FREE 30-Day Health Challenge!

November 14, 2025

With the holidays rapidly approaching, now is the perfect time for a 30-day Health Challenge! 

I wanted to design a simple challenge that anyone can do, and I think I’ve done it!

Here’s how the challenge works: 

• Pick 3 exercises you want to improve
• Perform 1 set of each exercise, 8 times a day
• Make sure each set is “sub-max” effort

In the video below, I’ll share more details about how to select your 3 exercises, and I’ll give you more information about what “sub-maximal” effort should look like. 

After you watch the video, please leave a comment with the 3 exercises you’re choosing, which will help other people choose their exercises.

Also, here are some “pro tips” I shared in the video: 

• Add resistance to at least one of your exercises (if the form of free weights or resistance bands)
• Breath through your nose during all exercises
• Get outside for at least 1 of your exercises
• Feel free to “stack” exercises and perform more than one exercise at the same time

And one last pro tip for now: consider joining the challenge with a friend!

After all, it is FREE, and you’re much more likely to stick to the 30-day challenge if a friend or loved one is doing it with you :-)

*** Click here to download the weekly tracking sheet!

Here’s a laundry list of some exercises you could choose:

• Push-ups
• Squats
• Lunges
• Step-ups
• Rows
• Planks
• Single-leg balance
• Other balance exercises
• Walk around the house
• Walk outside to the mailbox
• Kettlebell exercises
• Agility drills
• Sport-specific exercises

Pick your 3 and get to work! Good luck! 

– Luke Gordon, DPT (Doctor of Physical Therapy/Owner of Gordon Physical Therapy)