Fitness - 40 Day Challenge
Starting Fitness Test and Progress Workout. Do This before starting or on Day #1
Scroll Down For Details on our 7 Day Kick Start which has all these workouts on our Coaching App.
Monday Total Body Workout
First round is 50 seconds on and 20 Seconds transition.
Second round 40/15.
Third round 30/10.
1. Goblet Squats
2. Pushups
3. Step/hop/jump overs
4. Left leg Lunge w/2 arm Row
5. Star Fish Crunch
6. Right Leg Lunge w/2 arm Row
Tuesday Core & Stationary Cardio Workout
60 Seconds with 20 seconds’ transition
1. Pillar Bridges
2. Right Side Pillar Bridge Reach through
3. Left Side Pillar Bridge Reach through
4. Jack Squat
5. In and Out Squat standing for cardio
6. Fast Mountain Climbers (suggested on chair)
7. Heels Touches in Heel Tap Position
8. Glute Bridges 3 pauses (tuck pelvis in)
9. Superman Waves (bring one arm to hip and alternate)
10. Upper cuts in Base
11. Squat w/Right Side kick
12. Squat w/Left Side kick
13. Reverse Froggers
14. Platypus
15. Defensive Slides
Total Time 22 minutes
Wednesday Total Body Workout
Tabata Style. Each Round is 20 seconds of work followed by 10 seconds of rest.
1. Left leg with right arm row 4 rounds
2. Right leg with left arm row 4 rounds
3. Mountain Climbers – 6 rounds
4. Air Squat or Jump Squat 6 rounds
5. Groiners – 6 rounds
Tuesday Core & Stationary Cardio Workout
60 Seconds with 20 seconds’ transition
1. Pillar Bridges
2. Right Side Pillar Bridge Reach through
3. Left Side Pillar Bridge Reach through
4. Jack Squat
5. In and Out Squat standing for cardio
6. Fast Mountain Climbers (suggested on chair)
7. Heels Touches in Heel Tap Position
8. Glute Bridges 3 pauses (tuck pelvis in)
9. Superman Waves (bring one arm to hip and alternate)
10. Upper cuts in Base
11. Squat w/Right Side kick
12. Squat w/Left Side kick
13. Reverse Froggers
14. Platypus
15. Defensive Slides
Total Time 22 minutes
Wednesday Total Body Workout
Tabata Style. Each Round is 20 seconds of work followed by 10 seconds of rest.
1. Left leg with right arm row 4 rounds
2. Right leg with left arm row 4 rounds
3. Mountain Climbers – 6 rounds
4. Air Squat or Jump Squat 6 rounds
5. Groiners – 6 rounds
Thursday Core & Stationary Cardio Workout
Core Station is 50 seconds of work with 15 seconds of Rest
1. Punching Planks (hand touches/shoulder touches)
2. In Heels Tap Ankle Touches
3. Superman Hold for 5 Seconds
4. Super slow Mountain Climbers
5. Reverse Crunch with shoulders off the ground
6. Lying Opposites
7. Ab Crossovers w/BD
8. Pillar Bridges
9. Yoga 4 in 1
10. Side Pillar Bridges
Stationary Cardio 40/20
1. Stepping/Jumping Jacks
2. Fast Defensive Slides
3.Left Jab Right Crossover
4. Right Jab Left Crossover
5. Side to Side Step/hop/jump overs
6. Front to Back Arm ups if running
7. Frog Step/Hop
8. Upper Cuts in Base
9. Jump up and Punch
10. Alternating Lateral lunge w/knee up
Total Time 22 min
Friday Total Body Workout
Progress Workout
Tabata workout 8 rounds of each at 20/10
Each round will be 4 minutes long
1. Rows
2. Ab Crunch or Sit Up
3. Pushups
4. Air Squats
Saturday Mobility, Stretching and Recovery Day
1 minute right leg raise with right side lateral lunge stretch
1 minute left leg raise with left side lateral lunge stretch
1 minute right leg knee up with backward lunge
1 minute left leg knee up with backward lunge
1 minute hand walk
1 minute forward fold
1 minute plank into child’s pose
1 minute scorpion stretch
1 minute baby stretch
1 minute plank to downward dog
1 minute knees to the right side
1 minute knee to the left side
3 minute right leg pigeon stretch
3 minute left leg pigeon stretch
Suggestion- Add an Interval Cardio Workout in if you have some extra time on weekend. See below for Interval Cardio Options.
Sunday - Get Outside Day
This should be your active rest day so we encourage you to get outside and complete one of the Interval Training Workouts below.
If you missed a workout throughout the week, you could also make it up today.
Cardio With Interval Training
Please Read the “Cardio With Interval Training” section of the book.
Cardio Workout #1 – Melt off those Calories with Cardio
Higher fitness levels – Sprints – 30 seconds hard/ 2 minutes rest – 15-30 minutes
Lower fitness levels – Go at your fast pace for 30 seconds, then slow your pace for 30 seconds for 16-30 minutes.
Cardio Workout #2
Interval Cardio Circuits – 1 Minute at your slow pace, 1 minute at your medium pace, and one minute at your fast pace. Repeat for 5-10 rounds or 15-30 minutes
Cardio Workout #3
20-30 second fast pace (100% effort) up a hill and walk back down to the start (so your rest should be 60-120 seconds between)
Repeat for 15-30 minutes
Cardio Workout #4
Recovery Day
15-30 minutes at Slow Pace
Cardio Workout #5
Higher fitness levels – Sprints – 30 seconds hard pace then 2 minutes rest – 15-30 minutes
Lower fitness levels – Go at your fast pace for 30 seconds, then at a slow pace for 30 seconds Total time should be 15-30 minutes
Cardio Workout #6
20 seconds slow pace, 20 seconds medium pace, 20 seconds fast pace
15-30 minutes
Cardio Workout #7
2 Minutes in Slow pace, 2 Minute in Medium pace, 1 Minute in fast pace
Try to get in 3 – 6 rounds or 15-30 minutes
Cardio Workout #8
1 minute Fast (hard or 100%) – 3 Minutes of rest (lower-level fitness levels can change this to 2 minutes fast pace, and 2 minutes slow pace) 4-8 sets for 16-30 minutes
Cardio Workout #9
Recovery Day
15-40 Minutes in SLOW Pace. This is a day to get the blood flowing and burn some calories. Try to get at least 3 miles in
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Get You In Shape's 7-Day Kick Start
There is SO MUCH health information out there – and half of it contradicts the other half. It’s all so overwhelming that it’s easier just to stick to your current routine, even if you are exhausted and low-energy. Even if you know you *should* be going to the gym, eating less takeout and getting more sleep … knowing what changes to make that will actually make a difference just feels too hard.
So for seven days, we’re going to walk through the best seven health changes you can make … together with an online community of other like-minded professionals who have the same goals as you.
Each day will include a super-short lesson and a mini-challenge. The challenges stack through the week so that the end of the week, you’re feeling brighter, higher-energy, and excited to keep going!
Planning
They say that a goal without a plan is just a wish, and that’s 100% true when it comes to creating healthier habits. On day 1, we’ll dive into the benefits of planning meals ahead of time and provide tons of resources to help you plan for success.
Motivation
Is it true that some people are more motivated than others? Nope. But we’re all motivated by different things. Uncovering your deepest "why" for getting healthier and losing weight will help you stay motivated when all you want is a donut from the break room.
No Added Sugar
You probably limit your kids’ access to sugar and treats - but do you limit your own? On day 5 we’ll dive into the recommended daily allowance of added sugar, plus give you some quick tips on where sugar might be hiding in your diet.
Success
When you’re making healthy changes, it’s easy to focus on how far you have to go, rather than how far you’ve come. On day 7, we’ll talk about the importance of celebrating small wins and where to go from here.
Shopping
How easy is it to go on auto-pilot at the grocery store, grabbing your favorite cookies and bags of Doritos for your kids (that you secretly eat at night while watching Netflix)? On day 2, we’ll shop for success, and prep healthy food for the week.
Exercise
Okay, it’s no surprise to you that part of a healthier lifestyle is exercise. But let’s be real: it can be hard to fit in exercise and it can feel overwhelming if you don’t know what to do. We’ll give you some workout ideas that are super easy to fit into your busy lifestyle.
Sleep
Your body oxidizes the most fat during sleep, so if weight loss is important to you, make sleep a priority! On day 6 we’ll remind you of the myriad benefits of sleep and provide some tips on getting more rest.
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About Transformation Coach Brad Linder
Hey! My name is Brad Linder. I have been a Transformation Coach since 1999 and would like to invite you to our Free 7-Day Kick Start. My passion is helping people become the best versions of themselves.
I’ve been featured as “one of the Top Personal Trainer Companies in Texas” by the Doctor’s TV Show, featured on CNN and I’m also a best selling author.
I have been able to help thousands of clients look, feel and perform better since starting coaching in 1998. Don’t believe me? Head over to our YouTube channel where you can watch over have over 800 video testimonies proving that our programs work. Below is a picture of my wife and I with P-90 X founder Tony Horton.