The Daily 50 Workout Challenge

As a fitness coach who’s been working with women for over three decades, I’m always on the lookout for simple, effective workouts that you can do anywhere — and that’s exactly why I love the Daily 50 Workout Challenge.

This bodyweight workout is deceptively simple but don’t be fooled. It’s tougher than it looks and will have your whole body working, your heart rate climbing, and your muscles thanking you (or maybe cursing you!) by the end.

Here’s how it works: five bodyweight moves, 50 reps (or seconds) each. No equipment, no time limit, and no excuses. Whether you’re traveling, at home, in a hotel room, or just short on time — this challenge is for YOU.

The Daily 50 Workout Exercise Guide

Here’s what the Daily 50 Workout consists of:

• 50 Bodyweight Squats
• 50 Lunges
• 50 Push-Ups
• 50-Second Wall Sit
• 50-Second Plank Hold

That’s it! But, trust me, it’s more than enough to get your heart pumping and your muscles fired up. This is a full-body functional workout you can do solo or alongside a friend, spouse, or even your kids. Think of it like fitness meets friendly competition, and who doesn’t love a little challenge?

Let’s break it down with tips on how to perform each move with good form so you get the most benefit without risking injury.

1. Bodyweight Squats (50 reps)

Squats are a powerhouse move that target your glutes, hamstrings, and quads and they’re great for functional strength.

How to do them:

Stand with feet hip-width apart, toes pointed forward. Lower your hips back and down as if sitting into a chair. Keep your weight in your heels, chest lifted, and knees tracking over your toes. Press through your heels to return to standing.

Pro Tip: Keep your core tight to support your lower back and don’t let your knees collapse inward. Focus on depth and control — quality over speed.

2. Lunges (50 total, 25 each leg)

Lunges challenge your balance, build lower-body strength, and are great for hip mobility.

How to do them:

Start standing tall. Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the floor. Push through your front heel to return to standing and alternate legs.

Pro Tip: Need more balance support? Try holding onto a wall or chair when first starting out.

3. Push-Ups (50 reps)

Ah yes, the one that gets most of us — push-ups. They’re definitely the hardest part of this challenge but also one of the most effective exercises for building upper body and core strength.

How to do them:

Start in a plank position with hands just wider than shoulder-width. Lower your chest to the ground by bending your elbows. Try to keep your triceps close to your ribcage to activate more tricep and use less of you trapezius muscles. Keeping your core engaged and you back flat. Press back up.

Modifications: Drop to your knees if needed or take your hands up on a table or countertop— form first, always! And if 50 full push-ups feel impossible, break it into smaller sets. That’s what I do Try 5-10 at a time and rest as needed.

4. Wall Sit (50 seconds)

This static hold works your thighs like crazy and don’t be surprised if your legs start shaking!

How to do it:

Stand with your back against a wall, then slide down until your thighs are parallel to the floor. Knees should be stacked above your ankles. Press your back and shoulders into the wall and hold for 50 seconds.

Pro Tip: Don’t cheat the depth — aim for a true 90-degree bend in your knees, but don’t go lower than that.

5. Plank Hold (50 seconds)

This one’s all about your core — but it also strengthens your shoulders, glutes, and even your legs.

How to do it:

Get into a forearm plank position with elbows under your shoulders. Engage your abs, squeeze your glutes, and keep your body in a straight line from head to heels. Don’t let your hips sag or pike.

Modifications: Drop to your knees to modify, and make sure your form stays tight.

Why Try the Daily 50?

The Daily 50 workout is a simple, no-equipment routine that builds strength, boosts energy, and takes just minutes a day to stay consistent and feel accomplished.

• It’s quick and effective. Perfect when you’re short on time or traveling.
• It works your entire body. You’ll get strength, cardio, and core all in one.
• It’s fun! Yep, I said it. Challenge a friend or family member to do it with you. See who gets to 50 fastest or who can complete it (with good form, of course).
• No equipment needed. All you need is your body and some determination.

And remember there’s no time limit. The goal isn’t to finish it in record time. It’s to finish it — period. Pace yourself, rest when you need, and come back the next day feeling just a little stronger.

The Daily 50 is all about progress, not perfection. Some days it might feel easy, others it might humble you. But the key is to show up, do your best, and keep going.

Ok – go give it a try!