At-Home Workout Challenges


THESE LONGER FORM WORKOUTS ARE ALSO AVAILABLE:


DAILY AT-HOME CHALLENGES

DAY ONE CHALLENGE

One minute of Mountain Climbers

Count how many mountain climbers you can do in 1 minute! You can count each leg as one rep. Eg. My score was 140, which was 70 reps per leg.


DAY TWO CHALLENGE

20 Pushups + 20 Shoulder Taps + 20 Airplanes/Supermans + 20 Bent leg V-snaps for time!

Make sure to have a timer running, and mark down how long it takes you to complete all of your reps. My time was 1:27.


DAY THREE CHALLENGE

1 Minute Wall Sit + 25 Squats + 25 Squat Jacks + 25 Glute Bridges for time!

Complete all four exercises and record your time – the first minute on the wall counts towards the total time.

My time was 3:03 using a mini band around my legs.


DAY FOUR CHALLENGE

COMBINE DAYS 1-3 FOR TIME!

Today we do all three challenges back to back for time! So you still take the full minute for mountain climbers (DAY 1), complete 25 reps of the pushups, shoulder taps, airplanes/supermans & v-snaps (DAY 2), and finish with the 1 minute wall sit and 25 squats, 25 squat jacks & 25 glute bridges (DAY 3).


DAY FIVE CHALLENGE

AROUND THE WORLD PLANKS

Total time 2:30. 30 seconds of each of the following plank variations:
• High Plank from hands
• Side plank on elbow left
• Upward Plank (chest up) with straight arms
• Side Plank on elbow right
• Double elbow plank


DAY SIX CHALLENGE

100 AIR SQUATS for time!

Complete 100 Squats (no weights needed) and record how long it takes!


DAY SEVEN CHALLENGE

2 MINUTES OF HOLLOW BODY HOLD

Collect a total of 2 minutes of Hollow Body hold. Record your longest hold. Eg. If I did a 60 second hold plus to thirty second holds to total my 2 minutes, then 60 seconds is my longest hold.


DAY EIGHT CHALLENGE

Plank shoulder taps into Downdog shoulder taps + Downdog pushups x 25

Start in plank position, lift one hand to tap the opposite shoulder, repeat on the second side. Push into a downward dog, and lift one hand tapping opposite shoulder from behind the head, repeat on second side. Finish by lowering the crown of your head towards the ground squeezing elbows in, and press back up to downdog. That’s ONE! Now complete 25 and record your time!


DAY NINE CHALLENGE

50 PIKE OVERS for time

Seated in a pike position with hand on the floor behind you, place yoga blocks or books by your feet, and lift your legs back and forth over the blocks/books. To increase the challenge keep the hands off the floor.


DAY TEN CHALLENGE

MAX PUSHUPS in a single set

Complete as many pushups as you can without breaking. You can do these form your feet, your knees, hands elevated on a couch or table, or even on the wall – just choose something that challenges you!


DAY ELEVEN CHALLENGE

GLUTES! Tabletop straight leg extension kicks & bent leg kicks

Complete 50 reps with your leg straight, squeezing the glute pushing your heel to the sky, and 50 bent leg kicks….on each side!


DAY TWELVE CHALLENGE

Side Elbow Plank hip dips x 50/side

In a side elbow plank lower your hips until they hover above the floor then push them back up to the sky. Do this 50 times on each side!


DAY THIRTEEN CHALLENGE

Double Elbow Plank MAX Hold

Get that stopwatch running and then hang out in your elbow plank until you can’t plank no more! Make sure you push the ground away with your arms, don’t sink into it letting your shoulders shrug to your ears!


DAY FOURTEEN CHALLENGE

Bird Dogs x 50 per side

Starting in a tabletop position, with your shoulders stacked over your wrists and your hips over you knees, extend your opposite arm and leg long (like in superman). When bringing the armand leg back into the body, have the elbow and knee meet under you before repeating.


DAY FIFTEEN CHALLENGE

Clamshell with Internal rotation x 50 per side

Lying on your side with knees bent at 90 degrees, lift your top knee up leaving your ankles glued together. Then, keeping your knee in place, rotate your top ankle towards the ceiling (internal rotation). Reverse the moevement to get back to your starting position.


DAY SIXTEEN CHALLENGE

One minute of Mountain Climbers

REPEAT OF DAY ONE – try to beat your time! Count how many mountain climbers you can do in 1 minute! You can count each leg as one rep. Eg. My score was 140, which was 70 reps per leg.


DAY SEVENTEEN CHALLENGE

20 Pushups + 20 Shoulder Taps + 20 Airplanes/Supermans + 20 Bent leg V-snaps for time!

REPEAT OF DAY TWO – try to beat your time! Make sure to have a timer running, and mark down how long it takes you to complete all of your reps. My time was 1:27.


DAY EIGHTEEN CHALLENGE

1 Minute Wall Sit + 25 Squats + 25 Squat Jacks + 25 Glute Bridges for time!

REPEAT OF DAY THREE – try to beat your time! Complete all four exercises and record your time – the first minute on the wall counts towards the total time.

My time was 3:03 using a mini band around my legs.


DAY NINETEEN CHALLENGE

COMBINE DAYS 1-3 FOR TIME!

REPEAT ON DAY FOUR – try to beat your time! Today we do all three challenges back to back for time! So you still take the full minute for mountain climbers (DAY 1), complete 25 reps of the pushups, shoulder taps, airplanes/supermans & v-snaps (DAY 2), and finish with the 1 minute wall sit and 25 squats, 25 squat jacks & 25 glute bridges (DAY 3).



DAY TWENTY CHALLENGE

100 Calf Raises

Standing on the ground, or with the balls of your feet on the edge of a step (harder), press up onto the balls of your feet squeezing your calves and glutes. Repeat 100 times.


DAY TWENTY ONE CHALLENGE

Step Back lunges x 25/leg

Complete 25 step back lunges on each leg. Want more of a challenge? Try jumping from one lunge position to the opposite….or hold on to some weights!


DAY TWENTY TWO CHALLENGE

Maximum Curtsy/Skater Lunges in 1 Minute!

Start in a squat position, then bring one leg behind the other one at a 45 degree angle. Reach for the floor with the same arm as the moving leg.

Start the clock and see how many of these glute burners you can do!


DAY TWENTY THREE CHALLENGE

Maximum Floor Jacks in 1 Minute

Starting in plank position, jump your feet wide and then return them to their starting position – that’s one! Can’t jump? Step the legs out and in.

Now start the clock and see how many you can do!


DAY TWENTY FOUR CHALLENGE

90 seconds of Downward Dog pushups

Starting in downdog position, lower your head towards the ground, so the crown of the head lands further away then your hands. Keep the elbows in tight and pointing towards the feet.


DAY TWENTY FIVE CHALLENGE

Side lying V-snaps x 50/side

Star lying on your back with one arm palm down at shoulder height. Twist towards that side, bring your top arm to your ear, and then snap your arm to your feet. There will be a slight pike in your hips.


DAY TWENTY SIX CHALLENGE

30 seconds: MAX tuck V-snaps

Starting in hollow body, exhale as you bring your chest up and tuck your knees in. Complete as many repetitions as you can in thirty seconds.


DAY TWENTY SEVEN CHALLENGE

Plank shoulder taps + Plank hands to elbows + Downward Dog toe touch x 25 rounds

Starting in a plank from your hands, lift one arm at a time to tap the opposite shoulder. Then go down onto your forearms one at a time, and return to hands. Pushing your hips up go into downward dog, and touch each foot with the opposite hand. That’s ONE – only 24 to go!


DAY TWENTY EIGHT CHALLENGE

60 Second high plank + 30 second Airplane/Superman hold

Start your stopwatch and hold a plank from your hands for 60 seconds. Without taking a break lower to your stomach and lift your arms and legs off the ground to hold your superman/airplane for 30 seconds.


DAY TWENTY NINE CHALLENGE

60 seconds: MAX Squat jumps

Start your stopwatch and do as many squat jumps as you can in one minute!


DAY THIRTY CHALLENGE

30sec Plank + 30 Pushups + 30 Sec Plank + 30 Squats + 30 sec Plank

Start in a plank from your hands and hold for 30 seconds. Go directly into thirty pushups (take breaks if needed). When you finish the pushups do another 30 second plank, then 30 squats, then one more thirty second plank and you are done!


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