How To Get Your Workout In | A One-Week Fitness Challenge

Getting in your workout is sometimes the last thing you want to think about and the biggest challenge to set aside time in your busy day. Maybe you don’t like going to the gym at all, or don’t know what to do when you do find time to workout.

There is a triad of health I like to work with: healthy eating, nutritional support, and exercise/fitness. Fitness is sometimes the hardest.

My colleague Mallory Moger created this fabulous one-week fitness challenge. These exercises below can be done alone or with a partner, at your house or at the park—no equipment necessary. Each series of exercises shouldn’t take you longer than 30 minutes.

Stick with this for one whole week and see how you feel. At the very least, you’ll discover you have what it takes to keep moving even when your body wants to quit. And that’s something to be proud of!

Let’s get started!

MONDAY

This is one of my favorite workouts! It’s hard at first but gets easier as you go because the amount of reps goes down by one after each round.

10 Pushups
10 Jumping Jacks
10 Squats
10 Crunches

9 Crunches
9 Squats
9 Jumping Jacks
9 Pushups
8 Pushups
8 Jumping Jacks
8 Squats
8 Crunches…

You get the picture…keep counting down (7, 6, 5, 4, 3) and when you’ve finished your 2’s, finish off your workout with a 1-minute plank!

“It’s the start that stops most people.” –Anonymous [Tweet This]

TUESDAY

It’s ARM day so get pumped up!

10 Inclined Pushups
10 Tricep Dips
10 Diamond Pushups
50 Arm Circles (25 frontwards, 25 backwards)

Repeat 5 times

Finish off with 10 minutes of any cardio you like.

“Strive for progress not perfection.” –Anonymous [Tweet This]

WEDNESDAY

Wednesday is LEG day and remember, good form is important!

15 Jumping Squats
10 Side Lunges
20 Standing Calf Raises
1 Minute Wall Sit

Repeat 5 times

Finish off with 10 minutes of any cardio you like.

“Don’t workout because you think you ‘need’ to, do it because your body deserves love, respect and healthy attention.” –Demi Lovato [Tweet This]

THURSDAY

It’s BACK and ABS day! Working on my abs is a personal favorite.

30 Bird-Dogs
20 Crunches
30 Russian Twists
20 Supermans
30 Second Plank

Repeat 3-5 times

“Your attitude determines your direction.” –Anonymous [Tweet This]

FRIDAY

I know you want to just go out and celebrate after a long week, but you’ll be much happier with yourself if you get in this workout first!

30 Jumping Jacks
5 Pushups
25
7 Burpees
10 Bicycle Crunches (each side)
7 Squats
5 Pushups
10 Leg Raises
5 Pushups
7 Squats
30 Mountain Climbers (total)
1 Minute Wall Sit
5 Pushups
25 High Knees

Repeat 3-5 times

“Take pride in how far you have come and have faith in how far you can go.” –Christian Larson [Tweet This]

SATURDAY

Finish the week off strong and in your own home! Here’s your 100 Workout:

100 Jumping Jacks
90 Crunches
80 High knees
70 Bicycle crunches (total)
60 Squats
50 Leg Lowers
40 Lunges (total)
30 Pushups
20 Jumping Squats
10 Burpees
1 Minute Plank

“To see a man beaten not by a better opponent, but by himself is a tragedy.” Cus D’ Amato [Tweet This]

SUNDAY

Take the day off…you earned it!

How do you feel? Hopefully you feel awesome and reenergized! You’ve done so great, so don’t stop there. Either repeat this challenge for next week or create your own. Remember, discipline is doing what you know needs to be done, even if you don’t want to do it.

Be Stronger. Be Healthier. Be Better.

Adapted from whatsupusana.

Which workout do you like best? Are you struggling with any? Leave a comment, you most certainly aren’t alone.

Feel free to share this workout challenge with your friends & family!

If you enjoyed How to Get In Your Workout | A One Week Fitness Challenge, I would greatly appreciate it if you commented below and shared on Facebook & Twitter.