Challenges that keep you showing up
Short, focused challenges give you a clear target for the next 7, 14 or 28 days.
- 7-day daily habit challenge
- 14-day core challenge
- 7-day mobility reset
- Push-up, fat-burn and chair challenges in the Bonus Pack
The challenges
| Challenge | Length | Per day | What it does |
|---|---|---|---|
| 7-Minute Daily | 7 days | 7 min | Seven short full-body sessions to build a daily habit |
| Strong Core | 14 days | 10 min | Core work for posture and a stronger midsection |
| Mobility Reset | 7 days | 10 min | Gentle stretching and joint work to move without stiffness |
| 28-Day Push-up* | 28 days | 8 min | Progress from knee push-ups to full sets |
| Fat Burn* | 14 days | 15 min | High-output circuits to raise your daily burn |
| Chair Workout* | 14 days | 10 min | Seated strength and tai chi flows for joints that need care |
* Part of the optional Bonus Pack add-on.
How challenges fit with your plan
Challenges are short extras. Do them on rest days or as a top-up, and keep your main plan going. If a challenge works the same muscles as tomorrow’s workout, the recovery map shows it.
Try one free
Our free guides follow the same ideas: the 28-day push-up plan and the 7-minute workout.