Hey there! Are you looking to get in the best shape of your life? Well, you’re in luck because we have a 90-day challenge that will help you increase your stamina and endurance while getting fit. This challenge consists of three parts, with each part completed twice a week for four weeks. The workout is only 30 minutes long and requires no equipment. It includes warm-up activities, lunges, jumping jacks, push-ups, and various combinations. Plus, there’s an accompanying Facebook group for motivation and support. By the end of these 90 days, you’ll be in unbelievable shape and ready to take on any challenge that comes your way!
Part 1: Weeks 1-4
Day 1: Warm-up activities
To start off the 90-day challenge, the first day is dedicated to warm-up activities. These activities are crucial to prepare your body for the intense workouts to come. Warm-up activities help increase your heart rate, loosen up your muscles, and improve your flexibility. Some examples of warm-up activities include stretching, light cardio exercises, breathing exercises, and joint rotations.
Day 2: Lunges
On day two of the challenge, lunges take center stage. Lunges are a fantastic exercise for strengthening and toning your lower body. There are various types of lunges you can do to target different muscle groups. Some examples of lunges include forward lunges, reverse lunges, walking lunges, and side lunges. By incorporating lunges into your workout routine, you can improve your balance, increase muscle strength, and enhance your overall fitness level.
Day 3: Jumping jacks
Day three of the challenge introduces jumping jacks, a classic exercise that gets your heart pumping and works multiple muscle groups. Jumping jacks are great for cardiovascular health, as they elevate your heart rate and improve your endurance. Additionally, they help develop coordination and agility. Start with basic jumping jacks and, as you progress, you can try modified variations to challenge yourself further.
Day 4: Push-ups
On day four, it’s time to focus on upper body strength with push-ups. Push-ups are a compound exercise that targets multiple muscles, including your chest, shoulders, triceps, and core. They can be done in various positions, such as standard push-ups, modified push-ups, incline push-ups, and decline push-ups. Start with the variation that suits your fitness level and gradually work your way up to more challenging variations.
Day 5: Block movements
Day five introduces block movements, which are commonly used in martial arts and self-defense. Block movements help improve your reflexes and coordination while engaging your core and upper body muscles. High blocks, low blocks, and combination blocks are a few examples of block movements you can incorporate into your workout. Practice each block movement with proper form and technique to reap the full benefits.
Day 6: Hops
Hops are a dynamic exercise that adds an element of plyometric training to your workout routine. They involve explosive movements, which help increase power, speed, and agility. Forward hops, side hops, and vertical jumps are variations of hops you can incorporate into your training. Hops are a challenging exercise that strengthens your lower body, enhances your athletic performance, and improves your overall fitness level.
Day 7: Kick-outs
Day seven introduces kick-outs, an exercise that targets your core, lower body, and cardiovascular system. Kick-outs involve kicking your legs out to the side while engaging your abdominal muscles. This exercise helps improve your balance, flexibility, and coordination. Kick-outs can be done at different intensity levels, depending on your fitness level. Start with a comfortable pace and gradually increase the speed and intensity as you progress.
Day 8: Knee jumps
On day eight, knee jumps become the focus of the workout. Knee jumps are a high-intensity exercise that engages your lower body muscles, specifically your quadriceps and glutes. This exercise involves jumping up while bringing your knees up towards your chest. Knee jumps help improve your explosive power, cardiovascular endurance, and lower body strength. Incorporate proper form and control to maximize the benefits of this exercise.
Day 9: Squats
Day nine of the challenge incorporates squats, a fundamental exercise for strengthening your lower body and core. Squats target your glutes, quadriceps, hamstrings, and calves. They also engage your core muscles, promoting stability and balance. Squats can be performed with body weight or with added resistance, such as dumbbells or a barbell. Start with proper form and gradually increase the intensity by adding weight or trying different squat variations.
Day 10: Various combinations
To conclude the first part of the 90-day challenge, day ten introduces various combinations of the exercises you’ve learned so far. This day allows you to combine movements to create a more dynamic and challenging workout. By incorporating combinations, you can work multiple muscle groups, increase your cardiovascular endurance, and enhance your overall fitness level. Get creative and experiment with different combinations to keep your workouts fresh and exciting.
Part 2: Weeks 5-8
Day 1: Warm-up activities
Just like in the first four weeks, week five begins with warm-up activities to prepare your body for the upcoming workouts. Warm-up activities are essential for preventing injuries, increasing blood flow to the muscles, and improving your overall performance. Stick to the same warm-up routine from the first four weeks or try out new exercises to switch things up.
Day 2: Lunges
On day two of week five, lunges make a comeback. By now, you should be familiar with different lunge variations and can challenge yourself by adding weights or increasing your range of motion. Lunges are a versatile exercise that can be modified to suit your fitness level. Remember to maintain proper form and alignment throughout the exercise to maximize its benefits.
Day 3: Jumping jacks
Jumping jacks return on day three of week five to continue improving your cardiovascular health and endurance. As you progress in the challenge, aim to increase the number of repetitions or try more advanced variations, such as jumping jacks with added resistance or modifications that target specific muscle groups.
Day 4: Push-ups
Push-ups remain a staple exercise on day four of week five. Continue to challenge yourself by increasing the number of repetitions, trying different push-up variations, or incorporating equipment such as resistance bands or stability balls. Push-ups are a fundamental exercise for upper body strength, and perfecting your form will lead to greater benefits.
Day 5: Block movements
Block movements are back on day five of week five. Use this opportunity to improve your technique and precision. Practice high blocks, low blocks, and combination blocks with control and focus. As you become more comfortable with the movements, challenge yourself by incorporating faster transitions or adding other exercises to create a full-body workout.
Day 6: Hops
Day six of week five reintroduces hops, a challenging exercise that improves explosiveness and power. Focus on performing hops with proper form and control, paying attention to your landing to reduce impact on your joints. Increase the intensity by jumping higher or incorporating variations like tuck jumps or lateral hops.
Day 7: Kick-outs
Kick-outs return on day seven of week five to engage your core and lower body. Challenge yourself by performing kick-outs at a faster pace or incorporating intervals of high-intensity and low-intensity kick-outs. Remember to engage your abs and maintain proper form throughout the exercise to maximize its effectiveness.
Day 8: Knee jumps
On day eight of week five, knee jumps come back into play. By now, knee jumps should feel more comfortable, so focus on increasing your speed and explosiveness. Push yourself to jump higher and bring your knees closer to your chest with each repetition. Knee jumps are a great way to improve your overall athleticism and lower body strength.
Day 9: Squats
Squats make a return on day nine of week five, allowing you to further strengthen your lower body and core. As you progress, consider adding weight or exploring new squat variations, such as goblet squats or Bulgarian split squats. Squats are a versatile exercise that can be modified to target different muscle groups and increase the intensity of your workouts.
Day 10: Various combinations
To wrap up week five, day ten challenges you to put together various combinations of the exercises you’ve learned so far. This day promotes creativity, allowing you to design your own workout routine using the exercises that work best for you. Experiment with different combinations and challenge yourself to push beyond your comfort zone.
Part 3: Weeks 9-12
Day 1: Warm-up activities
As you enter the final phase of the 90-day challenge, week nine begins with warm-up activities. Stick to your preferred warm-up routine or explore new exercises to keep things fresh and exciting. Warm-up activities are crucial for preparing your body for the upcoming workouts, reducing the risk of injury, and maximizing your performance.
Day 2: Lunges
Lunges return on day two of week nine to continue strengthening your lower body. By now, you should be comfortable with lunges and can focus on increasing the intensity or exploring more challenging variations. Consider adding weights or trying balance lunges to further engage your muscles and improve your stability.
Day 3: Jumping jacks
Day three of week nine maintains the focus on jumping jacks to boost your cardiovascular health and endurance. Aim to increase the speed and intensity of your jumping jacks, challenging yourself to elevate your heart rate and work up a good sweat. Don’t forget to maintain proper form and land softly to protect your joints.
Day 4: Push-ups
On day four of week nine, push-ups continue to be a key exercise for upper body strength. By this point in the challenge, you should feel more comfortable with push-ups and can focus on perfecting your form and technique. Consider trying more advanced variations, such as plyometric push-ups or diamond push-ups, to further challenge yourself.
Day 5: Block movements
Block movements return on day five of week nine to improve your reflexes, coordination, and upper body strength. Gradually increase the speed and intensity of your block movements, taking care to maintain proper form throughout. Use this opportunity to focus on precision and accuracy.
Day 6: Hops
Hops come back on day six of week nine to help you develop explosive power and athleticism. At this point, aim to jump higher and increase the intensity of your hops. Challenge yourself by incorporating more complex variations, such as single-leg hops or lateral hops. Remember to land softly and maintain proper form to prevent injuries.
Day 7: Kick-outs
Day seven of week nine reintroduces kick-outs, an exercise that targets your core and lower body. Really focus on engaging your abdominals and performing kick-outs with proper form and control. As you progress, challenge yourself by increasing the speed and amplitude of the kicks.
Day 8: Knee jumps
Knee jumps return on day eight of week nine, requiring explosive power and strength from your lower body. Push yourself to jump higher and bring your knees closer to your chest with each repetition. Knee jumps are a high-intensity exercise that helps improve your overall athleticism, lower body strength, and explosiveness.
Day 9: Squats
Squats make a comeback on day nine of week nine, allowing you to continue strengthening your lower body and core. By now, you should be familiar with different squat variations and can focus on perfecting your form and increasing the resistance. Consider using weights or exploring more challenging variations, like pistol squats or jump squats.
Day 10: Various combinations
To conclude the 90-day challenge, day ten challenges you to put together various combinations of the exercises you have learned throughout the program. This day allows you to design your own workout routine using the exercises that you enjoy and find most effective. Get creative, challenge yourself, and celebrate how far you’ve come in your fitness journey.
Exercise 1: Warm-up activities
Warm-up activities are an essential part of any workout routine as they prepare your body for physical activity. They increase blood flow to your muscles, raise your heart rate, and enhance your flexibility. Some common warm-up activities include stretching, light cardio exercises (such as jogging or jumping jacks), breathing exercises, and joint rotations. It is important to spend at least 5-10 minutes warming up before starting your main workout to prevent injuries and improve performance.
Exercise 2: Lunges
Lunges are a dynamic exercise that targets various muscle groups, including your glutes, quadriceps, hamstrings, and calves. They also engage your core muscles, helping improve stability and balance. There are different types of lunges you can incorporate into your workout routine, such as forward lunges, reverse lunges, walking lunges, and side lunges. Each variation targets slightly different muscles and can be modified to suit your fitness level.
Forward lunges
To perform a forward lunge, start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body until your right thigh is parallel to the ground, keeping your weight on your front heel. Ensure that your front knee is aligned with your ankle and not extending past your toes. Push through your front heel to return to the starting position and repeat on the other side.
Reverse lunges
Reverse lunges are similar to forward lunges, but instead of stepping forward, you step backward. Start by standing with your feet hip-width apart. Take a step back with your right foot and lower your body until your left thigh is parallel to the ground. Ensure that your front knee is aligned with your ankle and push through your front heel to return to the starting position. Repeat on the other side.
Walking lunges
Walking lunges involve taking continuous steps forward, alternating between your right and left legs. Start by standing with your feet hip-width apart. Take a large step forward with your right foot, lowering your body until your right thigh is parallel to the ground. Push through your front heel to bring your left foot forward and continue the movement, alternating sides. Maintain proper form throughout the exercise.
Side lunges
Side lunges engage different muscles compared to forward or reverse lunges. Start by standing with your feet wider than hip-width apart. Take a wide step to your right side, bending your right knee and lowering your body until your right thigh is parallel to the ground. Ensure that your knee does not extend past your toes. Push through your right heel to return to the starting position and repeat on the other side.
Exercise 3: Jumping jacks
Jumping jacks are an excellent exercise for cardiovascular health and calorie burning. They work multiple muscle groups, including your legs, core, and shoulders. Jumping jacks can be a high-impact exercise, so be sure to land softly and avoid locking your knees. Start by standing with your feet together and your arms at your sides. Jump up, spreading your legs wider than hip-width apart while simultaneously raising your arms above your head. Jump again, returning to the starting position by bringing your legs back together and bringing your arms back down to your sides. Repeat for the desired number of reps.
Basic jumping jacks
Basic jumping jacks involve performing the jumping jack movement as described above. This is the standard variation suitable for most fitness levels. You can increase the intensity by increasing the speed and power of your jumps.
Modified jumping jacks
If the impact of regular jumping jacks is too intense, you can modify the exercise to reduce the stress on your joints. Modified jumping jacks are performed by stepping out to the side with one foot while simultaneously reaching your arms overhead. Alternate sides with each repetition, stepping out and back in.
Exercise 4: Push-ups
Push-ups are a classic and effective exercise for building upper body strength and stability. They target your chest, shoulders, triceps, and core muscles. Push-ups can be done on a mat or on the floor, with your hands shoulder-width apart and your toes or knees on the ground. Keep your body in a straight line, engage your core, and lower your body by bending your elbows. Push back up to the starting position. Adjust the difficulty by changing the hand placement or performing the push-ups on an incline or decline surface.
Standard push-ups
Standard push-ups are performed with your hands placed slightly wider than shoulder-width apart. This variation engages the chest, triceps, and shoulders.
Modified push-ups
If standard push-ups are too challenging, modified push-ups can be performed by placing your knees on the ground instead of your toes. This variation reduces the amount of body weight you need to lift, making it suitable for beginners or those with limited upper body strength.
Incline push-ups
Incline push-ups are performed with your hands elevated on an elevated surface, such as a bench or step. This variation reduces the amount of weight you need to lift and is a great way to progress toward standard push-ups.
Decline push-ups
Decline push-ups involve placing your feet on an elevated surface, such as a step or stability ball, while keeping your hands on the ground. This variation increases the difficulty by shifting more weight onto your upper body.
Exercise 5: Block movements
Block movements are commonly used in martial arts and self-defense training. They help improve your reflexes, coordination, and upper body strength. Block movements involve quick and precise movements to defend against imaginary attacks. Here are some examples of block movements you can incorporate into your workout routine:
High blocks
High blocks involve raising your arms to protect your head and upper body from an attack aimed at your upper region. Imagine you are blocking a punch or strike directed toward your face or head. Perform the movement with speed and precision, engaging your core muscles for stability.
Low blocks
Low blocks involve moving your arms downward to protect your lower body from an attack aimed at your abdomen, hips, or legs. Visualize blocking a strike directed towards your lower body. Focus on quickly moving your arms with control and accuracy.
Combination blocks
Combination blocks involve performing high blocks and low blocks consecutively or in combination with other movements. This helps simulate a realistic self-defense scenario where you may need to defend yourself against multiple attacks from different directions. Practice combining different block movements with fluidity and speed.
Exercise 6: Hops
Hops are a plyometric exercise that focuses on explosiveness and power. They help improve your vertical jump, speed, and agility. Hops can be done in several directions and variations to target different muscle groups and challenge your body in different ways.
Forward hops
To perform forward hops, start with your feet shoulder-width apart. Bend your knees slightly and shift your weight onto your toes. Explosively jump forward, swinging your arms forward for momentum. Land softly on the balls of your feet and immediately spring forward again. Repeat for the desired number of repetitions.
Side hops
Side hops involve jumping laterally from side to side. Start with your feet together and your arms at your sides. Bend your knees and jump to the right, swinging your arms to the right for balance. As soon as you land on your right foot, jump to the left, swinging your arms to the left. Continue hopping from side to side, maintaining a quick and controlled movement. Repeat for the desired number of repetitions.
Vertical jumps
Vertical jumps focus on jumping as high as possible. Start with your feet shoulder-width apart and your arms at your sides. Bend your knees and jump explosively, extending your arms upward for momentum. Land softly on the balls of your feet and immediately jump again. Try to maximize your height with each jump.
Conclusion
Congratulations on completing the first part of the 90-day challenge! You have made it through weeks 1-4, focusing on warm-up activities, lunges, jumping jacks, push-ups, block movements, hops, kick-outs, knee jumps, squats, and various combinations. By consistently following the workout routine, you have made significant progress towards improving your fitness, stamina, and endurance.
Make sure to join our Facebook group to stay motivated and receive additional support throughout the challenge. The Facebook group is a great space to connect with others who are also participating in the 90-day challenge. Share your progress, ask questions, and find inspiration from fellow participants!
If you’re looking for an extra boost of motivation, consider finding a workout buddy. Exercising with a friend or family member can make the journey more enjoyable and provide added accountability. Together, you can push each other to reach new heights and celebrate your accomplishments along the way.
Finally, I want to express my appreciation for your commitment to the 90-day challenge. It takes dedication and hard work to stick to a fitness program, and you should be proud of yourself for taking this step towards a healthier and fitter lifestyle. Keep up the great work, and I can’t wait to see how far you’ll go in the next part of the challenge!