Welcome to the starting line. In 30 days, you’ll come back to this post and realise how far you’ve come. Copy & paste this format into your comment, adding the reps/time you achieved and anything else you'd like to add: Push-ups: Squats: Plank: Add a progress photo if you’d like, only share what you’re comfortable with.

COMMENT below using this template 👇 👋 Hey, I’m I’m from I joined the 30 Day Home Strength Challenge because Right now, the biggest thing I want to work on is One thing I’m excited (or nervous) about is Optional: Share a photo or short video of you training! There are no right answers here. Showing up and introducing yourself is already a PB.

2/06/2026 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl - 5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. 4. Rope reverse presses – 3 sets of 20 reps – 45 pounds. 2/07/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. Chest – 1. 1.Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set - 85 for 15 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super stetted with 10 kb flyes -3 sets 2/08/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 2/09/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds. 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds.

Hi all. Excited to join this CaliUnity team! Ready to level up and help the community.

Here, Kiera gives us an in-depth look at nutrition!