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If you have taken a long break from exercise or have just started, this six-week program is very helpful for you to start. You will establish an exercise routine with simple and direct workouts that progress from week to week. Here are 30 days of fitness challenge.

The workouts provided are only suggestions and will not work for everyone, so modify them as needed according to your fitness level, your schedule, and your preferences.

Some suggestions before starting the fitness challenge

Here are some suggestions before you start your 30 days fitness challenge.

  • Consult your doctor if you have any injuries or conditions.
  • Record your vital statistics if you want to track the progress of weight loss.
  • Cardio exercise is designed to be done on any cardio machine or outdoors. Moreover, If machines aren’t your thing, substitute your own exercises (videos, classes, outdoor exercises, etc.) or choose something else you might enjoy.
  • After that for strength training, you will need a variety of equipment including dumbbells, an fitness exercise ball, resistance bands, a medicine ball, and a mat. But If you’re new to bodybuilding, familiarize yourself with the basics and how to choose your weight.

Fitness challenge: Week 1 of 6

Week 1 Focus… The intensity of monitoring

Cardio strength and stretch

Intensity is an important aspect of your cardiovascular workouts and learning to monitor it can teach you how your body feels during different activities. There are several ways to monitor intensity including:

  • The conversation test
  • Monitoring your heart rate

Day 1: Cardio, Strength, and Stretch

These workouts are short and easy and should take you about 35-45 minutes. For Example:

  • Training 1: Beginner Cardio

           Length: 20 Minutes

  • Training 2: Basic strength

           Duration: 10-15 Minutes

   Equipment required: Light dumbbells, an exercise ball, a chair, and a mat.

  • Workout 3: Soothing Stretch

Day 2: Walking and stretching

Today, you don’t have a structured your fitness workout plan to follow, but a simple workout and sit stretch to relax your shoulders, your neck, and your back.

  • Workout 1: Find a minimum of 10 minutes for a brisk walk today.
  • Workout 2: Sit Stretch

Day 3: Cardio, strength, and stretching

Today, your plan is the same as Day 1, but with a new cardio workout. Today, you choose either a 13-minute workout or a 10-minute workout above all.

  • Training 1: Beginner Walking or Cycling

           Length: 10-13 Minutes

  • Workout 2: Basic Strength

           Length: 10-15 Minutes

   Equipment Required: Light dumbbells, an exercise ball or chair, and a mat.

  • Workout 3: Soothing Stretch

Day 4: Active rest

There is nothing on your schedule today, but try to stay active as much as possible by taking breaks, walking, stretching and moving. However, Some ideas are:

  • Use the stairs at least 3 times today
  • Use your lunch hour for a 10-minute walk at least
  • Sit on an exercise ball while watching TV
  • Walk the dog for another 5 minutes

Day 5: Walk and stretch

  • Workout 1: Find a minimum of 10 minutes for a brisk walk today
  • Workout 2: Sit Stretch

           Length: 5-10 minutes      

Day 6: Cardio, Strength, and Stretch

  • Workout 1: Beginner Cardio

           Length: 20 Minutes

  • Workout 2: Basic strength

           Length: 10- 15 minutes      

   Equipment required: Light dumbells, an exercise ball or chair, and a mat.

  • Workout 3: Basic Stretch

Fitness challenge: Week 2 of 6

For week 2, you will notice some small changes to help you further your progress slowly. You will have new longer cardio workouts and you will do an additional set of each exercise during your strength training sessions.

Week 2: Focus on the FITT principle

This week, you are focusing on the FITT principle, which guides us in setting up training programs. This principle includes:

  • Frequency
  • Intensity
  • Time
  • Type

Day 1: Cardio, Strength, and Stretch

Your cardio workout this week builds on last week’s core workout with an additional 5 minutes. Your strength training is the same, but you will do 2 sets of each exercise with a brief rest in between.

  • Workout 1: Cardio 25 minutes
  • Workout 2: Basic Strength

       Length: 2 pairs of each exercise, 10-20 minutes

     Equipment needed: light dumbbells, an exercise ball or chair, and a mat

  • Workout 3: Soothing Stretch

Day 2: Walk and stretch

walk and stretch

Today you are going to do your workout on foot, but with an additional 5 minutes. You will end up with the sitting stretch for the back, neck, and shoulders.

  • Workout 1: Find a minimum of 15 minutes for a brisk walk today.

Workout 2: Sit Stretch

Day 3: Cardio, strength, and stretching

Your new cardio workout today includes interval training with any machine and activity of your choice.

  • Workout 1: Basic Intervals

           Length: 21 Minutes

  • Workout 2: Basic Strength

     Length: 2 pairs of each exercise, 10-20 minutes

    Equipment needed: light dumbbells, an exercise ball or chair, and a mat.

Workout 3: Soothing Stretch

Day 4: Active Rest

There is nothing on your schedule today, but try to stay active as much as possible by taking breaks, walking, stretching and moving. For Example:

  • Play an active game likewise Wii Fit Plus
  • Crunches or push-ups while watching TV
  • Power off the TV sooner and stretch for a few minutes before bed
  • Walk the dog for another 5 minutes

Day 5: Walking and Stretch

  • Workout 1: Find a minimum of 15 minutes for a brisk walk today.
  • Workout 2: Sit Stretch

Day 6: Cardio, Strength, and Stretch

  • Workout 1: Cardio 25 minutes
  • Workout 2: Basic Strength

     Length: 2 pairs of each exercise, 10-20 minutes

    Equipment needed: light dumbbells, an exercise ball or chair, and a mat.

Workout 3: Soothing Stretch

Fitness challenge: Week 3 of 6

This week 3, you will see big changes in your schedule from previous weeks. We increase the ante by dividing your cardio and strength exercises giving you 3 days of cardio and 2 days of strength training. However, by dividing your workouts, you can give more energy to each routine, which can help you improve your performance and do more with your exercise time.

Week 3: Focus on Monitoring progress

One of the most important things you will do in your exercise journey is to track your progress. Knowing where you are and how you are improving is essential to staying motivated and knowing that you are on the right track. For Example:

Day 1: Cardio and Stretch

Today’s cardiovascular training builds on previous exercises and making you do up to 30 minutes of continuous exercise.

  • Workout 1: 30 minutes Cardio
  • Workout 2: Stretch with bands

Day 2: Total body strength and Yoga

Yoga

Today’s strength training offers more exercises than previous exercises, which means more intensity and challenge. For this workout, you will perform 2 sets of 15 repetitions of each exercise, resting 20-30 seconds between sets.

  • Workout 1: Total body strength

      Length: 2 sets of 15 reps, 30-45 minutes

     Equipment required: Dumbbells or Barbells, a step or a bench and an exercise ball.

Training 2: 10 minutes of yoga (optional)

Day 3: Active Rest

There is nothing in your schedule today, but try to stay active as much as possible by taking breaks, walking, stretching and moving. For Example:

  • Wear a pedometer throughout the day and try to get at least 5000 steps
  • Move around the house for 30 minutes a day.
  • Walk 2 laps around the parking lot before entering
  • Move the dog for another 5 minutes
  • Wear a pedometer throughout the day and try to get at least 5000 step

Day 4: Cardio and Stretch Interval

Today’s new interval training increases your training time to 25 minutes and takes you one step further from your comfort zone.

  • Workout 1: Cardio Interval

      Length: 25 Min

  • Workout 2: Stretching with bands

Day 5: Total body strength

  • Workout 1: Total body strength

      Length: 2 sets of 15 reps, 30-45 Minutes

      Equipment required: Dumbbells, barbells (replacement dumbbells if necessary), a walking or weight bench, an exercise ball, and a resistance band.

Day 6: Cardio and Stretch

  • Workout 1: Cardio 30 minutes
  • Workout 2: Stretch with bands

Fitness challenge: Week 4 of 6

This week we are taking a break to give you time to settle into your new workout program. In other words, you will be doing the same workouts as last week without new routines, challenges or changes. It is important to give yourself time to master the exercises, show yourself in your workouts and understand how things are going.

Concentrate … Reward yourself

Staying motivated to exercise is not always easy, but it does help reward yourself for accomplishing your goals. This week, your goal is to figure out how to reward yourself. For Example:

  • Plan a massage, facial or other spa treatment.
  • Download new music.
  • Take the time to read a book, listen to music or relax.
  • Plan a future trip or adventure.
  • Spend some time doing what you prefer.
  • Plan it now so you can wait for it all week.

Day 1: Cardio and Stretch

  • Workout 1: Cardio 30 minutes
  • Workout 2: Stretch with bands

Day 2: Total body strength

  • Workout 1: Total body strength

      Length: 2 sets of 15 reps, 30-45 minutes

      Equipment required: dumbbells, barbells, walking or weight bench, an exercise ball and a resistance band.

Day 3: Active Rest

There is nothing on your schedule today, but try to stay active as much as you can. For Example:

  • Accumulate at least 20 minutes of walking today
  • Declare a night “No TV” and play games with your family
  • Examine how many activities you can do today without sitting down
  • Sit on an exercise ball during working on the computer

Day 4: Cardio and Stretch interval

  • Workout 1: Cardio Interval
  • Workout 2: Stretch with bands

Day 5: Total body strength

  • Workout 1: Total body strength

      Length: 2 sets of 15 reps, 30-45 Minutes

      Equipment required: dumbbells, barbells, exercise or weight bench, an exercise ball, and a resistance band.

Day 6: Cardio and Stretch

  • Workout 1: Cardio 30 minutes
  • Workout 2: Stretch with bands

Fitness Challenge: Weeks 5 of 6

This week 5, you are coming to the end of the program and, after last week’s rest; we are increasing the challenge once again with new workouts and a day of bonus exercise. This means that you will exercise 6 days this week, although this is always optional.

Week 5 Focus on… Stress relief

This week 5, I want you to focus on your stress level. More specifically, how stressed are you and your workouts helping to relieve some of this stress? Whether you do intense cardio or a relaxing exercise, exercise can help relieve tension, improve your focus, and give you the energy you need to get more done each day.

Think about how you feel after your workouts above all. Do you feel empowered and ready to face the day? If so, you are on the right track. If you feel drained, this may indicate that you are subsequently doing it and may need more rest.

Day 1: Cardio Medley and Stretch

Today’s cardiovascular training takes you through a 40-minute routine using a treadmill, an elliptical and a stationary bike.

  • Workout 1: Cardio Medley

     Equipment required: Race bike, elliptical and stationary bike (or 3 cardio machines)

  • Workout 2: Basic Stretch

Day 2: Supersets and yoga for the body

Today’s strength training takes you to the next level with new (and more difficult) exercises and a whole new format that adds intensity and saves time.

  • Training 1: Supersets Total body

      Length: 40-60 Min

      Level: Beginner

      Equipment required: dumbbell (dumbbells possible here if necessary), different weighted dumbbells, a step or a bench and an exercise ball.

  • Workout 2: Morning and evening yoga

Day 3: Active rest

There is nothing on your schedule today, but try to stay active as much as possible by taking breaks, walking, stretching and moving.

Day 4: Cardio and Stretch interval

Today, you get a whole new cardio workout that involves both hills and sprints to push the intensity to a level 8 on this perceived effort chart.

  • Workout 1: Cardio Interval

           Length: 30 Min

  • Workout 2: Sit Stretch

Day 5: Full body Supersets

Full body supersets

  • Workout 1: Full Body Supersets

      Length: 40-60 Min

      Equipment Required: various weighted dumbbells, a step or platform, dumbbells, and an exercise ball.

Day 6: Cardio and Stretch

Today’s training is simple and straight forward, moving between levels 5 and 6.

  • Workout 1: Cardio Endurance
  • Workout 2: Stretch with bands

Day 7: Cardio Bonus                            

This week, we are increasing the challenge by adding a bonus cardio workout. Choose any activity and work at a regular, moderate pace for at least 20 minutes.

Fitness Challenge: Weeks 6 of 6

We’re ending this week with the same schedule and the same workouts that you went through last week, so there are no big changes to worry about.

Week 6: Focus on What is the next step?

It is important to maintain the momentum that you have worked so hard to create, so think about the next step. One option is to continue with the same workouts or use the examples below to continue progressing:

  • Exercise Progress
  • Change your workouts

Day 1: Cardio Medley and Stretch

  • Workout 1: Cardio Medley

      Length: 40 Min

      Equipment required: treadmill, elliptical and stationary bike (or 3 cardio machines)

  • Workout 2: Basic Stretch

Day 2: Total Body Super-sets and Yoga

  • Workout 1: Super-sets Total Body

      Length: 40-60 Min

      Level: Beginners

      Equipment required: dumbbells (can under dumbbells here if necessary), various weighted dumbbells, a step or bench, and an exercise ball.

  • Workout 2: Morning and evening yoga

Day 3: Active rest

You know what to do here, secondly do as guided above.

Day 4: Cardio and Stretch interval

  • Workout 1: Cardio Interval
  • Workout 2: Stretch Sitting

Day 5: Full body Supersets

  • Workout 1: Full Body Super-sets

      Length: 40-60 Min

      Equipment Required: Dumbbells, One Step, Dumbbells and an Exercise Ball.

Day 6: Cardio and Stretch

  • Workout 1: Cardio Endurance

      Length: 35 Min

  • Workout 2: Stretch with bands

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