Memorial Day isn't just the start of summer — it's a reminder of strength, sacrifice, and resilience. This year, honor that spirit with the WILKYs Memorial Day Workout Challenge: a full-body circuit designed to push your limits and kick off your best summer yet.
No gym required. Just you, your gear, and the drive to show up.
The WILKYs Memorial Day Challenge
Format: 3 rounds of the full circuit | Rest: 60 seconds between rounds | Time: ~30 minutes
Complete all exercises back-to-back with minimal rest within each round.
| Exercise | Reps | Equipment |
|---|---|---|
| Banded Squats | 20 | Resistance Bands |
| Pull Ups (or assisted) | 10 | Pull Up Bar |
| Push Ups | 15 | Bodyweight |
| Banded Rows | 15 | Resistance Bands |
| Plank Hold | 45 sec | Bodyweight |
| Banded Lateral Walks | 20 each side | Resistance Bands |
| Glute Bridges | 20 | Resistance Bands |
| Burpees | 10 | Bodyweight |
How to Scale the Challenge
Beginner: Do 2 rounds, rest 90 seconds between rounds, use lightest resistance band
Intermediate: Do 3 rounds as written
Advanced: Do 4 rounds, reduce rest to 30 seconds, add a weighted vest or heavier band
Share Your Results
Complete the challenge and tag @wilkysfitness on social media. We'll repost our favorites and feature the WILKYs community crushing it this Memorial Day.
Use hashtag: #WILKYsMemorialDay
Gear Up for the Challenge
Everything you need to complete this workout is available at WILKYs: