
  2. Stretch
  3. 1.5 Mile Run
  4. Tricep Push-ups (2 sets/10 reps)
  5. Incline Push-ups (2 sets/10 reps)
  6. Six Inches (30 sec/45 sec/ 1 min) - 20 second rest
  7. Roll outs with a soccer ball (3 sets/10 reps)
  8. Quick Short Squat Jumps (3 sets/12 reps)
  9. 20 Burpees
  10. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  11. Passing Accuracy Test
  12. Cool Down

Directions:

Goal is 2 yards apart.  First line is 10 yards away from goal, second line is 15 yards from the goal and third line is 20 yards from goal.  First line is a point for each made, second line is two points for each one made and third line is 3 points for each one made.  Must be done in 30 seconds.


Day 8

  1. Warm-up
  2. Stretch
  3. 1.5 Mile Run
  4. 20/20 Push-Up Challenge
  5. 20/20 Sit-Up Challenge
  6. Superman's (3 sets/12 reps)
  7. Toe Touches - close (3 sets/12 reps)
  8. Mountain Climbers (3 sets/40 reps)
  9. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  10. Passing Accuracy Test
  11. Cool Down

Day 9

  1. Warm-up
  2. Stretch
  3. 1.5 Mile Run
  4. 20/20 Push-Up Challenge
  5. 20/20 Sit-Up Challenge
  6. V Runs (10 sets/20 second rest)
  7. Incline Push-Ups (3 sets/12 reps)
  8. Decline Push-Ups (3 sets/12 reps)
  9. Tricep Dips (3 sets/12 reps)
  10. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  11. Passing Accuracy Test
  12. Cool Down

Day 10

  1. Warm-up 
  2. Stretch
  3. Ladder Sprints (5 sets) - Double, Single, Side, Forward Shuffle, Backward Shuffle
  4. 20/20 Squat Jump Challenge
  5. Calve Raises (3 sets/30 reps)
  6. Plank (3 sets each/30 seconds on/30 seconds rest) - Left, Right, Middle
  7. Bird Outs (3 sets/10 reps each)
  8. Lunges (3 sets/20 reps) - Forward and Backwards
  9. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  10. Dribbling Test

  • Plank Middle
  • Plank Left
  • Plank Right

Day 11

  1. Warm-Up
  2. Stretch
  3. Hurdles (Squat Jumps, Straight leg) 5 sets each
  4. Push-Ups with a soccer ball (3 sets/10 reps)
  5. Ladder Sprints (5 Sets) - Double, Single, Side, Forward Shuffle, Backward Shuffle
  6. Push-Ups (3 sets/10 reps)
  7. 50 Juggles with a tennis ball - Doesn't have to be consecutive
  8. Three cone sprint with a ball
  9. Cool Down

Day 12

  1. Warm-Up
  2. Stretch
  3. Wide Squats Jumps (3 sets/20 reps)
  4. Single Leg Squats (3 sets/15 reps)
  5. Wide Grip Pull-Ups (3 sets/8-12 reps) - 90 second rest
  6. Close Squats Jumps (3 sets/20 reps)
  7. Calve Raises (3 sets/30 reps)
  8. Push-ups (3 sets/12 reps)
  9. Plank (3 sets each/30 seconds on/30 second rest) - Left, Right, Middle
  10. 1 Mile Light Jog
  11. 100 Juggles with a soccer ball - Doesn't have to be consecutive

  • Plank Middle
  • Plank Left
  • Plank Right

Day 13

  1. Warm-Up
  2. Stretch
  3. Long Jump (10 reps)
  4. Hurdles (Squat Jumps and Straight Leg) 10 sets each
  5. Quick Short Squat Jumps (3 sets/20 reps)
  6. Squat Jumps - Wide (3 sets/20 reps)
  7. 20/20 Push-Up Challenge
  8. V Sprint
  9. Line Sprint with a ball
  10. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  11. Baby V's with ball
  12. 1 Mile Light Jog

Day 14

  1. Warm-Up
  2. Stretch
  3. 2 Mile Run
  4. Ladder Sprints (3 sets/20 second rest/90 second rest in between sets) - 5,10,15,20
  5. 1 Mile Light Jog
  6. 200 Juggles with a soccer ball - Doesn't have to be consecutive
  7. Stretch

Day 15

  1. Warm-Up
  2. Stretch
  3. 10 Hill Sprints
  4. 20/20 Push-Up Challenge
  5. 20/20 Sit-Up Challenge
  6. Turning Test
  7. Dribbling Test
  8. Passing Test
  9. 2 Mile Run
  10. Cool Down
  11. 200 Juggles with a soccer ball - Doesn't have to be consecutive

Repeat Day 1 - Day 15