The Self Betterment Calendar


Remember to take a break if necessary and not overwork yourself!
Month Exercise Name Exercise Goal (By the end of the month) Exercise Explanation
January Pushups off the Wall 3 sets of 30 pushups off the wall While this might seem useless because you can already do 50 pushups with one arm, not all of us are like that and a habit doesn't start with extremes, it starts with small steps. An easily accomplishable goal is perfect for this.
February Pushups off a Table 3 sets of 20 pushups off a table Same as last month, but a little harder this time. This will maintain your discipline and make sure you can still accomplish your task, but at the same time it will make you a little bit more fit.
March Pushups off the Bed 3 sets of 20 pushups off the bed Now we are getting more and more intense. Assuming your bed isn't ridiculously high or ridiculously low, you will find that this is a good step up from last month and you (hopefully) don't find this too easy.
April Pushups off the Floor 3 sets of 15 pushups off the floor And finally we get into the difficulty zone, though since you are four months in by now, this should be relatively easy. And by the end of this month, you can consider the pushup challenge complete!
May Endurance Part 1 Run for 15 minutes non-stop Remember, this is a goal to achieve by the end of the month. Don't stress out over the fact that you might not be able to immediately do this one, it's fine. You need to have adequate breathing technique and maintain a steady pace and you should be fine!
June Endurance Part 2 Climb up 30 floors total This one is a great test of endurance and it's quite easy to find a location to do. You don't need to climb all 30 at once, but if possible, that would be better. But if you live in a two story house and have just one flight of stairs, that will work too!
July Endurance Part 3 Run 2 kilometers without stopping This one might get quite difficult due to the summer heat, so take a break if you feel like you are getting too exhausted. Better to miss a goal than to get injured! And in this case, you get to choose if you want speed or endurance. Everyone's approach will be different, yet everyone accomplishes the same task!
August Swimming Swimming for 2.5 minutes straight Swimming is an excellent exercise! It uses all of your muscles and happens to also improve stamina and endurance! Make sure to not overwork yourself as it can get really exhausting, but by now the water is warm and you'll have a fun time enjoying a break from the summer heat in the nice, cold water.
September Squats 3 sets of 25 regular squats Regular squats will do for now. This will make your muscles sore after a bit, so make sure to take breaks when necessary. This is a rather intensive exercise, but not as intensive as next month's one.
October Deep Squats 3 sets of 20 Deep squats are a more intensive variation of squats. They tend to lead to more muscle growth, but are also more intensive, so take care.
November Assisted Sit-ups 3 sets of 25 Sit ups are a good exercise for the core. First, start out by doing them assisted with your legs pressed down. This will help out quite greatly at first and allow you to do them easier.
December Sit-ups 3 sets of 25 In this case, doing them without any assistance will require more effort and more strength to not lift your legs. This will also help as it is a stronger variation and it will improve your core more.