30-Day Challenge Checklist Template
Weekly workout rotation for accountability groups.
Open this 30-day challenge checklist, tweak it for your needs, and share it as one link or a QR code. Whoever you share it with can tick items off in real time - no account, no login, and no app to download.
When to use the 30-day challenge checklist
You and two friends committed to a 30-day challenge. Every morning someone texts "Did you do it?" and the answer is always "Not yet."
- Create a "30-Day Challenge: Week 1" with a daily task each.
- Share in the group chat - everyone checks off their own day.
- The progress bar shows the group's rate. Peer pressure, but positive.
What's on the 30-day challenge checklist
7 tasks, ready to share.
Day 1: Pushups
3 sets to failure, log count
Day 2: Run
5km or 30 min, log time and route
Day 3: Yoga
30-min flow, focus on flexibility and breath
Day 4: Rest
Stretch, hydrate, meal prep for tomorrow
Day 5: Core
Planks, leg raises, Russian twists - 3 sets each
Day 6: Swim or Bike
Low impact cardio, 45 min minimum
Day 7: Active Recovery
Walk, foam roll, sleep 8 hours
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