With one month of 2013 down, your fitness resolutions may have already fallen by the wayside. And that’s okay. We think each new month is an opportunity to start fresh. In order to help get you (and, admittedly, ourselves) back on track, we’re challenging you to integrate fitness into your life every day this month with our 28-Day Fitness Challenge.

Here’s the deal: For the next 28 days, we’ll present you with a different, feasible fitness challenge Monday through Thursday. It’ll be something that you should be able to do at work, in your home, or even while you’re running errands—after all, recent research indicates that even one-minute bursts of activity can lead to big results. Then, every Friday we’ll post a weekend workout, which you have until Sunday to complete at least once. Read on to find out how to get started.

Days 1-3: Weekend Workout #1
You have the next three days to complete the following routine, which was created by New York City-based certified-personal trainer Melissa Paris. (Video: See the weekend workout in action)

Complete three sets of each move
Walking lunges (16 reps): Stand with feet shoulder-width apart. Keeping your chest high and abs tight, step forward with your left foot and lower yourself so your thigh is parallel to the floor. At the same time bend the right leg until your right knee almost contacts the floor. Step forward with your right leg. Always look up when you're stepping down, keep your knees at a 90-degree angle, and don't let your back knee hit the floor, Paris advises.

Standing cable reverse fly (16 reps): Holding a pair of dumbbells, bend over at the waist with a flat back. Squeeze through the backs of your arms as you extend your arms to the sides. If you don’t have dumbbells, use full water bottles or soup cans.

Step-ups (16 reps): Step on with your right foot, push through up through your heel, pause for a second, step down and repeat on the other leg. Not at the gym? Use your stoop or a wide step.

Plank (hold for 30 to 60 seconds): Get into a pushup position, but place your forearms on the floor instead of your hands. Put your weight on your forearms and the balls of your feet, keep a flat back, and suck in your abs.

Side plank (hold for 30 to 60 seconds on each side): Lay on one side with your feet stacked. Put your weight on your forearm and the side of your foot as you lift your chest, torso, and legs off the ground. Be sure to keep your body straight, Paris says.

Up for the challenge? Prove it! Post a photo or video of yourself completing it using Twitter, Instagram, or Vine and tag it #28DaystoFit. Along the way we’ll link to some of your posts on the Juicebar.