20-43 min
Per day
Online Calendar
Day 1
5 workouts | 40 min (in total)
Day 2
4 workouts | 20 min (in total)
Day 3
4 workouts | 25 min (in total)
Day 4
5 workouts | 35 min (in total)
Day 5
ACTIVE REST DAY
Day 6
5 workouts | 35 min (in total)
Day 7
ACTIVE REST DAY
Day 8
6 workouts | 40 min (in total)
Day 9
4 workouts | 20 min (in total)
Day 10
5 workouts | 33 min (in total)
Day 11
ACTIVE REST DAY
Day 12
6 workouts | 38 min (in total)
Day 13
5 workouts | 30 min (in total)
Day 14
ACTIVE REST DAY
Day 15
6 workouts | 35 min (in total)
Day 16
6 workouts | 38 min (in total)
Day 17
5 workouts | 35 min (in total)
Day 18
ACTIVE REST DAY
Day 19
5 workouts | 40 min (in total)
Day 20
5 workouts | 35 min (in total)
Day 21
ACTIVE REST DAY
Day 22
6 workouts | 38 min (in total)
Day 23
5 workouts | 30 min (in total)
Day 24
5 workouts | 35 min (in total)
Day 25
ACTIVE REST DAY
Day 26
6 workouts | 38 min (in total)
Day 27
5 workouts | 30 min (in total)
Day 28
5 workouts | 43 min (in total)
Show All
FAQ
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It’s my first challenge and it’s too hard, can I skip some videos? / I’m new and I don’t know if I can commit to 28 days, what should I do?
Yes, you can skip some videos if you can’t keep up. You can also follow the low impact versions, they’re here for a reason and are effective. The key is to go at your own pace, and you will see progress overtime. If you think that you can’t commit to 28 days, it’s okay. You can switch to a 2 weeks program like the 2 Weeks Shred. Or you can start this challenge and after 2 weeks, take a break. Then, when you feel like working out again, start where you left off.
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How is this challenge different than the shreds?
The shorter shred programs are more intense as they have full body workouts every day or every other day. This program has some days without any full body workout. The shredding programs are here to help you lose weight. This one can also help you with weight loss, but it also helps you strengthen other areas of your body.
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The challenge is called "Flat Stomach", but why are some days only focused on the arms?
You can’t target fat loss, if you want to lose belly fat you need to work your whole body. Targeting specific areas can help you with body strength and can help you build muscles. Don’t worry, you won’t bulk up that easily! Also, with some compound exercises, you’re working your arms as well as your core. In order to create free programs, I optimise the title of my videos and programs according to SEO best practices to help it reach target audiences.
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Is this challenge for me if I want to gain weight?
You can still do this challenge if you want to gain weight. If you want to gain weight, you need to be in a caloric surplus. But don’t forget that amount of calories someone burns daily will not be the same as someone else! You can also try other other resistance based programs such as Get Fit Challenge or Get Peachy Challenge for gaining muscle mass. Diet plays an important role in gaining or losing weight.
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I don’t feel the burn while doing abs exercises, am i doing it wrong?
When you’re doing abs exercises, you need to engage your core. If you’re not, you’re probably using other parts of your body such as your back or your neck, and you risk to injure yourself. Just take it slow and focus on your breathing. This video of mine may help with tips on engaging your core ( How to GET ABS & Engage Your Core | FIX These Mistakes + Tips) )
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I feel sore after exercising, is it normal?
If you’re feeling a bit sore, it’s totally normal. Don’t forget to stretch before and after working out, especially if you’ve just started your fitness journey. But being sore isn’t an indicator of whether you had a good workout session or not. If it doesn’t go away, just take a few days of rest in order for your muscles to recover!
Click here for the full FAQ!
Meals
Before / After