Challenge 1

Welcome to Challenge #1. Over the course of the next 16 weeks you will acclimate to your new fitness routine. We recommend you do your calisthenics prior to cardio. Our core superset in phase one is PBS (Push-ups, Walking Burpee, Squats) these three movements together target the majority of the muscle groups in your body and can be done anywhere with no equipment needed.

What is a superset?
A superset is using multiple exercises in succession.
Example:
A day calls for 3 sets of 10 reps
[push-ups, walking burpees, squats]
10 push-ups, 10 walking burpees, 10 Squats
Break
10 push-ups, 10 walking burpees, 10 Squats
Break
10 push-ups, 10 walking burpees, 10 Squats
Finish

Please refer to our exercise diagrams if you have questions about form.

You can supplement cycling for running – multiply the running by 3.

Good luck and have fun and don’t forget to stretch

Week 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Pushup55555
Walking Burpee55555
Squat55555
Run (Miles)1111

Week 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup1010101010
Walking Burpee1010101010
Squat1010101010
Run (Miles)1212

Week 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsRepsReps
Pushup55555
Walking Burpee55555
Squat55555
Run (Miles)1213

Week 4

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup1515151515
Walking Burpee1515151515
Squat1515151515
Run (Miles)1323

Week 5

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Pushup2020202020
Walking Burpee2020202020
Squat2020202020
Run (Miles)2323

Week 6

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup2020202020
Walking Burpee2020202020
Squat2020202020
Run (Miles)2324

Week 7

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsRepsReps
Pushup88888
Walking Burpee88888
Squat88888
Run (Miles)2334

Week 8

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup2525252525
Walking Burpee2525252525
Squat2525252525
Run (Miles)2434

Week 9

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 3Sets 3Sets 3Sets 3Sets 3
SupersetRepsRepsRepsRepsReps
Pushup1010101010
Walking Burpee1010101010
Squat1010101010
Run (Miles)3435

Week 10

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup3030303030
Walking Burpee3030303030
Squat3030303030
Run (Miles)3435

Week 11

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 4Sets 4Sets 4Sets 4Sets 4
SupersetRepsRepsRepsRepsReps
Pushup1010101010
Walking Burpee1010101010
Squat1010101010
Run (Miles)3535

Week 12

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Pushup2020202020
Walking Burpee2020202020
Squat2020202020
Run (Miles)4536

Week 13

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup4040404040
Walking Burpee4040404040
Squat4040404040
Run (Miles)4636

Week 14

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 5Sets 5Sets 5Sets 5Sets 5
SupersetRepsRepsRepsRepsReps
Pushup1010101010
Walking Burpee1010101010
Squat1010101010
Run (Miles)5637

Week 15

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 2Sets 2Sets 2Sets 2Sets 2
SupersetRepsRepsRepsRepsReps
Pushup2525252525
Walking Burpee2525252525
Squat2525252525
Run (Miles)6648

Week 16

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Sets 1Sets 1Sets 1Sets 1Sets 1
SupersetRepsRepsRepsRepsReps
Pushup50505050
Walking Burpee50505050
Squat50505050
Run (Miles)6748