FITNESS CHALLENGES

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30 Day Squat & Plank Total Body Makeover Challenge

Take the challenge & you WILL get amazing results!

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7 Minute Flat Abs Challenge

7 Minutes is all you need for a strong core

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This interval challenge is specifically designed to target your core. A strong core is paramount for many exercises. From yoga to running, strong abdominals help you maintain good posture and avoid sports-related injuries. This 7-Minute Flat Abs Challenge is designed to give you a tough core without taking hours at the gym.

In order to get the most out of the workout, perform the exercises as fast as you can while maintaining proper form. You’ll get a 10-second recovery period in between exercises so you can give it everything you’ve got!

Equipment Needed: floor mat, interval timer

What to Do: Perform each of the exercises for 20 seconds, then take a 10-second rest. Cycle through all moves, then repeat to complete your 7-minute challenge. Repeat 2-3 times per week for best results.

Exercises to Be Performed: 

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Cross Knee to Elbow

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2. Side Plank with Dips (right side)
3. Side Plank with Dips (left side)

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4. Side Plank Knee Raise (right side)
5. Side Plank Knee Raise (left side)

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6. Mountain Climbers

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21 Day Arm Toning Workout Challenge

Arm yourself!

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The 21-Day Arm Toning Challenge gives you 21 days of arm toning workouts split into three routines so that your workout always feels fresh. So what are you waiting for? Show those arms who’s boss.

Equipment Needed: set of medium dumbbells (5-10 lbs), interval timer, and a yoga mat

What to Do: Below are three routines to choose from. Perform one of the routines three times a week on nonconsecutive days, using each workout on a different day. Perform each exercise for 1 minute, rest 15 seconds then move onto to the next exercise.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Routine 1
Bicep Curls
Tricep Kickbacks
Hammer Curls
Skull Crushers
Tricep Pushups

Routine 2

Alternating Concentration Curls
Tricep Push-ups
Skull Crushers
Hammer Curls
Bicep Curls

Routine 3

Alternating Concentration Curls
Hammer Curls
Overhead Tricep Extension
Bicep Curls
Triceps  Kickbacks

OVERHEAD TRICEP EXTENSION

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Triceps Kickbacks                                                Hammer Curls

Skull Crushers                                        Alternating Concentration Curls

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21 Day Learn to Run Challenge

Find your inner runner.

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If you’re not a runner, you may not know every runner’s best kept secret: running is fun! Sure, starting out takes a bit of effort, but once you’ve built enough endurance to keep your stride for miles, you’ll find yourself loving your new favorite form of exercise. Running is an art. It takes an artist to synchronize your breath with your arm and leg movements, and keep your stride stable. And our running challenge is designed to turn you into one.

This 21-day run challenge is designed move you from cardio walking and jogging to briskly paced runs. We’ve incorporated strength training days strengthen your leg muscles as well as your bones and joints..

Day 1: ½ mile jog (The best way to gauge where you are is to push yourself on day 1. )

Day 2: ½ mile CW, ½ mile jog, ½ mile CW

Day 3: In order to run strong and fast, it would help to build more muscle.  Target all the right muscles to make your next run stronger than your last. Squats and lunges are great.

Day 4: Rest

Day 5: ½ mile jog, ½ mile cardio walk (CW), ½ mile jog

Day 6: ¾ mile jog, ½ mile CW, ¾ mile jog Day 7: 

Day 7: On the last day of your first week, rearrange and strengthen your body with squats and lunges.

Day 8: ½ mile jog, ½ mile CW, 1 mile jog

Day 9: ½ mile jog, ½ mile CW, 1 mile jog

Day 10: ½ mile jog, ½ mile CW, 1 mile jog

Day 11: Rest

Day 12: 1 mile jog

Day 13: 1 mile jog, ½ mile CW,½ mile jog

Day 14: 1.5 mile jog

Day 12: 1 mile jog

Day 13: 1 mile jog, ½ mile CW,½ mile jog

Day 14: 1.5 mile jog

Day 15: Strengthen your body with squats and lunges                                 Day 16: Rest

Day 17: 1.5 mile jog

Day 18: 2 mile jog

Day 19: Rest

Day 20: 2 mile jog

Day 21: 3 mile jog

Congratulations! You should be very proud, even if you didn’t follow perfectly.

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30 Day Butt Lift Challenge

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Looking to show off a bubble butt? Our Butt Lift Challenge will help transition your booty into a plump peach in 30 fun days. The only fee you’ll have to pay with is sweat. And once you’ve paid your way you’ll be able to slide into a pair of jeans and showcase your beautiful behind.

This challenge focuses on hitting your glutes relentlessly to force them to tighten and grow.Our glutes are one of our larger muscle systems, so a light workout just won’t do.Prepare to skip sitting for a few hours after this workout.

Equipment Needed: yoga mat or soft surface, set of medium weights (8-12 lbs)

What to Do: Perform each exercise for 12 reps, alternating sides as needed, resting 30 seconds between each exercise and 1 minute between each round. Squeeze your glutes tight with each rep. Perform this workout 3 times a week for 4 weeks. Try adding a round every week to really challenge yourself!

Beginner’s Level: Complete 2 rounds
Intermediate Level: Complete 3 rounds
Advanced Level: Complete 4 rounds

Exercises:

1. Prisoner Squats
2. Dumbbell Squat
3. Jump Squat
4. Standing Glute Kickbacks L/R
5. Flutter Kicks
6. Plank Glute Kickback L/R

PRISONER SQUATS                                     JUMP  SQUATS
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 STANDING GLUTE KICKBACK               PLANK GLUTE KICKBACK
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  FLUTTER KICKS
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10 Minute Butt Lift Challenge

 

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The best way to strengthen, lift, and tone your butt is to seek out the most innovative workouts, tailor-made to target your glutes in order to produce quick and visible results. But you don’t need to clock hours at the gym to achieve these results. The 10-Minute Best Butt Workout Challenge was designed to hit every angle of the three major gluteal muscles.

Equipment Needed: Interval Timer, yoga mat or soft surface, chair or step, set of medium dumbbells(8-12 lbs)

What to Do: Perform each exercise for 1 minute and perform single butt exercises for 30 seconds each side. No rest in between workouts.Complete this workout twice a week. Looking for a bigger challenge? Complete more rounds

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level:  3 rounds

Exercises:

1. Plie Squat
2. Prisoner Squat
3. Dumbbell Squats
4. Toe Taps
5. Jump Squats
6. Glute Bridge
7. Plank Glute Kickback
8. Standing Leg Lift

PLIE SQUAT

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RISONER SQUATS                                     JUMP  SQUATS
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TOE TAPS                                                                 GLUTE BRIDGE
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 STANDING GLUTE KICKBACK               PLANK GLUTE KICKBACK
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