Spring into Summer
4-Week Challenge
We start april 4th and finish on april 30th, 2022
rules
This 4-Week challenge is built to get you off the couch, out of your head and into your body.
In 4 weeks, you will build consistency with exercise, notice a stronger and more limber body and will be ready to tackle our upcoming outdoor bootcamps that are running from May-August.
The momentum you create from the next 4 weeks will carry through into the spring and summer and before you know it, you are noticing fabulous results and health benefits!
Those who post in the FB group daily the exact number of reps completed, record and share their timed exercises, complete every workout AND follow the daily tasks exactly…will be rewarded with 10% off ONE of our upcoming outdoor bootcamps!
HOW TO PARTICIPATE:
1) You must complete the daily workout that we provide in the calender below. Click on the task and the workout will pop up. If you miss a day, you can double up and complete two workouts in one day. Workouts will be 30 minutes or less and consist of cardio, strength and mobility.
2) Each workout will have a specific task that goes along with it. You must complete the task and post it in Facebook Group. A reminder to tag us so we see it.
3) If you complete every workout and task over the 4 weeks, we will be gifting you 10% off ONE registration for one of our upcoming bootcamps! We will be tracking! See rules above for specifics on what to include in your daily posts.
4) You must be following 2GFITNESS on Facebook and/or Instagram.
4-WEEK WORKOUT AND TASK SCHEDULE BELOW:
DAY 1: Cardio Killer #1
Your daily task is to do as many pushups as you can getting down to at least 90 degrees. You can do them from your knees or your toes. Record your number and POST it in our FB group and if you’ve completed the workout for today.
DAY 2: Killer Legs and Butt #7
Your daily task is to record how long you can hold a wall sit at 90 degrees. Time yourself and POST your results in the FB group and complete the workout for today.
DAY 3: Fat Shredder #7
Your daily task is to time yourself holding a forearm plank from your toes or your knees. Stop the timer omce you have fatigued and record the length of time. POST your results in the FB group and if you’ve completed the workout for today.
DAY 4: Upper Body Burn #13
Your daily task is to drink a minimum of 2 litres of water today. POST your proof in the FB group and if you’ve completed the workout today.
DAY 5: Belly Fat Blaster #1
Your daily task is to get two differnt green vegetables into your body. POST your proof and if you’ve completed the workout today.
DAY 6: 8-Minute Core Tabata
Your daily task is to do 100 bodyweight squats today. You can break them up throughout the day or break them into a few sets and complete all at one time. POST in the FB group once you have completed them and if you did the workout today.
DAY 7: Mobility Moves #5
Your daily task is to test your shoulder mobility. Place two thick towels together and roll them up lengthwise so they resemble a foam roller. Lying lengthwise on the towels, make sure your head is on the top part of the towel. Open your arms out to the sides, palms up, like a “T”. complete a snow angel with your arms and TAKE NOTE of any pain, tightness or discomfort in both or one of your arms. POST in the FB group your results and if you did the workout today.
DAY 8: Belly Fat Blaster #6
Your daily task is to eat two differnt types of fruit today. POST your proof in the FB group and if you’ve completed the workout for today.
DAY 9: Lower Body Burn #11
Your daily task is to complete a lower body stretch from our exercise library (or on your own stretch – at least 5 minutes long) after the workout today. POST what stretch routine you chose in the FB group and if you’ve completed the workout today.
DAY 10: Fat Shredder #12
Your daily task is to POST a picture of a healthy snack or meal you ate today on your personal social media and tag 2GFITNESS. POST your proof in the FB group and if you’ve completed the workout today.
DAY 11: Upper Body Burn #16
Your daily task is to do 30 pushups today. You can break them up throughout the day or break them into a few sets and complete all at one time. POST in the FB group once you have completed them and if you did the workout today.
DAY 12: Full Body AMRAP #1
Your daily task is to time yourself holding a wall sit BEFORE your complete the workout today. Aim to push a minimum of 5 seconds past your previous recorded time. POST in the FB group your results and if you did the workout today.
DAY 13: 8-minute Core Burner
Your daily task is to time yourself holding a plank from your forearms. Aim to push at least 5 seconds past your initial recorded time. POST your results in the FB group and if you’ve completed the workout for today.
DAY 14: Mobility Moves #4
Your daily task is to drink a minimum of 2.5 litres of water today which is .5 litres more than last time. POST your proof in the FB group and if you’ve completed the workout today.
DAY 15: Fat Shredder #11
Your daily task is to let us know how you are feeling with the challenge overall now that you’ve hit the halfway mark. POST your thoughts in the FB group and if you’ve completed the workout today.
DAY 16: Upper Body Burn #12
Your daily task is to do 100 lunges today. You can break them up throughout the day or break them into a few sets and complete all at one time. Each time you step into a lunge, that counts as one repetition. POST in the FB group once you have completed them and if you did the workout today.
DAY 17: Fat Shredder #8
Your daily task is to complete 300 jumping jacks (or step jacks) today. You can break them up throughout the day, or do them all at once. POST in the FB group how you did them and if you did the workout today.
DAY 18: Killer Legs and Butt #6
Your daily task is to complete a minimum 5 minute lower body stretch of your own (or one of ours from the exercise library) after completing the workout today. POST in the FB group and if you’ve completed the workout for today.
DAY 19: Belly Fat Blaster #4
Your daily task is POST a picture of one healthy snack or meal you will eat today. POST your proof in the FB group and if you’ve completed the workout today.
DAY 20: 10-minute core
Your daily task is time yourself holding a plank from your forearms and aim to push 5 seconds past your last recorded time. POST your results in the FB group and if you’ve completed the workout today.
DAY 21: Mobility Moves #4
Your daily task is to re-test your shoulder mobility AFTER the workout today. Remember to use a foam roller or the two towels like you did last time. POST your results in the FB group and if you did the workout today.
DAY 22: Cardio Killer #7
Your daily task is to complete 100 bodyweight squats today. You can break them up throughout the day, or do them all at once. POST in the FB group how you did them and if you did the workout today.
DAY 23: Upper Body Burn #11
Your daily task is to complete a minimum 5 minute upper body stretch of your own (or one of ours from the exercise library) after completing the workout today. POST in the FB group and if you’ve completed the workout for today.
DAY 24: Belly Fat Blaster #2
Your daily task is POST a picture of yourself or your workout area AFTER completing the workout. POST on your personal social media page/story and TAG 2GFITNESS so we see it. Also POST your picture in the FB group and if you’ve completed the workout today.
DAY 25: Lower Body Burn #12
Your daily task is to drink 3 litres of water today which is .5 more than last time. POST your proof in the FB group and if you’ve completed the workout today.
DAY 26: Cardio Killer #3
Your daily task is to re-test your shoulder mobility AFTER the workout today. Remember to use a foam roller or the two towels like you did last time. POST your results in the FB group and if you did the workout today.
DAY 27: 10-minute Core #2
Your daily task is to re-test how many pushups you can do till fatigue. POST your results in the FB group, how you did them and if you did the workout today.
DAY 28: Strength and Length #6
Your daily task is to re-test how long you can hold the wall sit BEFORE the workout today. POST in the FB group your results and if you’ve completed the workout for today.
DAY 29: 15-minute Core
Your daily task is to re-test how long you can hold a plank from your forearms. Do this BEFORE the workout. POST your results in the FB group and if you’ve completed the workout today.
DAY 30: Mobility Moves #3
Your daily task is to write out your overal experience throughout the challemge and include any strength gains you’ve attained. POST your results on your personal IG or FB page/stories and TAG 2GFITNESS so we can see. Also, POST in the FB group and if you’ve completed the workout today.
It’s time to
spring into summer!
Real Work. Real Results.
start now
Ask us any questions you may have along the way.
Now go crush these 30 days!