FREE Workout Calendars

Pick the exercise challenge that works best for you! The thumbnails on the PDFs are linked to the corresponding workouts. I recommend also printing it out and putting it on a wall or fridge…somewhere where it will be easy to cross off the workouts as you go! To connect with others who are taking charge of their health & fitness, and who are taking part in these challenges, join our Facebook Group, Enrich Your Life Fitness Community!


DECEMBER HOLIDAY HYPE CHALLENGE

Welcome to our 🎄 HOLIDAY HYPE ⛄️ Challenge! The weather outside might be frightful, but that won’t stop us from getting or staying FIT!

Who says you have to leave the house to keep up with your fitness? The truth is…you don’t need the gym or the outdoors to stay healthy. You don’t need fancy equipment and you don’t need to get dressed up in your gym clothes…pajamas will do just fine.

December is the PERFECT month to get going on your AT-HOME fitness! Let’s finish this year STRONG!

Not sure what to do for your workouts? I’ve got you! All the guesswork is taken out of the equation. All the planning is done for you. All you have to do is follow along with the workout videos on this calendar!

7-DAY STRENGTH TRAINING JUMPSTART

We’ll be following the exercise plan in our Fitness Journal this week with FULL-WORKOUT videos that have been created to match the workouts in the Enrich Your Life Fitness Journal! These workout videos include a pre-workout warm-up, workout, and post-workout cooldown/stretch.


ROCK WEEK

Work out while listening to Guns N’ Roses, Aerosmith, Kings of Leon, Bon Jovi, and more! 


No More Than 24

Get Fit in 24 Minutes per Day or Less!

This week we’ll be combining strength training with cardio to make the absolute most of our workouts in 24 minutes or less per day!

All workouts are HIIT with 40 seconds of exercise followed by a 20 second rest. Dumbbell weight should be heavy enough to just barely get you to the end of each set. If you can go longer than 40 seconds, go heavier. If you can’t make it through to the end, go lighter.

Let’s do it!


ONE-WEEK WORKOUT PLAN


Stronger Than Yesterday Challenge

This is a 4-week challenge where we will be focusing on strength. Don’t worry, there will be plenty of calorie burning in this challenge! Did you know that strength training actually burns more calories than cardio alone?

It’s true that a cardio workout will burn more calories during the workout than strength training does during the workout. However, once the cardio exercise stops, the boost in calorie-burning stops along with it. With strength training, the calorie-burning continues for 3 days after the workout due to the process of microtrauma-repair and muscle-remodeling. Even while we sleep!

Read this article I wrote about why strength training is so important (CLICK HERE TO READ)


30-Day Ease Into Exercise Challenge

This challenge is for anyone who:

  • Is a beginner or hasn’t worked out for a while
  • Wants to get in shape but isn’t sure where to start
  • Has limited time and is too busy to workout
  • wants to make exercise a habit but not a chore
  • wants an easy way to break their fitness barriers
  • is looking for accountability, encouragement, and inspiration from a motivational community (Join our community Facebook group HERE!)

4-Week Abs & Glutes Challenge


One-Week Mini Challenge

This challenge is for anyone who wants to do an exercise program but isn’t ready to commit to a month-long challenge.


4-Week 2-Fit-2-Quit Challenge

This challenge is for anyone who wants to transform their health, fitness, and body composition through strength training and cardio. The entire body will be worked this month with a special extra body area focus each week (see below for weekly focus—this focus is IN ADDITION to this full-body program). This program is designed to give you the US Dept of Health & Human Services recommended daily exercise recommendation of at least 150 minutes per week.
Week One – Total Body Focus
Week Two – Glutes Focus
Week Three – Abs Focus
Week Four – Upper Body Focus