No weight challenge is designed for beginners level training. During this challenge you will improve your cardiovascular endurance and muscle strength all at once. Every day you're going to have a structured plan and as you get further into the program that intensity increases. If you're looking for life changing results, this is the challenge for you.
Lessons
Day 1
Day 2
Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10
Day 3
High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12
Day 4
Rest
Day 5
Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10
Day 6
Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds
Day 7
Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10
Day 8
Rest
Day 9
Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10
Day 10
High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12
Day 11
Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10
Day 12
Rest
Day 13
Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds
Day 14
Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10
Day 15
Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10
Day 16
Rest
Day 17
High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12
Day 18
Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10
Day 19
Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds
Day 20
Rest
Day 21
Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10
Day 22
Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10
Day 23
High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12
Day 24
Rest
Day 25
Burpees 3x30 seconds Shoulder taps 3×12 Plank walk outs 3×10 Plank 3x30 seconds Tricep dips (As many as you can do till failure) x3 Push-ups 3x10
Day 26
Russian twist 3×15 Toe touches 3×12 Heel taps 3×10 Leg lifts 3×12 Crunches with 3 second hold 3x10 Planks 3x30 seconds
Day 27
Wall sits 3x30 seconds Lunges 3×10 (each leg) Elbow to knee 3×10 Jumping jacks 3×10 Power jacks 3×10 Leg lifts 3×10
Day 28
Rest
Day 29
Plank jacks 3×30 seconds Jog in place 3×30 seconds Jumping jacks 3×30 Bicycle kicks 3×15 Russian twist 3×15 Crunches with 3 second hold 3x10
Day 30
High knees 3×30 seconds Jump squats 3×10 Butt kickers 3×30 second Lunges 3x12 (each leg) Glute bridges 3×12 Squats 3×12