Fit My Day July Fitness Challenge


Are you up for the challenge?

School holidays are upon us, which often means routines are out of whack and training can fall by the wayside. Whether you are travelling, working, at home with the kids or all of the above, there is no reason to let your training fall to pieces this winter break.

Our Fit My Day July Fitness Challenge will keep you on track with a realistic, effective training program, without the need for any equipment.

The program is written in a way that allows anyone to take part with minimal time commitment, and can be modified for different fitness levels.

Why not get the whole family involved seeing who can tick off every session this month? A bit of healthy competition can be a great motivator (don’t let the kids beat you!).

All you have to do is print out the Fit My Day 31 day challenge, stick it on the fridge and get started.


20 min Training Program

Warm up with an easy 3 minute jog or run up and down on a step to get the heart rate going. Complete 3 roll downs to release back. 

THEN: Complete each of the 5 exercises for 45 seconds on with 15 seconds recovery. Repeat the circuit x 4 (total 20 minutes).

  1. Side skates – Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right foot to your left calf, keeping it off the floor. Now jump to the right onto your right leg, bringing the left foot to the right calf. Continue.

  2. Push ups into side plank – Start in a push up position. Complete one push up then rotate into side plank. Come back to complete another push up and move into side plank on the other side. Continue.

  3. Bicycles – Lying on your back, feet flat on the floor knees bent, hands by the side of your head, elbows out. Bring your right knee to your left elbow, working across the abdominals. Now rotate to bring the left knee to the right elbow. Continue.

  4. Burpees OR squat thrusts – Place your hands on the floor, jump your feet out into high plank. For the burpee version, lower your body to the floor, come back to high plank. Jump your feet in, and jump up. Continue.

  5. Narrow squat pulse – Stand with your feet hip width apart, toes turned slightly out. Sit back into your heels and squat down. Keeping low, pulse slowly up and down, working the backs of the legs and glutes.

Cardio Intervals

Warm up with a power walk or jog to an oval / park / flat stretch of road. Then complete the suggested fast run (e.g. 50 metres) as hard as you can. Walk back to the start and go again. Continue for the suggested repetitions (e.g. 10 x 50 metres). Walk or jog home.

by Angie Black

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Hey! I’m Angie. I’m passionate about fitting exercise into your life, for the rest of your life.