The 30-Day January Challenge A challenge provides structure when motivation is high. January energy eventually fades, but habits formed during that energy persist. This 30-day challenge channels your New Year enthusiasm into daily practice that becomes automatic by month's end. The challenge progressively builds from gentle introduction to more demanding work. Week one establishes the habit. Weeks two and three build capacity. Week four consolidates gains into lasting patterns. Use January's motivation to build February's habit. Challenge Structure Week 1: 5 minutes daily. Focus on showing up consistently. Week 2: 7 minutes daily. Add exercise variety. Week 3: 10 minutes daily. Increase intensity at end ranges. Week 4: 10 minutes daily. Solidify the routine for February continuation. Start your 14-day free trial to access the full challenge program. Challenge Exercises Core movements for your 30-day challenge. Daily Hip Work JME 145 Standing, with your knee bent at 90 degrees, lift your leg up to find your end range of motion. Each rep, try to find more space to move your leg higher - but don't force anything. Listen to your body and find what works for you. Daily Spine Work JME 170 Find stability by holding onto the back of your chair or desk. Bend at your knee to raise your leg backward - as high as your are able to - and return to the floor. Daily Shoulder Work JME 186 Sitting in your chair, extend one leg forward. Then, extend your upper body over that leg and hold for a stretch. 90/90 Hip Positions JME 143 Either extend one foot in front of the other or find a slightly elevated surface for your foot. Bend at the hips and rotate your upper body toward the floor. Find a gentle stretch in your hamstring and return to the starting position. After the Challenge Day 31 matters more than day 30. The challenge succeeds when practice continues beyond it. Use the momentum to maintain your new habit. Reduce duration if needed, but maintain daily practice. The challenge is a launchpad, not a destination. Start your 14-day free trial and take the challenge with simplmobility.