Pumpy💪 30-Day Push-Up Challenge
Goal: from 0 to 50 push-ups
A few more push-ups every day. Can’t do full ones? Start on your knees or elevated.
| Period | Target |
|---|---|
| Day 1–5 | 3 × 5 |
| Day 6–10 | 3 × 8 |
| Day 11–15 | 4 × 10 |
| Day 16–20 | 4 × 12 |
| Day 21–25 | 5 × 12 |
| Day 26–30 | 5 × 15+ |
🧱 30-Day Plank Challenge
Goal: a 3-minute plank
Hold the plank a little longer each day. Clean and shorter beats sagging and long.
| Period | Target |
|---|---|
| Day 1–6 | 30 Sek. |
| Day 7–12 | 60 Sek. |
| Day 13–18 | 90 Sek. |
| Day 19–24 | 2 Min. |
| Day 25–30 | 3 Min. |
🦵 30-Day Squat Challenge
Goal: 100 squats a day
Increase the daily amount week by week. Watch your depth and keep knees over toes.
| Period | Target |
|---|---|
| Week 1 | 25/Tag |
| Week 2 | 50/Tag |
| Week 3 | 75/Tag |
| Week 4 | 100/Tag |
🌱 7-Day Beginner Challenge
Goal: nail your first training week
One week, seven short sessions – a gentle start, no equipment.
| Period | Target |
|---|---|
| Day 1 | 10 Min. Ganzkörper |
| Day 2 | 15 Min. Spaziergang |
| Day 3 | 10 Min. Core |
| Day 4 | Pause / Dehnen |
| Day 5 | 10 Min. Beine |
| Day 6 | 15 Min. Cardio |
| Day 7 | leichtes Stretching |
👟 10,000-Step Challenge
Goal: 10,000 steps a day for 30 days
More daily movement is the underrated lever for fat loss. Build steps into your day: stairs, walks, walking calls.
| Period | Target |
|---|---|
| Week 1 | 6.000/Tag |
| Week 2 | 8.000/Tag |
| Week 3 | 10.000/Tag |
| Week 4 | 10.000+/Tag |
Challenge + streak = addictive 🦁
In Pumpy every challenge feeds your streak, earns XP and chests. That’s how you actually stick with it.
Join the waitlist 🎉