DAY 1: Full-body strength training workout

Goblet squats (3 sets of 12 to 15 reps)

  • Lift the kettlebell and hold it against your chest
  • Stand with your toes pointed slightly outwards, feet shoulder-width apart
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep


Single-arm overhead dumbbell presses (3 sets of 12 to 15 reps)

  • Stand with your feet shoulder-width apart and knees slightly bent
  • Hold a dumbbell just outside of your shoulder joint, with your arm bent and palm facing inward
  • Contract your core and exhale as you press the weight overhead until your arm is completely straight and your bicep is pressed against your ear
  • Briefly pause at the top of this movement, then inhale as you slowly lower the weight back down to the starting position for one rep


Dumbbell reverse lunges (3 sets of 12 to 15 reps)

  • Begin standing upright holding two dumbbells at your sides
  • While keeping your torso upright and balanced, step your right leg backward and lower your body into a lunge position
  • Pause briefly before pushing through your heel on your front leg to move upward into the starting position for one rep
  • Repeat on the opposite side


Barbell bench presses (3 sets of 12 to 15 reps)

  • Begin lying flat on your back on a bench
  • Grip a barbell with your hands a little wider than shoulder-width apart, so when you’re at the bottom of the movement, your hands are directly above your elbows (this allows for maximum force generation)
  • Bring the bar slowly down to your chest as you breathe in
  • Once you’re an inch or so above your chest, breathe out and push the bar upward for one rep


Bent over rows with a barbell (3 sets of 12 to 15 reps)

  • Begin with your feet hip-distance apart gripping the barbell with a pronated (overhand) grip slightly wider than your hips
  • Hinge forward at the hips, keeping your back straight and your head and neck in a neutral position (the barbell should hang directly in front of you with straight arms)
  • Begin the row by bringing the elbows back and activating the rhomboids to move the barbell towards your body
  • At the top of the movement, squeeze the upper back before slowly lowering the weight back down to the starting position for one rep


Reverse grip bicep curls (3 sets of 12 to 15 reps)

  • Begin standing while holding a barbell or an easy bar with your hands shoulder-width apart, palms facing down in a pronated grip and your elbows close to the torso
  • Keep the upper arms stationary as you curl the weight upward
  • Continue the movement until your biceps are fully contracted and the bar is at shoulder level
  • Pause briefly at the top of this movement before releasing the weight back down to the starting position for one rep


Supermans (3 sets of 12 to 15 reps)

  • Begin laying facedown with your arms extended in front of your body and your legs extended behind you
  • In one movement, engage your glutes and lower back to raise your arms, legs and chest off the floor
  • Hold for a predetermined amount of time before slowly returning your limbs to the starting position for one rep


DAY 2: Try an RPM™ at your local GoodLife Fitness

DAY 3: Complete the same full-body strength training workout you did on Day 1


DAY 4: Total-body cardio and toning HIIT workout

For each exercise, complete as many reps as possible in 30 seconds, then rest for 10 seconds.

After you’ve completed the first exercise, move on to the second until you’ve run through all four exercises. Once you’ve moved through the entire circuit, rest for one minute before repeating the circuit again for a total of four times.

Squat jumps

  • Start by standing with your feet wider than hip-width apart and your toes pointed outward slightly
  • Engage your core and keep your chest upright as you bend your knees and sit your hips backward
  • Extend your arms straight in front of your chest at shoulder height and press through your heels to jump as high as you can as you swing your arms behind you
  • Land softly and immediately lower yourself back into a squat position for one rep


Runner’s lunge mountain climbers

  • Start in a runner’s lunge position with your left leg extended behind your body and your right foot under your right shoulder
  • Your fingertips should be touching the floor on either side of your foot
  • Jump off of your right foot, quickly switching the position of your feet, so that your left leg is in front and your right leg is extended behind your body for one rep


High knees

  • While keeping your core tight and your chest tall, swing your right knee upward until it meets your right hand for one rep
  • Alternate arms and legs throughout this exercise


Body saws

  • Begin face down on the floor, resting your body weight on your forearms and knees
  • Push off the floor, raising off your knees and onto your toes and forearms
  • Engage your core and keep your back flat as you use your elbows to pull your body forward then backward in a seesaw motion



DAY 5: Complete the same full-body strength training workout you did on Day 1

To see the complete challenge, click HERE.