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WORKOUTS

8 exercises every day, for 8 days

8-Day Home & Outdoor
Fitness Challenge

Dates: April 11–19
Format: 8 different workouts × 8 exercises
Time: 30–40 minutes/day
Style: Full-body circuits, HIIT, core work, and mobility
Tools: Just your body, a backpack (optional), outdoor space

Daily Format (35-40 minutes total)

  • Warm-Up (5 min): Choose 2 of the following:
    • Squat, walk out, push (1 min)
    • Lateral lunge and reach (2 min)
    • Forward lunge and reach (2 min)
  • Main Workout (25-30 min):
  • Cool Down (5 min): Static stretches

Bodyweight Bootcamp

  • Bodyweight Squat (20 reps)
  • Push-Up (max reps)
  • Glute Bridge (20 reps)
  • Plank (45 sec)
  • Step-Up (onto bench or stairs – 12/leg)
  • Side Plank (30 sec/side)
  • Inverted Row under table or low bar (10–12 reps)
  • Run 400m or jog 2 mins

HIIT Core + Cardio

Do 3 rounds of:

  • Jump Squats (15)
  • Bicycle Crunches (20)
  • Push-Up to Shoulder Tap (10–12)
  • Mountain Climbers (30 sec)
  • Side Lunge (10/side)
  • Plank Reach (30 sec)
  • High Knees (30 sec)
  • Sprint 100m / Fast run 30 sec

Lower Body Burnout

  • Reverse Lunge (15/leg)
  • Wall Sit (45 sec)
  • Glute Bridge March (12/leg)
  • Step-Up (15/leg)
  • Calf Raise (20 reps)
  • Jump Squat (12 reps)
  • Side Lunge to Knee Drive (10/side)
  • Run 1 km at steady pace

Functional Flow + Core

  • Squat to Forward Lunge (10 each leg)
  • Lateral Lunge and Reach (10/side)
  • Push-Up to Downward Dog (10 reps)
  • Bird Dog (12/side)
  • Plank (1 min)
  • Side Plank + Reach Under (10/side)
  • Glute Bridge Hold (1 min)
  • Jog 10 mins easy pace

Upper Body Focus (Bodyweight Style)

  • Push-Up (Max reps)
  • Pike Push-Up (10–12 reps)
  • Inverted Row (10 reps)
  • Dips (off chair or bench – 12–15 reps)
  • Plank Up-Downs (30 sec)
  • Side Plank Hold (30 sec/side)
  • Superman Hold (30 sec)
  • Sprint Intervals (Sprint 30 sec, Walk 1 min × 3)

Total Body Sweat Circuit

Do 2–3 rounds:

  • Jumping Jacks (30 sec)
  • Push-Up + Toe Tap (10 reps)
  • Bodyweight Squat (20 reps)
  • Burpees (10 reps)
  • Side Lunge (10/side)
  • Plank to Shoulder Tap (30 sec)
  • Glute Bridge (20 reps)
  • Run 800m moderate effort

Explosive Endurance

  • Jump Squats (15)
  • Push-Up to Jump In (like half-burpee – 10 reps)
  • Tuck Jumps (10)
  • Plank Jack (30 sec)
  • Skater Jumps (10/side)
  • Lunge Pulse (10 reps)
  • Dips (Bench/Chair – 12 reps)
  • 5 min continuous run at 80% effort

Mobility, Core & Jog

  • Squat, Walk Out, Push (6–8 reps)
  • Lateral Lunge and Reach (10/side)
  • Squat to Lateral Reach Stretch (6/side)
  • Plank (1 min)
  • Side Plank + Leg Lift (30 sec/side)
  • Glute Bridge March (12/side)
  • Hip Flexor Stretch (30 sec/side)
  • Run 15 min at conversational pace

Tips for Success

  • Rest time: 30–60s for hypertrophy, 60–90s for strength
  • Track your reps/weights to see progress
  • Hydrate and get 7–8 hrs sleep
  • Modify exercises if needed (e.g., use machines for support)