Π»ΡΡΡΠΈΠΉ ΡΠ΅Π»Π»Π΅Π½Π΄ΠΆ Ρ Π»ΠΎΠΈ ΠΊΠΈΠ½Π³
2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
3 workouts | 35 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP4: Tight Core & Arms Workout
4 workouts | 38 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
2 workouts | 23 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 45 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
3 workouts | 33 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
4 workouts | 47 min (in total)
EP1: Do This Everyday To Lose Weight
EP2: 2 Weeks Abs Workout Challenge
EP3: Lower Body Burn Workout
EP4: Tight Core & Arms Workout
How many videos am I supposed to do each day?
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you’re having trouble doing them, stick to the low impact versions until you get stronger.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
How do I engage my core?
What can I do to get the results I want?
What should I do after I finish the program?
It depends on your goals. Everyone’s physique is different and you may or may not see results you were expecting. I recommend giving yourself one week off entirely after the program as rest is important.
Do not measure your progress based on the weights on your scales! It’s not an accurate representation of your progress as there’s muscle gain, water weight, and other factors to consider. Some of you may be at your optimal weight and there’s only so much difference the scales will show. What I would recommend is taking progress photos, same angle, start of the day, same time, do it once a week. At the end of the program, look at your physical change and also how you FEEL. Feeling stronger, more confident and happier makes a huge difference in your everyday life and those are things people often forget about.
Free Workout Programs
Free Home Workout Programs
Release date: Oct 2021
Type: Full Body, Weight Loss
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: July 2021
2021 2 Weeks Shred Challenge
Type: Full Body, Weight Loss
Equipment: Fitness Mat
Release date: Jun 2021
2021 Get Fit Challenge
Type: Resistance, Full Body
Equipment: Dumbbells, Resistance Bands, Fitness Mat
Release date: Apr 2021
2021 Summer Shred Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Mar 2021
Weight Loss Challenge
Type: Weight Loss, Full Body
Equipment: Fitness Mat
Release date: Feb 2021
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jan 2021
Flat Stomach Challenge
Type: Abs, Full Body, Weight Loss
Equipment: Fitness Mat, Resistance Bands (Optional)
Release date: Nov 2020
2020 MOVE-mber Schedule
Type: Full Body, Weight Loss
Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)
Release date: Oct 2020
2020 Get Peachy Challenge
Type: Booty, Abs, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Aug 2020
2020 2 Weeks Shred Challenge
Type: Abs, Weight Loss, Full Body
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
Release date: Jul 2020
21 Days Get Fit Challenge
Type: Full Body, Resistance
Equipment: Fitness Mat, Dumbbells (Optional), Resistance Bands (Optional)
2021 Get Fit Challenge
Type: Full Body, Resistance
Equipment: Dumbbells, Resistance Bands, Fitness Mat
2 workouts | 25 min (in total)
2 workouts | 30 min (in total)
15 Min Legs & Booty (1st round)
15 Min Legs & Booty (2nd round)
2 workouts | 25 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Min Legs & Booty
3 workouts | 35 min (in total)
15 Min Arms Workout
3 workouts | 40 min (in total)
15 Min Legs & Booty
2 workouts | 30 min (in total)
15 Min Arms Workout
Get Fit Arms Workout
2 workouts | 30 min (in total)
3 workouts | 40 min (in total)
15 Min Legs & Booty
Get Fit Legs Workout
2 workouts | 30 min (in total)
15 Min Arms Workout (1st round)
15 Min Arms Workout (2nd round)
2 workouts | 30 min (in total)
2 workouts | 30 min (in total)
15 Min Legs & Booty
3 workouts | 40 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Full Body with Dumbbells
2 workouts | 30 min (in total)
1 workouts | 23 min (in total)
Hourglass Booty Workout
WhatΠ²Π™s the difference between this challenge and 2020Π²Π™s Get Fit Challenge?
Both of these challenges are resistance based workouts to help increase your muscle-to-fat ratio (which is also dependent on your diet), improve your strength, stamina and even improve mobility and balance! This new challenge is best suited for those who are a little further along in their fitness and training as it includes more advanced movements, and is an ideal follow up challenge for 2020Π²Π™s Get Fit Challenge which may help with increasing muscle mass.
However, you can do any one you prefer, just choose the right weights to challenge you. Make sure that the last few reps are quite challenging but you’re still able to do it in good form. It doesn’t matter what weights other people use, use what suits your current ability. If youΠ²Π™re a beginner, simply take it slow and easy.
Do I need dumbbells for this program?
The program was created with using dumbbells in mind! However, If you donΠ²Π™t have any, thatΠ²Π™s okay too. You could use kettlebells if you have them but please use kettlebells in caution as well as any weights, or you can get extremely creative and use water bottles, resistance bands, rice in socks and even canned food to create some sort of resistance! The whole thing can also be done entirely with body weight, so donΠ²Π™t worry. Again, making it a little more challenging each time will help to build strength and muscle mass with good diet.
What weights should I use/start with?
It really depends on how much weight training youΠ²Π™ve done in past. If youΠ²Π™re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form. It is far better to do the move with no/light weights with correct form, than to do the move incorrectly with weights. Do not feel pressured to use heavier weights because other people are using heavier weights. Make sure you are doing it in good form to avoid injuries.
When should I start increasing my weights?
Once youΠ²Π™re able to do the moves with perfect form with the weights youΠ²Π™re currently using, and you are finding it very easy to complete, then start increasing your weights by 0.5-2kg (1-4lbs) until you feel challenged and find yourself struggling with the last few reps. DonΠ²Π™t increase it by too much too soon or you may end up injuring yourself. Listen to your body, and if you need to decrease your weights half way through thatΠ²Π™s totally fine too!
How many reps should I aim for?
This is all dependent on your experience and how heavy the weights you are using are. As many might be just starting out, 10-15 is a nice range to get to know the movement and full range of motion so that you are engaging the right muscles. These are just estimates so donΠ²Π™t fret if you end up doing more or less. This workout program is a follow along so donΠ²Π™t over worry about reps and you also donΠ²Π™t need to match my reps. Just make sure that youΠ²Π™re challenging yourself, but also understand that itΠ²Π™s going to look different for everybody!
Can I do some cardio while on this program, or should I stick to weights?
Am I going to put on heaps of muscle doing this program?
For the most part, no. It is a long process to build muscle. This program specifically uses lighter weights, and is not likely to result in that. Depending on the person, it takes A LOT of energy, time and progressive overload to grow their muscles. That being said, if you do want to put on more muscle, the program can definitely help out as well. There are many ways to do that just by adjusting the amount of weight you are using to increase the difficulty.
Is this challenge good for fat loss?
This challenge can also help you achieve fat loss if that is your goal. Energy balance and diet plays an important role in losing fat or gaining fat. Also, as you gain more muscle, your body burns more energy at rest. So, by training with resistance and constantly increasing the difficulty or intensity of the weights, there is large potential for fat loss. But it is also okay to do if you simply want to keep a balanced lifestyle with exercise.