Music makes exercise more enjoyableListen to songs with 120-140bpm to get the most benefitsMusic can increase your endurance levels by 15%It's a great distraction when things get toughYour mood is guaranteed to be lifted and you’ll feel motivated

Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can seehow you have improved.

FitnessTest

Push Ups in 60 seconds Squats in 60 seconds Plank - maximumduration

Burpees in 60 seconds

Day 13

Warm Up

Shoulder Circles

Starting PositionStand with your feet parallel and hip width apart. Hold your armsout to the sides at shoulder height, palms facing down.

ExecutionStart by making small circular motions with both arms. Perform 20circles forward and then 20 circles backward. Breathe in and outas you perform the motion.

BenefitsShoulder and arm warm up.

Side Step Butt Kicks

Starting PositionStand with feet flat on the floor in a wide stance. Cross your armsin front of you with palms facing downward and engage your core.

ExecutionBend your knees and lower your body down a little further, thenpush up onto your left foot, extending the left knee and kickingback with your right foot to touch your butt. Lower your leg downand return to starting position. Repeat exercise on opposite leg.For higher intensity, increase speed of kicks and transitions.

BenefitsCardiovascular exercise and leg strengthening.

Slow Jog

Starting PositionStand tall with feet together and arms by your sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed and lift your heels behind you, keeping your headup. Keep your hands at waist height by your sides, bend theelbows and maintain a straight posture while landing gently oneach foot. Breathe in and out as you perform the exercise.

BenefitsCardiovascular exercise and leg strengthening.

Body Twists

Starting PositionStand tall with your feet spread wider than hip width apart. Holdyour arms by your side and clench your fists.

ExecutionExtend your arms and move them toward your left hip as you liftyour left leg and move your left knee toward your right hip toperform a torso twist. Keep your core engaged and lower your legback to the starting position. Exhale as you lift your knee and twistyour upper body. Perform the exercise on the opposite side.

BenefitsUpper and lower body warm up.

Day 8Round 1 Round 2 Round 3

Overhead Ball Throws

Shoulder Abduction withKnee Raise

Marching Dumbbell ShoulderCircles

Lying Tricep Extension

Overhead Ball Throws

Starting PositionStand with your feet shoulder width apart and hold the ball at chestheight with palms facing inward.

ExecutionBend your knees and push off through the heels as you throw theball in the air directly above your chest and shoulders. Keep aslight bend in your elbows at the top. Catch the ball and bendthrough your knees, keeping your torso in alignment. Breathesteadily through the movement and repeat the exercise.

BenefitsShoulder strength and flexibility

Shoulder Abduction with Knee Raise

Alternative Exercise – Special Considerations(DB Shoulder Press)

Starting PositionStand with your feet shoulder width apart and your knees slightlybent. Holding a dumbbell in each hand with palms facing outwards,lift your arms out to the sides at shoulder height. This is yourstarting position.

ExecutionExhale and lift your arms above your head, extending your armsto almost touch dumbbells together overhead. Keep a slight bendin the elbows. Simultaneously lift your right leg into a knee raiseposition then slowly lower your arms and right leg to the startingposition. Repeat exercise alternating legs.

BenefitsStrengthens shoulders and arms.

Marching Dumbbell Shoulder Circles

Starting PositionHolding dumbbells, begin by standing straight with feet shoulderwidth apart and arms by your side. Lift your arms out to the sidesat shoulder height.

ExecutionBegin by making small circular motions forward with both arms oneither side while you begin lifting your feet into a gentle march.Breathe in and out throughout the movement and continue thismotion for 30 seconds. Repeat exercise in the reverse direction.Release arms to the sides of the body.

BenefitsShoulder strength and flexibility

Lying Tricep Extension

Starting PositionLie flat on your back on the floor with arms by your sides, holdinga dumbbell in each hand. Bend your knees and place your feet flaton the floor, shoulder width apart and a few inches away fromyour torso. Pull your belly button to your spine and extend yourarms directly in front of you at chest height.

ExecutionBend your elbows and move the dumbbells overhead, creating aright angle at the elbow. Keep your shoulders relaxed and armmuscles tight. Pull your belly button toward your spine and slowlyextend the elbows as you lift the dumbbells and straighten yourarms. Repeat the exercise.

BenefitsStrengthens triceps

Day 9Round 1 Round 2 Round 3

Jump Touchdowns

Pendulum

Pitter Patter

Knee Raises

Jump TouchdownsAlternative Exercise – Special Conditions (Low ImpactTouchdowns)

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift both your arms above your head, then inhale and squat downto touch your hands on the ground. Ensure you sit back on yourheels and keep your chest and chin open. Exhale as you push upthrough your heels and jump off the floor, lifting your arms in theair. Land with a slow and controlled motion as you sink down intoyour next squat repeating the exercise.

BenefitsStrengthens lower and upper legs, glutes, calves, core, shouldersand arms.

PendulumAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionStand in a neutral position, hips shoulder width apart with yourarms close to your body at your sides.

ExecutionSwing your left leg out to the side while moving your arms to theleft side of your body. Transfer your weight from the left side tothe right and simultaneously move your arms over to the rightside. For higher intensity, lift your legs a little higher whileincreasing speed.

BenefitsCardiovascular exercise and full body strengthening.

Pitter Patter

Starting PositionLie flat on your back with palms facing downward and fingersfacing forward. Bend your knees and lift your legs toward yourchest, keeping your lower back firmly planted on the floor. Engageyour core muscles.

ExecutionExhale and extend your left knee while bending your right knee tocreate a kicking motion. Breathe continuously throughout theexercise.

BenefitsStrengthens core and legs.

Knee RaisesAlternative Exercise – Special Condition – (Pitter Patter)

Starting PositionBegin standing in a neutral position with core engaged. Bend yourelbows and raise your hands to chest height, meeting the fingers.Transition your body weight onto the balls of your feet, with yourheels still on the floor.

ExecutionRaise your right knee to waist level, then quickly push off and liftyour left knee to waist level as you place your right foot back onthe floor. Continue alternating legs as you increase your speedand heart rate. Your bodyweight should remain on the balls ofyour feet throughout the exercise, landing the feet down softly.Breathe in and out as you perform this exercise.

BenefitsStrengthens upper and lower legs, shoulders and upper arms.

Day 10

Bike RidingGetting the bikes out of the garage is a great way for the wholefamily to get moving and enjoy some fresh air. The average 75kgperson cycling for 30 minutes will burn 281 calories.

Bush WalkingGoing bush and taking in some nature is good for the body andsoul. Spending just one hour walking in the bush will have youburning over 400 Calories.

SwimmingA visit to the pool is always great fun for the whole family. Simplysplashing around, treading water and general swimming will haveyou burning over 250 calories in an hour.

Walking the DogWalking the dog offers some great resistance and cardio exercise– take your pup out for a long bracing walk and you can burn offup to 200 calories an hour.

Day 11Round 1 Round 2 Round 3

Bridge with Ball

Lower Back Extension

Bird Dog

Oblique Twists with Ball

Bridge with Ball

Starting PositionPlace a ball in between your knees and lie flat on your back on thefloor. Bend your knees and place your feet flat on the floor,shoulder width apart and a few inches away from your torso.Engage your glutes and core.

ExecutionExhale and lift your hips off the floor, keeping your back straight.Squeeze the ball with your knees and hold for one breath, thenslowly roll down through each vertebrae as you return to thestarting position. Repeat exercise.

BenefitsStrengthens glutes, upper legs and core.

Lower Back Extension

Starting PositionLie on the floor on your back with arms bent and legs lengthenedon the floor. Rest your hands under your nose or forehead andgently push your hips forward to the floor to lengthen your spine.

ExecutionExhale as you lift your upper body away from the floor, keepingyour head, neck and shoulders in alignment as you squeezegently through your shoulder blades. Ensure your feet remain onthe floor and inhale as you lower your body back down to thestarting position. Repeat the exercise.

BenefitsStrengthens back and core.

Bird Dog

Starting PositionKneel on a mat on all fours with your knees hip width apart andfingers facing forward. Ensure your back is flat and belly buttonpulled in toward your spine.

ExecutionKeeping a neutral spine, exhale as you simultaneously lift andextend your left leg and right arm up, until they are parallel to thefloor. Keep your hips facing down, back straight and coreengaged through the movement. Inhale as you slowly return yourarm and leg to the starting position. Repeat exercise with oppositearm and leg.

BenefitsStrengthens core muscles, glutes and legs.

Oblique Twists with BallAlternative Exercise – Special Condition (Cross Fly Side Step)

Starting PositionStand tall with your feet spread wider than hip width apart. Hold aball close to your body in front of you with palms facing inward.

ExecutionExhale and pull the ball in toward your right hip as you keep yourhips straight and forward and engage your core. Rotate yourupper body and pull the ball in toward your left hip. Continuealternating sides.

BenefitsStrengthens core muscles (transverse abdominus and obliques).

Day 12Round 1 Round 2 Round 3

Bent Knee Push Ups

Marching Dumbbell ShoulderCircles

Overhead Jacks

Lying Tricep Extension

Bent Knee Push Ups

Starting PositionStart by lying flat on the floor on your stomach. Lift both feet off thefloor and bring your heels toward you to form a 90 degree angle atthe knee. Bend your elbows and place your hands down onto thefloor at shoulder height beside you.

ExecutionExhale and push your upper body away from the floor byextending arms straight, keeping a slight bend in the elbows at thetop. Tighten your core area and keep your neck, back and hips inalignment. Inhale, bend your elbows slowly and lower your bodytoward the floor. Keep your elbows as close to your body aspossible. Hold for one breath with your chest approximately 3inches off the floor. Repeat.

BenefitsIncreased chest, tricep and core strength

Marching Dumbbell Shoulder Circles

Starting PositionHolding dumbbells, begin by standing straight with feet shoulderwidth apart and arms by your side. Lift your arms out to the sidesat shoulder height.

ExecutionBegin by making small circular motions forward with both arms oneither side while you begin lifting your feet into a gentle march.Breathe in and out throughout the movement and continue thismotion for 30 seconds. Repeat exercise in the reverse direction.Release arms to the sides of the body.

BenefitsShoulder strength and flexibility

Overhead JacksAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionBegin by standing tall with your feet together and your arms atshoulder height on either side of your body. Engage your coremuscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump, tobring your feet back together and return arms to starting position

BenefitsFull body workout, improves cardiovascular health

Lying Tricep Extension

Starting PositionLie flat on your back on the floor with arms by your sides, holdinga dumbbell in each hand. Bend your knees and place your feet flaton the floor, shoulder width apart and a few inches away fromyour torso. Pull your belly button to your spine and extend yourarms directly in front of you at chest height.

ExecutionBend your elbows and move the dumbbells overhead, creating aright angle at the elbow. Keep your shoulders relaxed and armmuscles tight. Pull your belly button toward your spine and slowlyextend the elbows as you lift the dumbbells and straighten yourarms. Repeat the exercise.

BenefitsStrengthens triceps

Day 13Round 1 Round 2 Round 3

Jump Touchdowns

Pendulum

Overhead Jacks

On the Spot Sprint

Jump TouchdownsAlternative Exercise – Special Conditions (Low ImpactTouchdowns)

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift both your arms above your head, then inhale and squat downto touch your hands on the ground. Ensure you sit back on yourheels and keep your chest and chin open. Exhale as you push upthrough your heels and jump off the floor, lifting your arms in theair. Land with a slow and controlled motion as you sink down intoyour next squat repeating the exercise.

BenefitsStrengthens lower and upper legs, glutes, calves, core, shouldersand arms.

PendulumAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionStand in a neutral position, hips shoulder width apart with yourarms close to your body at your sides.

ExecutionSwing your left leg out to the side while moving your arms to theleft side of your body. Transfer your weight from the left side tothe right and simultaneously move your arms over to the rightside. For higher intensity, lift your legs a little higher whileincreasing speed.

BenefitsCardiovascular exercise and full body strengthening.

Overhead JacksAlternative Exercise – Special Conditions (Quick Steps)

Starting PositionBegin by standing tall with your feet together and your arms atshoulder height on either side of your body. Engage your coremuscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump, tobring your feet back together and return arms to starting position

BenefitsFull body workout, improves cardiovascular health

On the Spot SprintAlternative Exercise – Special Conditions – (Slow Jog)

Starting PositionStand tall with feet flat on the floor with feet together and arms byyour sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed into a fast sprint, lifting your heels and toes fromthe floor during each step. Keep your hands at waist height, bendthe elbows and use your arms to build up momentum in yoursprint. Keep your torso in alignment as you land gently on eachfoot. The majority of your bodyweight will be on the balls of yourfeet. Breathe in and out as you perform the exercise.

BenefitsCardiovascular exercise and leg strengthening.

Day 14

Walking the DogWalking the dog offers some great resistance and cardio exercise– take your pup out for a long bracing walk and you can burn offup to 200 calories an hour.

SwimmingA visit to the pool is always great fun for the whole family. Simplysplashing around, treading water and general swimming will haveyou burning over 250 calories in an hour.

GardeningJust 30 minutes of gardening can burn off 315 calories, and you’llbe working your arms, thighs, calves and shoulders – and if youdo it for over 20 minutes, you get your heart rate up and boostyour cardiovascular system.

Bush WalkingGoing bush and taking in some nature is good for the body andsoul. Spending just one hour walking in the bush will have youburning over 400 Calories.

Cool Down

Bicep Stretch

Starting PositionStand tall with your feet close together and arms by your sides.

ExecutionInterlock your hands behind you and then rotate them so palmsare facing out. Raise your arms up, push back and hold for 15seconds.

BenefitsBicep stretch

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly.

ExecutionSlowly sit back on your heels and bend your chest forward towardthe floor. Bring your arms above your head and place your handsflat on the floor in front of you. Gently rest your forehead on themat. Hold this position for 30 seconds.

BenefitsLower back and shoulder stretch.

Lying Quadriceps Stretch

Starting PositionLie on your right side with your legs out straight. Support headwith right arm and relax the head and neck.

ExecutionBend your left knee and hold your left foot with your left hand,pulling your heel toward your glutes. Gently push your hipsforward to increase the stretch and bend the right knee a little ifyou require more balance. Breathe in and out as you hold thestretch for 20 seconds.

BenefitsIncreased flexibilty in quadriceps.

Shoulder Stretch

Starting PositionStand tall with your feet close together and arms by your sides.

ExecutionBring your right arm across your chest and hold with your leftarm, above the elbow. Pull your belly button to your spine andstand tall with your head up. Hold the stretch for 15 seconds andrelease.

BenefitsDecreased tightness in shoulders

Side Stretch

Starting PositionStand tall with your feet wider than hip width apart and arms byyour sides.

ExecutionBend the left knee and bend your upper body slowly to to the leftside, taking your right arm up overhead and your left arm strongby your side or resting on your leg. Exhale as you bend to theside. Ensure your upper body moves straight to the side and yourefrain from leaning forward or backwards. Inhale and gentlyreturn your body to the starting position.

BenefitsUpper, lower and middle back.

Tricep Stretch

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift your right hand over your shoulder and place your hand onyour upper back, elbow pointing up toward the ceiling. Use yourright hand to gently rest on the elbow and push it downward. Holdthe stretch for 15 seconds and alternate arms.

BenefitsTricep stretch.

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