This challenge is going to be a workout challenge.. diet is left up to you and I definitely recommend a good amount of protein (at least 50g) and AT LEAST 1200cals/day

It will be 10 days straight of hard workouts (if you really feel you need to take a day off, take the day off. Don’t exhaust yourself (or worse, injure!). and don’t just skip the day you miss completely aka if the 10 day challenge lasts 11+ days.. it’s all good ;) )

I’d love to hear how you guys feel the day after a workout! So keep me posted and also don’t hesitate to ask any questions. You will do abs and cardio everyday.

Day 1: Lower body

20x3 squats

24x3 lunges

Find a staircase:

20 step ups on 1 step (10 each leg)

(no rest) 20 step ups on 2 steps (10 each leg)

Rest for 30 seconds and then do another set. Do 3 sets total.

ABS:

Assuming most of you workout, do the max amount of situps you can do x3

For those of you who don’t, start with 20 and push yourself to complete the 20x2

20x3 leg lifts

20x3 (on each side) side crunches

30 secondsx3 plank

CARDIO:

If you have an interval timer, set it to go off every 10 seconds, then 20 seconds etc seconds. If not, just watch the clock.

Start with 2 minutes of fast walking to warm up a bit

Go 10 seconds of full on (and I mean FULL ON) sprint, 20 seconds of fast walking and repeat this 8 times. Every sprint has to be your all! If your “all” doesn’t weaken after every sprint then you are not going hard enough. Use everything you have.

After the sprints, do a 15 minute jog. This should keep your heart rate up but not to the point where you want to die. If at any point you need to walk, walk fast, and start jogging again as soon as you feel capable.