Welcome to Challenges by DJ — free fitness challenges designed to get you moving, build healthy habits, and keep you coming back for more. Whether you’ve never exercised a day in your life or you’re looking for a fresh daily routine, you’re in the right place.
All challenges are free, take just a few minutes a day, and are designed to build consistency — not overwhelm you. Pick one, start today, and see how far you go.
Which challenge is right for you?
🟢 Complete beginner?
Start with something simple and low-impact. The January Plank Challenge is perfect — it takes under 2 minutes a day and builds your core strength gradually over the month.
🟡 Some fitness, want a real challenge?
Try the October Squat Challenge (Squatober) or the March Push Up Challenge (MarchUp) — both are progressively harder and will test you by the end of the month.
🔴 Want to go beyond exercise?
Check out the Dry July No Alcohol Challenge — a brilliant reset for your body and habits, no gym required.
Monthly or 28-day — what’s the difference?
Monthly challenges are tied to a specific month and come with a community feel — thousands of people doing the same challenge at the same time. Great for motivation and accountability.
28 Day challenges can be started any time — ideal if you want to begin right now without waiting for the first of the month.
Track your progress
Download a free scoring sheet from the Downloads page to log your daily targets and keep yourself on track.
Ready? Pick your challenge and go.
Browse all challenges using the menu above, or jump straight in:
Good luck — and remember, consistency beats perfection every time. 💪
The exercise challenges provided on this website are intended for motivational and inspirational purposes only. They should not be considered professional medical advice or a substitute for consulting with a physician or doctor. Before beginning any exercise program, seek advice from a qualified healthcare professional. Always listen to your body and exercise responsibly.