SEPTEMBER INTENSE CHALLENGE

 

Target: get back into your routine & tone your body while building healthy muscles!

Duration: 30 days

Workouts:  minimum 30 mins - ideally 45 mins - full length of the workout would be aaaahhhmazing!

Commitment: 5 days per week

 

Warmups and stretchings are optional, but I strongly recommend that you always do them to prevent injuries and help your body recover & warm up!

Day 1 - HIIT & ABS

 

HIIT intermediate to advanced workout

Abs in 7 minutes workout

 

 

Day 2 - Tone Your Arms 


 

plank challenge











 


 

Day 3 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

shoulder flexibility

 

Day 4 - Legs & Cardio 


 

HIIT intermediate to advanced workout

 

Day 5 - High Intensity Interval & Upper Body

 

 

plank challenge

 

Day 6 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

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 shoulder flexibility

 

 

 

 

 

 

 

 

 

 

Day 7 - Tone Your Legs

 

 

Day 8 - Toning Upper Body & Abs

 

Abs in 7 minutes workout

 

Day 9 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

 

Day 10 - Cardio HIIT & Core

 




HIIT intermediate to advanced workout

plank challenge

 

Day 11 - Slim Legs 

 


 

Day 12 - Toned Arms & Core 

 shoulder flexibility

 

 

 

 

 

 

 

 

 

 

Day 13 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

 

 

Day 14 - Full Body Toning

 


Abs in 7 minutes workout

 

Day 15 - Legs & Cardio 

 

 

Day 16 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

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Day 17 - Upper Body Toning 

 

plank challenge

shoulder flexibility 

 

 

 

 

 

 

 

 

 

Day 18 - Core & Abs 

 

HIIT intermediate to advanced workout

 



 

Day 19 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

 

 

Day 20 - Lower Body & Abs

plank challenge

 

Day 21 - Tone Arms & Abs 

 

plank challenge

 shoulder flexibility

 

 

 

 

 

 

 

 

 

 

 

Day 22 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 



Day 23 - High Intensity Cardio 

HIIT intermediate to advanced workout

HIIT intermediate to advanced workout

 

 

Day 24  - Slim Legs & Cardio 

 

 

Day 25 - Tone Your Upper Body

 

plank challenge

shoulder flexibility


Day 26 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)

 

 

Day 27 - Legs & Core

 

Day 28 - Upper Body & ABS


 

Day 29 - Active Rest Day - Try one of these or practice your favorite activity today ( dancing, running, hiking, etc…)


Day 30 - Fire HIIT 

 

HIIT intermediate to advanced workout

 

plank challenge