Try this 14 day workout challenge to kick start yourself in a regular fitness habit. There are 4 different routines, each to be done 3 times, with 2 days rest over the 14 days, as shown in the workout schedule. Each routine should take 10 minutes or less, so it shouldn’t be hard to fit the challenge in each day.
14 day workout challenge schedule
The challenge is split up into walks, upper body, legs & abs routines. The schedule shows which workout to do each day. Details of the workouts are below the schedule.
Before you start, please read this general safety information.
What you need for this workout
Upper body: the exercises will be more effective with hand weights. Between 2-4lbs (1-2kg) is a good weight to start with. See a hand weight buying guide here.
Leg workout: you just need to make sure your footwear is non-slip if you’re on a floor with a slippery surface.
Ab workout: you need some sort of cushioning for your spine – ideally an exercise mat. See an exercise mat buying guide here.
Walk/run: for running it’s best to have shoes that will absorb some of the impact.
10 minute walk – days 1, 6 & 11
The 14 days starts with a 10 minute interval walking plan
The upper body routine – days 2, 7 & 12
Do 3 sets of 15 reps of everything (that is, do each exercise 15 times, then start again and repeat twice more).
Exercise instructions
The abs routine – days 3, 8 & 13
Do 20 reps of the crunch and reverse crunch and hold the plank for 30 seconds. Complete 3 sets of everything.
Exercise instructions
The leg routine – Days 4, 9 & 14
Do 20 reps of the squat and lunges and hold the wall sit for 30 seconds.
Exercise instructions
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