The 30-Day At-Home Challenge - Week 1

The 30-Day At-Home Challenge – Week 1

Ready to challenge yourself this year?

We’ve teamed up with Season 1 Broken Skull Challenge winner Tommy Hackenbruck for a month-long fitness challenge!

Each week for a month, we’ll be sharing a special workout designed by Tommy Hackenbruck that’ll really challenge different parts of your body. If you’re just getting started on your fitness journey, follow along for the basic workout; if you’re more experienced, see if you can handle Tommy Hackenbruck’s advanced modifications.

Bonus: you don’t need a gym or fancy equipment—all the workouts can be done right at home or outside in your neighborhood.

Ready to get started? Watch the video below for your first workout, and tune into CMT on Sundays at 8pm to watch Broken Skull Challenge and get inspired!

About the Author

MyFitnessPal

MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Make healthy choices and visit the MyFitnessPal blog and download MyFitnessPal (if you haven’t already).

30 responses to “The 30-Day At-Home Challenge – Week 1”

Garlic7girl says:

January 4, 2015 at 8:16 pm

Doable!!! I like it.

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Teresa Cristiano says:

January 4, 2015 at 10:55 pm

Wow! Sounds great! I am starting tomorrow morning!

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Adri says:

January 5, 2015 at 12:13 am

Hi MyFitnessPal/HelloHealthy, looks like you spelled Tommy’s name wrong in your blog post. It’s actually Hackenbruck – not Hasenbruck (As you have it written).

Cool challenge! Thanks!

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Doable says:

January 5, 2015 at 4:07 am

When I do sit-ups on bare ground, like him, my spine hurts. I need to take a mat with me.

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- Joan says:
  
  January 7, 2015 at 6:58 am
  
  Sit ups on the ground can’t be very good for your back
  
  Reply
  - Manny Subia says:
    
    January 8, 2015 at 4:02 pm
    
    Then you must be used to the cushy gym mats, huh? Then you are in the wrong ring…
    
    Reply
    - Lv2dzin says:
      
      January 11, 2015 at 7:46 am
      
      Ok, that is not an encouraging response! This person my be used to gym mats but give suggestions on how to transition to outdoor workouts. Telling them they they are in the wrong ring is just being a snob! That is not helpful.
      
      Reply
    - Corinne Waters says:
      
      January 26, 2015 at 6:42 am
      
      people come to these forums for help, not for sarcasm. It would be nice not to see the condescending disapproval for once.
      
      Reply
      - JofJLTNCB6 says:
        
        January 26, 2015 at 6:59 am
        
        I don’t like your tone.
  - Lv2dzin says:
    
    January 11, 2015 at 7:53 am
    
    You should try talking with people you see doing workouts outdoors. They may be able to give suggestions. You might also try taking a yoga mat as a cushion to start. Do not let people like Manny tell you you’re in the place. You can do it! Just have patience! Good luck
    
    Reply
  - Carol says:
    
    January 11, 2015 at 2:53 pm
    
    I would use a mat. I say just do it!, However you have to. Don’t let anyone discourage you, I workout at a gym and I say at least I am not on the couch eating bon-bons and watching soap operas! What’s wrong with a gym even cross fit is done in a gym!
    
    Reply
- jojoespo13 says:
  
  January 19, 2015 at 4:03 am
  
  Have you tried doing them on grass? It’s a bit softer than bare ground.
  
  Reply
Alan says:

January 5, 2015 at 1:04 pm

Nice stuff Tommy… simple and you “might just get a 6pack – love it.

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iBluAcura says:

January 5, 2015 at 4:23 pm

Where’s Week 1 Day 2 routine? Or do I have to wait till Sunday?

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Patben130 says:

January 6, 2015 at 9:34 am

Do you do this for 7 days or every other day?

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Rosamaria says:

January 7, 2015 at 1:24 pm

Do you this repetition for one week?

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Deb says:

January 11, 2015 at 12:34 am

Is that the right way to do sit-ups? I was told to keep my neck perfectly straight, like nose toward ceiling.

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- Katie says:
  
  January 11, 2015 at 12:40 am
  
  Yes that’s how sit ups are you might be thinking of crunches. Crunches is when your neck is straight
  
  Reply
- jojoespo13 says:
  
  January 19, 2015 at 4:01 am
  
  Your neck should be neutrally aligned with your spine; chin open, not tucked into your chest. Your hands support your head rather than pull it up; elbows stay out to your sides, not pointing toward the sky.
  
  Reply
NativeEyes says:

January 11, 2015 at 3:25 am

I’ll start in my dreams. Lol

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- smaktcat says:
  
  January 12, 2015 at 9:27 am
  
  sprints are against my knee’s religion
  
  Reply
Bdiamond says:

January 11, 2015 at 1:09 pm

Can we get some indoor challenges. It’s freezing cold in the UK.

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Carol says:

January 11, 2015 at 2:44 pm

I want to know the answer to the question, do we do this everyday for the first week and then we will get another email next week telling us what to do next week, or do we need to sign up for something? Come on fitness pal read your blog

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Dorine says:

January 11, 2015 at 3:04 pm

I’m new. I like the simplicity of this — only two exercises to focus on daily and no special equipment needed, then upping the ante a week later with a new challenge. I can do this! Thank you!

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Haley Z says:

January 12, 2015 at 9:40 am

So I get even more of a workout because my dogs see me on the ground and think it’s wrestlemania. Lol.

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JofJLTNCB6 says:

January 12, 2015 at 12:57 pm

To everyone complaining about not being given rep/set schemes –

This is not intended to be a complete program. These are just some movements that you might find interesting/from which you might benefit. Actual programming of these movements into a comprehensive program to account for a wide audience is very far beyond the scope of this blog post/one minute video.

My short answer to the question is to do “some” of these movements “some” of the days. Ideally, work them into a more comprehensive program. And if you’re currently doing nothing, then doing a few of these movements (aka “something”) is a step in the right direction.

TL;DR – don’t overthink this. Just do something. You can try to figure out if you’re doing the right something once you have some momentum/experience doing something for a while.

DISCLAIMER – I am not Tommy. I am not a coach/PT/fitness guru. I am not associated with MFP in any way whatsoever. I’m just a guy who has been around enough to recognize when analysis paralysis is keeping others from moving forward.

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Carrie says:

January 18, 2015 at 4:59 am

Where is the workout ?? The video just demonstrates modifications for the exercises but doesn’t show how many reps or sets etc

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arynk says:

January 19, 2015 at 9:11 am

are these workouts in a printable version anywhere?

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arynk says:

January 19, 2015 at 9:11 am

are these workouts in a printable version anywhere?

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Tanika says:

January 25, 2015 at 8:37 pm

This is a pretty kewl idea

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