Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.


Complete each cycle only once per day, then do your designated cardio for the week only on workout days. You should rest completely each weekend.

Monday

10 Squats
10 Second Plank
10 Crunches
10 Jumping Jacks
10 Lunges
10 Second Wall Sit
10 Sit Ups
10 Butt Kicks
10 Push Ups



Tuesday

20 Squats
20 Second Plank
20 Crunches
20 Jumping Jacks
20 Lunges
20 Second Wall Sit
20 Sit Ups
20 Butt Kicks
20 Push Ups

Wednesday

30 Squats
30 Second Plank
30 Crunches
30 Jumping Jacks
30 Lunges
30 Second Wall Sit
30 Sit Ups
30 Butt Kicks
30 Push Ups



Thursday

40 Squats
40 Second Plank
40 Crunches
40 Jumping Jacks
40 Lunges
40 Second Wall Sit
40 Sit Ups
40 Butt Kicks
40 Push Ups

Friday

50 Squats
50 Second Plank
50 Crunches
50 Jumping Jacks
50 Lunges
50 Second Wall Sit
50 Sit Ups
50 Butt Kicks
50 Push Ups

Saturday

REST

Sunday

REST

Cardio (by week): Repeat for the amount of times listed beside each interval. Only do on WEEKDAYS before your daily workout.



30 second sprint, 30 second jog (3x)
35 second sprint, 45 second jog (4x)
45  second sprint, 60 second jog (5x)
50 second sprint, 45 second jog (6x)
55 second sprint, 30 second jog (7x)
60 second sprint, 45 second jog (8x)
60 second sprint, 45 second jog (9x)
65 second sprint, 60 second jog (10x)
65 second sprint, 60 second jog (10x)
60 second sprint, 45 second jog (9x)
60 second sprint, 45 second jog (8x)
55 second sprint, 30 second jog (7x)
50 second sprint, 45 second jog (6x)
45 second sprint, 60 second jog (5x)
35 second sprint, 45 second jog (4x)
30 second sprint, 30 second jog (3x)






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