NOVEMBER CHALLENGE
Move-vember 30 Rep Challenge
30 reps. 30 days. One stronger, healthier you. Each day pairs two simple moves that add up to 30 reps, in as many sets as you like.
Swap in easier versions any time (wall push-ups instead of floor, a different crunch), then check off the day. Page 2 shows how to do every move.
30 days
No equipment
Printable tracker + move guide
HOW IT WORKS
Why one month at a time works
Each month we focus on one habit that helps you feel your best, physically, mentally, and emotionally. Thirty days is short enough to stay motivated and long enough to see a change.
1
Focused effort
One goal for 30 days keeps motivation high and burnout low, with a fresh start waiting next month.
2
Room to adjust
Life changes. A monthly goal lets you pivot in a few weeks instead of feeling stuck with a year-long resolution.
3
Quick wins
Small victories each month build confidence and momentum for the bigger goals ahead.
SET YOUR GOALS
Build your plan in five steps
Pair this month's challenge with a personal goal. Start with what your best self looks like, then break it into steps you can take this week.
01
Picture it
More energy, less stress, more confidence? Name what you want to feel.
02
Make it SMART
Specific, measurable, achievable, relevant, time-bound. "Cook at home 5 days a week" beats "eat healthier."
03
Balance it
Mix body, mind and lifestyle: strength training, journaling, screen boundaries.
04
Track it kindly
Log your wins and celebrate milestones. Progress isn't a straight line.
05
Share it
Tell a friend or the Emerge community. Support keeps you going.
FROM THE EMERGE FAMILY
What our community is saying
"Thanks again for running these challenges. They definitely help keep me on track! It was great motivation!"
SHELLEY
"I love these challenges! Already downloaded the next one."
CAT
"I absolutely loved this month's challenge! It gave me something to focus on other than the scale and prioritise myself! This made a huge difference in my life! Thank you!"
AMBER