If you enjoyed toning your legs with our Squat Challenge, your core loved the Crunch Challenge, and your upper body felt pumped doing the Push-Up Challenge, get ready for a total-body fitness challenge that combines bodyweight exercises from all three of these challenges to strengthen your entire body. This short workout only takes a few intense minutes, so anyone can fit into their busy day.
This challenge was created by celebrity fitness trainer and owner of The Studio Montreal Val Desjardins, EXOS-certified fitness specialist, who’s worked with famous clients including Jennifer Aniston, and it only involves three exercises: sumo squats, T push-ups, and V-ups.
Below are descriptions of how to do each move, and below that is the two-week plan. By the end of the two weeks, you’ll be able to do a minute of each exercise twice through (or three times for a real challenge!). The beauty of this challenge is it will get you in the habit of exercising six times a week — even just a few minutes a day will make a difference in how you feel! And once you reach the 14th day, keep going, with the mindset that a little bit of time spent strengthening your muscles goes a long way.
2-Week Total-Body Challenge
Equipment needed: none
Directions: After warming up for a few minutes with some arm circles and jumping jacks, perform all three exercises listed below for the designated amount of time per day. Use the modifications explained below if you need to for the entire amount of time. Or, if you’re able to do the exercise as described but your muscles get tired before the time is up, instead of stopping, switch to the modifications to finish the time suggested.
After each day’s workout, do these three stretches: Child’s Pose, seated straddle, and Cobra.
- Sumo squat
- T push-up
- V-up
| Day | Workout |
|---|---|
| Day 1 | 30 seconds of each exercise 30-second rest between exercises 2 rounds 1-minute rest between rounds |
| Day 2 | 30 seconds of each exercise 30-second rest between exercises 3 rounds 1-minute rest between rounds |
| Day 3 | 30 seconds of each exercise 15-second rest between exercises 3 rounds 1-minute rest between rounds |
| Day 4 | 45 seconds of each exercise 30-second rest between exercises 2 rounds 1-minute rest between rounds |
| Day 5 | 45 seconds of each exercise 30-second rest between exercises 3 rounds 1-minute rest between rounds |
| Day 6 | Rest |
| Day 7 | 45 seconds of each exercise 30-second rest between exercises 3 rounds 1-minute rest between rounds |
| Day 8 | 45 seconds of each exercise 20-second rest between exercises 2 rounds 1-minute rest between rounds |
| Day 9 | 45 seconds of each exercise 20-second rest between exercises 3 rounds 1-minute rest between rounds |
| Day 10 | 45 seconds of each exercise 20-second rest between exercises 4 rounds 1-minute rest between rounds |
| Day 11 | Rest |
| Day 12 | 45 seconds of each exercise 20-second rest between exercises 4 rounds 45-second rest between rounds |
| Day 13 | 60 seconds of each exercise 20-second rest between exercises 4 rounds 20-second rest between rounds |
| Day 14 | 60 seconds of each exercise (you made it!) No rest between exercises 2 rounds (3 if possible!) No rest between rounds |
An explanation of how to do each exercise follows.
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