10-65 min
Per day
Online Calendar
DAY 3
ACTIVE REST DAY
DAY 4
3 workouts | 50 min (in total)
DAY 6
3 workouts | 50 min (in total)
DAY 7
ACTIVE REST DAY
DAY 8
3 workouts | 50 min (in total)
DAY 10
3 workouts | 50 min (in total)
DAY 11
ACTIVE REST DAY
DAY 12
3 workouts | 65 min (in total)
DAY 13
3 workouts | 40 min (in total)
DAY 14
ACTIVE REST DAY
DAY 15
2 workouts | 55 min (in total)
DAY 16
3 workouts | 50 min (in total)
DAY 17
3 workouts | 40 min (in total)
DAY 19
3 workouts | 65 min (in total)
DAY 20
3 workouts | 40 min (in total)
DAY 21
ACTIVE REST DAY
DAY 22
3 workouts | 50 min (in total)
DAY 23
3 workouts | 40 min (in total)
DAY 26
3 workouts | 50 min (in total)
DAY 28
ACTIVE REST DAY
DAY 29
3 workouts | 60 min (in total)
DAY 30
3 workouts | 65 min (in total)
Show All
FAQ
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How do I engage my core?
Here's a useful video on the topic: https://www.youtube.com/watch?v=vN_jTQuSkjg
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I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly.
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How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you're having trouble doing them, stick to the low impact versions until you get stronger.
That being said, the warmup and cooldown videos are optional, and some days include other optional videos. While it's recommended you do these, they're not essential. Remember, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.
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Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it's worth just getting it all done in one session if you're able.
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It's too hard! Any tips?
It's meant to be hard! If it wasn't hard, you wouldn't get results. Don't feel pressured in performing at 100% at the start. Go at your own pace, it's totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you'll realise you're much stronger and you'll soon progress and be able to follow along all the way.
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Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
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What can I do to get the results I want?
This depends entirely on what results you are looking for. In general, working out is just half the battle. You need to maintain a healthy lifestyle, including exercise and a (mostly) healthy diet - you don't have to eat clean/healthy all the time, but it will definitely be beneficial in the long run. If you're looking for healthy meal options, I have tons of meal ideas and What I Eat videos that contain healthy recipes and are (most importantly) YUMMY as well. Healthy food can be tasty too!
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Can I add more workouts on top of the challenge?
I don’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
Click here for the full FAQ!
Meals
Before / After