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Printable fitness challenges

Free printable fitness challenges
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Work all your leg muscles with this 90 day leg challenge. There are 5 exercises in total, which rotate in a 3 day pattern Gym Workouts Women Routine Fitness Plan, Weekly Workout Plans, Workout Plan For Beginners, Workout Plan For Women, At Home Workout Plan, Workout Schedule, Free Workouts, Workout Guide, Cardio Workout
90 day fitness challenge to improve your legs
Work all your leg muscles with this 90 day leg challenge. There are 5 exercises in total, which rotate in a 3 day pattern
30 & 90 day fitness challenges with free printables
Printable fitness challenges
30 & 90 day fitness challenges with free printables
The wall sit is an exercise which works all the main leg muscles, especially the large muscle group on the front of the thighs (quadriceps). In the wall sit, you have your back supported against a wall and your knees bent to 90 degrees. Then you just hold the position – the time of the hold can vary from a few seconds to several minutes Wall Sit Challenge, 30 Day Challenge, Workout Challenge, Sit Workout, Exercise, Sports Massage Therapist, Goal Setting Worksheet, Wall Sits
Wall sit challenge – do this every day for improved leg strength
The wall sit is an exercise which works all the main leg muscles, especially the large muscle group on the front of the thighs (quadriceps). In the wall sit, you have your back supported against a wall and your knees bent to 90 degrees. Then you just hold the position – the time of the hold can vary from a few seconds to several minutes
The 4 exercises in this lower ab challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and middle part of this muscle group, but they’re not so good at hitting the lower part. The best lower core workout exercises involve the legs being lifted rather than the upper body Oblique Workout, Workout Exercises, Ab Workouts, Core Workout, Lower Abs Challenge, 30 Day Workout Challenge, Reverse Curls, Fitness Challenges, Types Of Curls
Lower core exercises 30 day challenge
The 4 exercises in this lower ab challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and middle part of this muscle group, but they’re not so good at hitting the lower part. The best lower core workout exercises involve the legs being lifted rather than the upper body
The 4 exercises in this lower ab challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and middle part of this muscle group, but they’re not so good at hitting the lower part. The best lower core workout exercises involve the legs being lifted rather than the upper body Challenge Ideas
Lower core exercises 30 day challenge
The 4 exercises in this lower ab challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and middle part of this muscle group, but they’re not so good at hitting the lower part. The best lower core workout exercises involve the legs being lifted rather than the upper body
The hamstrings are a group of muscles at the back of the thigh. Tightness is a common problem in these muscles and it can lead to back pain, poor posture, impaired ability in sports and fitness and injury to the hamstrings themselves. To improve hamstring flexibility, you need to stretch your muscles regularly – ideally daily. This hamstring stretch beginner challenge includes 8 different stretches, so that you stretch your hamstrings in a range of positions Stretch Challenge, Best Hamstring Stretches, Inner Thigh Muscle, Tight Hamstrings, Muscle Imbalance, Thigh Muscles
30 day hamstring stretch challenge with printable chart
The hamstrings are a group of muscles at the back of the thigh. Tightness is a common problem in these muscles and it can lead to back pain, poor posture, impaired ability in sports and fitness and injury to the hamstrings themselves. To improve hamstring flexibility, you need to stretch your muscles regularly – ideally daily. This hamstring stretch beginner challenge includes 8 different stretches, so that you stretch your hamstrings in a range of positions
If your problem areas need a bit of toning up to help you feel more confident on the beach, then try this 90 day beach body challenge. It works on your thighs, butt and abs, with the exercises alternating in a 3 day pattern, so you focus specifically on one area each day | printable 90 day workout plan Bikini Body Challenge, Bikini Body Workout Plan, Beach Body Challenge, 90 Day Challenge, Printable Workouts, At Home Workouts, 90 Day Workout Plan
90 day bikini body challenge
If your problem areas need a bit of toning up to help you feel more confident on the beach, then try this 90 day beach body challenge. It works on your thighs, butt and abs, with the exercises alternating in a 3 day pattern, so you focus specifically on one area each day | printable 90 day workout plan
Focus on improving your abs with this 100 day ab workout. There are 5 exercises which between them will work all of the ab muscles, for a flat, trained look. You’ll get up to 90 reps a day by the end of the challenge, but you’ll work up to it gradually, increasing your strength and endurance as you go along. Workout Chart, Training Planner, Personalized Workout Plan
100 day ab challenge to flatten & tone
Focus on improving your abs with this 100 day ab workout. There are 5 exercises which between them will work all of the ab muscles, for a flat, trained look. You’ll get up to 90 reps a day by the end of the challenge, but you’ll work up to it gradually, increasing your strength and endurance as you go along.
The wall sit is an exercise which works all the main leg muscles, especially the large muscle group on the front of the thighs (quadriceps). In the wall sit, you have your back supported against a wall and your knees bent to 90 degrees. Then you just hold the position – the time of the hold can vary from a few seconds to several minutes Beach Body Workout Plan, Month Workout
Wall sit challenge – do this every day for improved leg strength
The wall sit is an exercise which works all the main leg muscles, especially the large muscle group on the front of the thighs (quadriceps). In the wall sit, you have your back supported against a wall and your knees bent to 90 degrees. Then you just hold the position – the time of the hold can vary from a few seconds to several minutes
Walking challenge to lose weight | This 30 day plan is easy to fit into your every day life and will get you into the habit of regular walking for fitness. It starts off with a 5 minute walk and ends up being a little over 15 minutes.. It uses speed intervals help you gradually build up your walking speed, which will increase the benefits to your cardio health and burn more calories | Walking challenge free printable chart at Workout Calendar, Walking Program, Walking Plan, Exercise Challenges, Walking For Health, Walking Exercise
30 day walking challenge for beginners – improve your fitness every day
Walking challenge to lose weight | This 30 day plan is easy to fit into your every day life and will get you into the habit of regular walking for fitness. It starts off with a 5 minute walk and ends up being a little over 15 minutes.. It uses speed intervals help you gradually build up your walking speed, which will increase the benefits to your cardio health and burn more calories | Walking challenge free printable chart at
Get started running with this 30 day walk to run challenge. It eases you in gently, starting with just walking in the first week and leading up to 10 minutes of running on day 30. All through, you get some walk only days and rest days to give your body a chance to recover and adapt Fast Walking, Running For Beginners, How To Start Running, 30 Day Fitness, Fitness Goals
Walk to run for beginners challenge – an easy start to running
Get started running with this 30 day walk to run challenge. It eases you in gently, starting with just walking in the first week and leading up to 10 minutes of running on day 30. All through, you get some walk only days and rest days to give your body a chance to recover and adapt
This challenge targets the main glute muscle with two standing exercises, as well as pulsing variations on these two exercises. You might have done kneeling donkey kicks before – these are a great exercise for targeting the glutes, but standing donkey kicks (standing glute kickbacks) have a few advantages | 30 day challenge Workout Plan, Glute Kickbacks, Wall Workout, Ankle Weights
Standing donkey kicks challenge to tone up your glutes
This challenge targets the main glute muscle with two standing exercises, as well as pulsing variations on these two exercises. You might have done kneeling donkey kicks before – these are a great exercise for targeting the glutes, but standing donkey kicks (standing glute kickbacks) have a few advantages | 30 day challenge
If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge challenge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg muscles. The routine also includes the wall sit, which focuses on the thighs. There a 4 sets in the workout, with the reps and hold time decreasing in each set Home Exercise Routines, Lunge Challenge, Best Thigh Exercises
Squat and lunge quick routine
If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge challenge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg muscles. The routine also includes the wall sit, which focuses on the thighs. There a 4 sets in the workout, with the reps and hold time decreasing in each set
No equipment needed for this quick and easy slim thighs and legs workout and you don’t even need to get down on the floor. All you need is a wall for support | printable slim thighs workout schedule at Quick Workout, Easy Workouts, Thigh Challenge, Thigh Slimming Workout, Fitness Goal Setting
Slim thighs challenge – quick and easy 30 day plan
No equipment needed for this quick and easy slim thighs and legs workout and you don’t even need to get down on the floor. All you need is a wall for support | printable slim thighs workout schedule at
Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and if you’re out of practice it can seem almost impossibly hard. It’s also a high impact activity which may feel uncomfortable if you’re not used to it. This running challenge for beginners eases you in, starting with just 5 minutes of running. Fitness Body, 30 Day Running Challenge, Building Stamina
Starting to run – 30 day running challenge for beginners
Starting to run isn’t easy. Although it’s a natural activity, once we become adults we rarely do it unless we engage in sport or fitness. Running is hard work for our hearts and legs and if you’re out of practice it can seem almost impossibly hard. It’s also a high impact activity which may feel uncomfortable if you’re not used to it. This running challenge for beginners eases you in, starting with just 5 minutes of running.