35 DAY AT HOME CHALLENGE
Easy Guide to a better you.
Congratulations! You’ve crossed a major milestone towards optimal health and wellness. One of the greatest obstacles in getting fit is first becoming aware that everything you do starts and ends with your health. By taking this step and signing up for this E Book you have consciously decided that your health is an extremely important piece of your life.
This guide is designed for the person who hasn’t moved for a few years or is a novice to any exercise movements. This guide is also for someone who’s been saying for years, “I’ll wait to join a gym until I’m a little more fit.” Let us safely guide you through a 35-day transformation to get you ready to take that next step.
Our goal for you at the end of completing this challenge is to feel confident enough to walk into any of our fitness locations and become part of our community. With community comes accountability, and with accountability comes a long-term sustainable fitness journey.
We are proud of you
*Disclaimer: If you have any injuries or underlying health conditions, make sure to consult your doctor prior to starting this free 35-Day Health Challenge.
What gets measured gets managed.
“What gets measured, gets managed.” Peter Drucker
Before you start this challenge make sure you are tracking some form of change. This can be as easy as trying out a pair of old jeans or even as complex as taking all your circumference measurements.
We recommend just taking a picture for yourself at the start of the challenge and at the end. (Pro-tip: Make sure to wear the same clothes and also take in the same area of your house.)
"Take care of yourself so you can take care of others."
Now at the moment, you may think this is going to be the hardest part of this challenge but on the contrary, it tends to be the easiest out of this list. These workouts are designed to be difficult but not impossible so make sure you choose the version that will allow you to be successful. The workouts will vary depending on the day but the workouts should take you no more than 45 minutes. These workouts will require no equipment and we will challenge all the muscles in your body.
We will provide you with all the warm-ups, exercises, and cooldowns. The warm-ups will typically take about 5 minutes and all the movements are simple and dynamic to make sure your body is prepared for movement. The actual workout will vary from 8-15 minutes but you can rest at any point if you feel fatigued. The cooldown will be prescribed and is just as important as every piece so make sure not to skip this portion. We purposely choose the most fundamental movements but if you have additional questions to clarify shoot us a quick email at firstname.lastname@example.org and we will respond the next day at the latest.
The hardest part of working out is just walking into our gym doors. Once you are in we will take care of everything for you. Just sit back, relax, and enjoy the show.
Now the Workouts
Do the workout on the indicated days. Make sure to scale the workout to an appropriate intensity for change. That just means the workout has to feel challenging.
In the event you have any questions shoot us an email at email@example.com and we would love to help you out.
"To change the body needs to be challenged."
W1: Workout 1
Warm-up: 5 minutes of
25 Jumping Jacks
10 Spider Crawls
10 Arm Circles
Workout: 10 minutes AMRAP
“As many rounds as possible”
10 Air Squats
30 stair step-ups
Cool Down: 2 stretches
1-minute hurdler stretch both sides
1-minute calf stretch on both sides
Warm-Up: 4 minutes of
1-minute jumping jacks
1-minute mountain climbers
1-minute toe touches
1-minute quad stretches
Workout: 6 rounds of
100-200m jog or run
10-15 push-ups or knee push-ups
100-200m Walk “Breathe to get your heart rate down”
1 minute Sampson stretch
W3: Workout 3
Warm-Up: 5 minutes of
20 High Knees
6 reverse lunges
10 Up swings
Workout: 12 minutes AMRAP
“As many rounds as possible”
12-24 burpees or up-downs
1-minute wall sit
Cool Down: 2 minutes each
1-minute couch stretch
1-minute wall arm stretch
W4: Workout 4
Warm-Up: 3 rounds of
10 spider crawls
10 pigeon stretches
10 single-leg RDL’s
20 Jumping jacks
Workout: 10 rounds for quality
1-minute wall sit
8-10 air squats *can do jumping air squats if possible
**rest exactly 90 seconds
2-minute hurdler stretch
2-minute hamstring stretch on chair
W5: Workout 5
Warm-Up: 4 minutes of
Workout: 4 rounds for time
2 minutes of fast walking or jogging
20 Mountain Climbers
Cool Down: 2 minutes on each side
2-minute calf stretch
2 minutes rolling calves using a roller or any ball
Adding Healthy Habits
“Small daily habits lead to long-term growth.”
This is the make or break of how successful you are during this challenge. As I said, workouts tend to be the easiest part of this. The new habits we will challenge you to take in are going to be the most difficult because as the week progresses you add 1 new habit per week. The habits start out simple but as we get closer to the end the habits get a little bit more challenging to accomplish.
Start with a balanced breakfast
There is not a size fit all in diet but many healthy forms of eating share some similar characteristics. To get the best possible results try incorporating real whole healthy foods. Throughout your journey, you will find the most optimal diet lifestyle for you but this is a very basic guide to get you started. Here is a link to whole healthy foods.
1 cup of spinach or any vegetables
1-2 pieces of toast or fruit
For more easy healthy recipes make sure to visit our fitness blog!
Don't Drink Your Calories
An extremely popular habit no one ever thinks about is drinking sugary drinks. Drinks like soda, Gatorade, sweetened coffee, and juice are all examples of beverages we drink on days that can add up a whole lot to our caloric intake and sugar intake. Some of the greatest results happen just by altering this simple habit. Replace a high sugar beverage with water, tea, or black coffee. This is one of those that is easier said than done. But commit to just 35 days and decide for yourself if it is a game-changer for you.
Set Your Sleep Alarm.
I know what you are thinking, “You are not my mom!” You are absolutely correct however resting the appropriate amount of hours is extremely beneficial for your recovery and also brings your stress down. If you have more energy throughout the day you're not only more productive at work but more productive on your daily workouts. (If you have trouble waking up in the morning read 100% Snooze Proof Routine)
Spend First Part of Day in Peace
I thought it was supposed to get harder? I know it seems like one of the easier ones but the truth is most people's first responses when they wake up are doing things like, checking their emails, scrolling through Instagram, or looking at the latest news on what's wrong with the world.
Starting your day off with a little peace will give you more control over unexpected events throughout the rest of the day. Examples of silence can be in the form of meditation, yoga, or just drinking a nice cup of coffee in nature. Start with silence and you will find more peace throughout the day.
Eat More Vegatables
You knew this point would come but now you are more equipped with new habits and you are likely to have more energy so we can up the difficulty a bit. For this week you are required to eat a minimum of at least 2 fist sizes of vegetables per day.
A diet rich in vegetables can lower blood pressure, have a positive effect on blood sugars, and improves the digestive tract.
Time to Remeasure
This is where it really starts for most. Weight loss or muscular gain doesn’t happen overnight. However, if you are successful and diligent in 1 month you can get some amazing results. The journey you began is really never-ending but it does get easier the more and more you do it.
Go ahead and try that old pair of jeans, measure your circumference, or retake a picture a few weeks before. If you have successfully followed the guidelines, you should feel and see results.
If you have questions in regards to more tips on progressing to the next level shoot us an email at firstname.lastname@example.org. If you are really excited about your results in the past 35 days shoot us DM or tag us @nevadafitness.
If you want to hear more stories of our members or just better yourself daily subscribe to our Be Better Podcast. Thanks so much for allowing us to be part of your health journey and we are looking to hearing from you soon.
Love Nevada Fitness Team