28-Day Extreme Workout Challenge

Based on fitness professionals and those who love a good challenge in the gym or even at home, we have created this extremely difficult exercise challenge. This must be completed every day, taking only one day to rest. Do this for 28 days and see the results.

• Age Group 18-25:

Workout 1 - Full Body Challenge:

Perform 5 rounds of the following circuit as quickly as possible:

1. 20 burpees

2. 30 mountain climbers

3. 40 kettlebell swings

4. 50 jumping jacks

5. 60-second plank

• Age Group 25-35:

Workout 2 - HIIT Intensity:

Complete 8 rounds of the following circuit in 20 minutes:

1. 10 box jumps

2. 15 push-ups

3. 20 walking lunges (10 per leg)

4. 25 squat jumps

5. 30-second bicycle crunches

• Age Group 35-45:

Workout 3 - Strength and Endurance Test:

Perform 3 rounds of the following circuit for time:

1. 15 deadlifts (use challenging weights)

2. 20 hand release push-ups

3. 25 box step-ups (weighted if possible)

4. 30 Russian twists (use a medicine ball or dumbbell)

5. 35-second wall sit

• Age Group 45-55:

Workout 4 - Total Conditioning Challenge:

Complete 4 rounds of the following circuit as quickly as possible:

1. 20 thrusters (use a barbell or dumbbells)

2. 25 bent-over rows

3. 30 overhead lunges (15 per leg)

4. 35 push press (use a barbell or dumbbells)

5. 40 sit-ups

• Age Group 55+:

Workout 5 - Low-Impact Endurance Challenge:

Perform 5 rounds of the following circuit at a moderate pace:

1. 15 step-ups (use a low platform or stairs)

2. 20 incline push-ups (use a bench or wall)

3. 25 standing leg lifts (12 per leg)

4. 30 seated Russian twists (use a medicine ball or dumbbell)

5. 35-second standing wall lean (place palms against a wall)

*These workouts are designed to be challenging. Stay hydrated, warm up properly, and listen to your body during the workouts.