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2 week challenge

Requirements

Requirements

Requirements

  1. before & after pics
  2. healthy eating habits
  3. winners mentality 

ready, set, go!

DAY 1

Requirements

Requirements

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Day1 

50 crunches

45 flutter kicks(each leg)

40 russian twist(each side)

35 squat jumps

30 squats 

25 lunges(each leg)

20 push ups

1 min plank

15 push ups

45 second plank

10 push ups

30 second plank 

5 burpees

DAY 2

Requirements

DAY 2

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Day2

50 bicycle kick(each leg)

45 scissor kicks(each leg)

40 high knees(each leg)

35 calf raises(each leg)

30 second squat hold

25 high knees

20 tricep dips

30 second side plank (right side)

15 tricep dips

30 second side plank (left side)

10 push ups

30 second plank 

5 burpees

DAY 3

DAY 3

DAY 2

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Day3
5min jog (neighborhood, trail, etc...)

speed walk back

DAY 4

DAY 3

DAY 4

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Day 4

-Set 1=5min jog(outside or in-place), plank 30sec-transition-push up plank 30sec-transition-side plank 30sec each side=(PLANK SERIES), Mountain climbers x20(each side)


-Set 2=4min jog(outside or in-place), (PLANK SERIES). Mountain climbers x20. Leg lift x10. sit up-to-squat x10(floor, couch, or chair)


-Set 3=3min jog(outside or in-place), Mountain climbers x30(each side). Leg lift x20. sit up-to-squat x10(floor, couch, or chair)

DAY 5

DAY 3

DAY 4

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Day 5

8 min jog (neighborhood, trail, etc...)

speed walk back

DAY 6

DAY 6

DAY 6

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Day 6

• Forearm plank 1min 

(Walk feet up a few inches)

• 15hip raises with 3 second hold at top

• reverse plank 1min

• leg lifts x10


• Basic squats

(Shoulder width apart, hands out in front of you) x10

• pulsed squats x20

• Wall sit 1min


• Sumo squats

(Wide feet, hands out in front of you)

• pulsed sumos x20

• chair sit 1min

(Repeat x3)



DAY 7

DAY 6

DAY 6

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Day 7

10 min jog (neighborhood, trail, etc...)

speed walk back

Week 2

DAY 8

DAY 10

DAY 8

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Day8

50 crunches (legs up, alternating toe touch)

45 flutter kicks(each leg, elevated shoulders)

40 russian twist(each side, add weight)

add weight for next 3 exercises

35 squat jumps

30 squats 

25 lunges(each leg)

20 push ups

1 min plank

15 push ups

45 second plank

10 push ups

30 second plank 

5 burpees w/2 jumps each rep

DAY 9

DAY 10

DAY 8

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Day9

50 bicycle kick(each leg, rotating shoulders)

45 scissor kicks(each leg, elevated shoulders)

40 high knees(each leg)

35 calf raises(each leg)

30 second squat hold

25 high knees

20 tricep dips

60 second side plank (right side)

15 tricep dips

60 second side plank (left side)

10 push ups

30 second plank 

5 burpees w/2 push ups each rep

DAY 10

DAY 10

DAY 10

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TRACK AND FIELD

2 Lap jog

200 bleacher steps(total)

bear crawl 50 yards

walking lunge 50 yards

DAY 11

DAY 11

DAY 10

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Day11

200 crunches

50 leg lift/toe touch(crunch) when feet are up, each rep

1 min side plank each side

DAY 12

DAY 11

DAY 12

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DAY 12

-push up

x10

• Plank into Push up

x10

• Dips

x10

(Repeat x3, 10rep, 8rep, 6rep)


• Plank 1 min 

• Mountain climbers x20

• Forearm plank 1min 

(Walk feet up a few inches)

-20 hip raises 3 second hold at top

• reverse plank 1min

• leg lifts

x30 


• Basic squats

(Shoulder width apart, hands out in front of you) x10

• pulsed squats x20

• Wall sit 1min


• Sumo squats

(Wide feet, hands out in front of you)

• pulsed sumos x20

• chair sit 1min

(Repeat x3)



DAY 13

DAY 11

DAY 12

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30 Push ups

30 Squats

20 push ups

20 Squats

10 Push ups

10 Squats


LAST DAY

LAST DAY

LAST DAY

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TRACK AND FIELD

4 Lap jog

250 bleacher steps

Walking lunges 50 yards

Bear crawl 50 yards

Liners(wind sprint) 50 yards-10 yard increments 

Squat/Broad jump 50 yards


CHALLENGE COMPLETE!

Like this challenge?

Donate to The Weight Room team that created it!

Your support and contributions will enable us to meet our goals and continue to improve as a small business during this time of uncertainty. Your generous donation will fund our mission. 

Pay with PayPal or a debit/credit card