Let’s get sweaty!
This month we are having a break from our team challenges and have an individual exercise challenge. We are going to build your core strength, work on your tummy’s and get a little bit sweaty! 
The challenge will be to do our mini workout every day, which should take no more than 15 minutes – you could even do it in your lunch break with your friends at work!!
For tips on how to do each of the exercises, check out the exercise technique videos.
The abs exercises can be found on the publicly accessible Facebook page (you can access this direct off the web without a Facebook account). Please scroll to ‘Exercise hints and tips’
We hope you enjoy it! Let us know how you’re getting on in the comments!
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
| 1 min high knees
30 sec rest 1 min torso twist 30 sec rest 1 min opposite knees to elbows 30 sec rest Repeat x 3 |
1 min star jumps
30 sec rest 1 min feet on fire 30 sec rest 10 crunches Repeat x 3 |
1 min NFLs
30 sec rest 1 min high knees 30 sec rest 1 min samurai swords 30 sec rest 20 sec plank Repeat x 3 |
1 min star jumps
30 sec rest 1 minute NFLs 30 sec rest 1 min opposite knees/elbows 30 sec rest 15 lying leg raises Repeat x 3 |
Rest | 1 min star jumps
30 sec rest 1 min opposite knee to elbows 30 sec rest 1 min samurai swords 30 sec rest 15 lying leg raises 15 heel touches (each side) 15 crunches Repeat x 3 |
1 min high knees
30 sec rest 1 min torso twist 30 sec rest 1 min opposite knees to elbows 30 sec rest 1 min samurai swords Repeat x 3 |
Day 8 |
Day 9 |
Day 10 |
Day 11 |
Day 12 |
Day 13 |
Day 14 |
|
1 minute high knees 30 sec rest 1 minute feet on fire 30 sec rest 1 min torso twist 30 sec rest 20 crunches 30 sec plank Repeat x 3 |
1 min star jumps 30 sec rest 1 minute NFLs 30 sec rest 1 min opposite knees/elbows 30 sec rest 20 heel touches 15 lying leg raises Repeat x 3 |
Rest |
1 min star jumps 30 sec rest 1 min opposite knee to elbows 30 sec rest 1 min samurai swords 30 sec rest 1 min NFLs 30 sec rest Repeat x 3 |
1 min NFLs
30 sec rest 1 min high knees 30 sec rest 1 min samurai swords 30 sec rest 30 sec plank Repeat x 3 |
1 min high knees
30 sec rest 1 min torso twist 30 sec rest 1 min feet on fire 30 sec rest 20 heel touches (each side) Repeat x 3 |
1 min twist jumps
30 sec rest 1 min star jumps 30 sec rest 1 min samurai swords 30 sec rest 1 min opposite knees to elbows 30 sec rest Repeat x 3 |
Day 15 |
Day 16 |
Day 17 |
Day 18 |
Day 19 |
Day 20 |
Day 21 |
| Rest |
1 min torso twist 30 sec rest 1 minute feet on fire 30 sec rest 1 minute NFLs 30 sec rest 30 sec plank Repeat x 3 |
1 min high knees 30 sec rest 1 min twist jumps 30 sec rest 1 min samurai swords 30 sec rest 20 heel touches (each side) Repeat x 3 |
1 min star jumps 30 sec rest 1 min skipping 30 sec rest 1 min opposite knees to elbows 30 sec rest 30 sec plank Repeat x 3 |
1 min NFLs 30 sec rest 1 min high knees 30 sec rest 1 min samurai swords 30 sec rest 1 min opposite knees to elbows 30 sec rest 1 min torso twist 30 sec rest Repeat x 3 |
Rest |
1 min high knees 30 sec rest 1 min torso twist 30 sec rest 1 min feet on fire 30 sec rest 20 heel touches (each side) Repeat x 3 |
Day 22 |
Day 23 |
Day 24 |
Day 25 |
Day 26 |
Day 27 |
Day 28 |
|
1 min NFLs 30 sec rest 1 min high knees 30 sec rest 1 min samurai swords 30 sec rest 30 sec plank Repeat x 3 |
1 min high knees 30 sec rest 1 min twist jumps 30 sec rest 1 min samurai swords 30 sec rest 20 heel touches (each side) Repeat x 3 |
1 min torso twist 30 sec rest 1 minute feet on fire 30 sec rest 1 minute NFLs 30 sec rest 1 min opposite knees to elbows Repeat x 3 |
Rest |
1 min star jumps 30 sec rest 1 min skipping 30 sec rest 1 min opposite knees to elbows 30 sec rest 30 sec plank Repeat x 3 |
1 min twist jumps 30 sec rest 1 min star jumps 30 sec rest 1 min samurai swords 30 sec rest 1 min opposite knees to elbows 30 sec rest Repeat x 3 |
1 min high knees 30 sec rest 1 min torso twist 30 sec rest 1 min opposite knees to elbows 30 sec rest 20 heel touches (each side) Repeat x 3 |
Day 29 |
Day 30 |
Day 31 |
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1 min star jumps 30 sec rest 1 min skipping 30 sec rest 1 min opposite knees to elbows 30 sec rest 30 sec plank Repeat x 3 |
1 min skipping 30 sec rest 1 min star jumps 30 sec rest 1 min NFL’s 30 sec rest 20 heel touches (each side) Repeat x 3 |
1 min samurai swords 30 sec rest 1 min torso twist 30 sec rest 1 min high knees 30 sec rest 1 min opposite knees to elbows 30 sec rest 45 sec plank Repeat x 3 |