If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. You should be able to run continuously for about 20 minutes to do the Read More
The glute bridge focuses on the main gluteal muscle, the gluteus maximus, as well as working the hamstrings and core muscles. This glute bridge challenge includes the basic glute bridge plus two variations, which will Read More
Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and Read More
Get into the habit of a daily workout with this 30 day workout plan. There are 4 different workouts – upper body, legs, core and running. You do a different one each day for 4 Read More
The bicycle crunch is arguably the best all round abs exercise, because it works all the layers of the ab muscles when it’s done properly. If you don’t have much time for ab workouts, then Read More
Donkey kicks are one of the best exercises for focusing on the largest glute muscle (gluteus maximus), which is the one that shapes and lifts the butt. Looking better isn’t the only advantage to training Read More
Get started running with this 30 day walk to run challenge. It eases you in gently, starting with just walking in the first week and leading up to 10 minutes of running on day 30. Read More
If your problem areas need a bit of toning up to help you feel more confident on the beach, then try this 90 day bikini body workout plan. It’s a 90 day challenge that works Read More
This 200 squat challenge starts with 30 squats on day 1 and gradually increases the number each day, reaching 200 squats on day 30. It comes with a free printable which is designed to be Read More
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
Work all your leg muscles with this 90 day fitness challenge for legs. There are 5 exercises in total, which rotate in a 3 day pattern. These are: Wall sits, which work all the leg Read More
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
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 Read More
This 30 day leg 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 Read More
This 28 day leg challenge uses squats, lunges and wall sits – 3 of the best exercises for working all the thigh and butt muscles. Each day you do 3 sets of the exercises, with Read More
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
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
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
An exercise ball (also called a stability ball, gym ball or Swiss ball) is one of the best pieces of equipment for core training. Even just sitting on an exercise ball has a training effect Read More
Complete 500 squats in 30 days. Squats work all the leg muscles and it’s easy to fit a few minutes of squats into your day. You can do them anywhere and you don’t need much Read More
© Susan Wilkinson 2025