7 day plank challenge for beginners – an easy way to start
The plank exercise works the deep core muscles – the ones that pull the abdominal area in flat. They have to work hard to stabilise the body and hold it in a straight line when Read More
Challenges
200 squat printable sticker challenge
This 200 squat challenge starts with 30 squats on day 1 and gradually increase the number each day, reaching 200 squats on day 30. It comes with a free printable which is designed to be Read More
Lower ab exercises 30 day challenge
The 4 exercises in this challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and Read More
Wall sit challenge with planner stickers
Improve your leg strength and endurance each day with this 30 day wall sit exercise challenge. The wall sit works all the main leg muscles, especially the front of the thighs. All you need to Read More
90 day fitness challenge to improve your legs
Work your leg and butt muscles differently each day with this 90 day fitness challenge. The exercises rotate across 3 days, so you’ll get to challenge your muscles in different ways. The challenge alternates between: Read More
Crunches challenge – 3 best exercises for stronger abs
There are 4 layers of abdominal muscles, but it’s the top layer that gives the trained, 6 pack look. These are the muscles that are worked by crunches. Basically an abdominal crunch involves bringing your Read More
Plank challenge sticker printable to improve your core
The plank exercise works the deep core muscles – the ones that pull the abdominal area in flat. They have to work hard to stabilise the body and hold it in a straight line when Read More
14 day workout challenge for full body fitness
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. Each Read More
Strong legs workout challenge – 5 of the best exercises
This challenge works all the main thigh and butt muscles, with a bit of work for the lower legs as well. There are 5 exercises, which are split into two sets that alternate each day. Read More
100 squats a day challenge for complete beginners
If you don’t squat regularly, then you’re not going to be able to go straight into a 100 squats a day challenge. You’ll need to build up to doing 100 squats every day. This challenge Read More
Glute exercises challenge – improve your tone every day
The glutes are made up of 3 muscles whose jobs are mainly to take the leg behind the body and out to the side. There are all sorts of ways of working them – standing, Read More
Toned shoulders challenge
Women are often more interested in abs and legs workouts, but training our upper bodies is important too. Apart from the fact that having upper body strength is useful in everyday life and often helps Read More
Stability ball 30 day challenge for strong abs
A stability ball (also called an exercise ball, gym ball or Swiss ball) is one of the best pieces of equipment for core training. Even just sitting on a stability ball has a training effect Read More
500 squats challenge to improve your leg strength
Complete 500 squats in 30 days, starting with an easy 5 squats on the first day. Squats work all the leg muscles and it’s easy to fit a few minutes of squats into your day. Read More
Cardio challenge – 30 days of calorie burning
Give your cardio fitness a boost with this 30 day cardio challenge. The main benefits of the workout are: Burning calories, which helps with weight management Improving heart and circulatory system health Increasing energy levels Read More
Butt and thigh workout challenge
Firm up the tops of your legs with this butt and thigh workout challenge. It starts off nice and gentle, with just 5 squats on day one. As the challenge progresses, lunges and wall sit Read More
30 day core challenge for beginners
This 30 day core challenge for beginners uses the plank and mountain climber exercises to strengthen up your core stabilising muscles. In both exercises, the core muscles have to work hard to maintain the position Read More
30 day walking challenge – improve your fitness every day
You should find this 30 day walking challenge easy to fit into your every day life. It starts off with a 5 minute walk and most of the walks are under 15 minutes. The speed Read More
Thigh exercises 30 day fitness challenge
No equipment needed for this quick and easy thigh exercises workout and you don’t even need to get down on the floor. All you need is a wall for support. Before you do this workout, Read More
Best hamstring stretches – free challenge for improved flexibility
The hamstrings are a group of muscles at the back of the thigh. Tightness is a common problem in these muscles and it can lead to back pain, poor posture, impaired ability in sports and Read More