FitZen 30 Day Challenge

30 Days with FitZen

www.fitzen.com.au

Welcome!

Thank you for taking a step towards creating
A Lifestyle for your Body, Mind & Health
with FitZen

Are you ready to transform your
body, mind and health over the next 30 days?

FitZen is here to help you with just that..

Lets begin!

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Table of Contents

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www.fitzen.com.au

30 Days of FitZen Fitness

Tap the corner of a square every day you complete
your task for a tick to appear

1Stretch 2Cardio 3Full Body 4Yoga 5Upper Body
6Lower Body 7Stretch 8Full Body
12Cardio Stretch / Strength &
Strength & 17Stretch Circuit HIIT Holds Core
Glutes 22Cardio
27Stretch 13Full Body 9Yoga 10Full Body
11Stretch 18Full Body 15Upper Body
16Lower Body Stretch /
Circuit HIIT Holds Strength &
Strength & Core
Glutes 23Full Body 14Yoga
28Full Body Stretch / 20Full Body
21Stretch Holds 25Upper Body
26Lower Body Circuit HIIT
19Yoga Strength &
Strength & Stretch / Core
Glutes Holds
30Full Body
24Yoga
Stretch /
Holds

29Yoga
Stretch /
Holds

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Gratitude

Every day during your 30 Days with FitZen you will:

List three things your grateful for each morning
Weather you find writing these down easiest or simply just

thinking of things before you step foot out of bed in the
morning, this is a great way to start a good day!

Try think of different things each day and not just the
same same! ….

Today I am grateful for wakening, a roof over my head, my
bed, being able to see, hear or feel, my family or friends,
having fresh water or technology!

There’s so much to be thankful for each day, this is a great
mindset tool to use and make apart of your daily routine.

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JOURNALING

Throughout your 30 days with FitZen you will learn to
write a journal entry every day.

Writing down your current thoughts is the best way to get
things off your chest, relieve stress or worries! Each day try
writing in your journal, it can be first thing in the morning

or before you head to sleep at the end of your day.

Sometimes when we are feeling frustrated, emotional or
even happy this is the best way to feel clear headed. You
may feel silly or unsure what to write. There’s no wrong or
right to this, you can write one worded feelings or things

your thinking but would never share aloud.

I usually begin with the date and go from there,
sometimes its only a couple sentences or words and other

days it can be a couple pages!

Journaling is something we don’t ever have to re-read or
share, you can throw the pages away or you can keep

them safe and look back after a few months or year and
see the difference in the way you now think or feel.

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POSITIVES

Another very important tool to implement into your
mindset. You will start making positives apart of your daily

routine throughout your 30 days with FitZen.

When things go wrong or your having a bad day, its so
important to not let it get to you, try changing your

thoughts, and every time this happens, look to the bright
side, think of something positive that happened in your day

or from the situation.

Shifting your focus and won’t let you dwell on negatives!
Because when we think negative, the negatives keep
flowing to you as this is all your mind is focusing on.

Examples can be simply someone smiled at you today or
the sun was shining and it was a beautiful day

. Examples from a situation could be I lost $50 from my
pocket throughout my day, I really needed that money! You

may then begin to get upset over this loss. Instead of
focusing on this loss, think well I lost $50 at least it wasn’t
hundreds of dollars, I can make that money again, and that
$50 may be found by someone lucky and in much need of

it, more than me and I have made someone’s day!

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Goals

Having goals is so important. There are many types of goals you
should strive for daily, weekly, monthly, yearly and your future.
Goals make you feel driven and accomplished, which is key to

motivation.

When setting goals, write them down, visualise them and write
down the steps you will need to take to achieve them.

Each day, week and month are steps towards your achievement of
these. Its good to write down or visualise how and why you are
going to do these goals.

Be proud and hold yourself accountable throughout your steps,
this will keep you motivated. And trust me, there’s no better

feeling of accomplishment! Goals can vary from person to person,
we are all have different  beliefs and what’s important to each
individual will vary.

Examples may be to make my bed daily, to drink 3L of water daily,
to loose 5kgs, to call a friend or family member weekly, travel

somewhere new, smile to a stranger or to get my drivers licence.
Whatever your goal, always make a date or time to achieve this by

and acknowledge the steps or process you will go about to
achieve. You can achieve anything you set your mind to, always
believe in yourself and you will become your biggest motivator.

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ROUTINE

This is such a crucial part to life.
Having a routine will drive you and set you up

for success.

Create your own routine, and what works for
you. A morning/evening routine is so important
to set the tone for each day. Including self-love,

hobbies and goals into your routine will lead
you to live your best life and bring you
happiness.

When we have no routine or plan, we tend to
go off track or achieve less.

By creating a routine, we find more time to
relax, lower levels of stress and anxiety, and

improve sleep. Aim to get 7-9hours sleep
included within your routine each night.

www.fitzen.com.au Page 8

Self-care and love

Making time for yourself is so important, to enjoy
the things that bring you happiness in life.

Practice writing down or saying things you love
about yourself. When you love yourself and are

happy with yourself, you will become more
confident and begin to worry less. Its easy to look
for flaws within but everyone has their own beauty,

look further than your image.

You are more than you look. Do things that make
you feel good and make time for these. Things may
include reading, movies, taking a bath, doing your

nails or a facemask, exercise, cooking, enjoying a
cuppa or taking time off social media! Whatever
makes you feel good, make time to do more of it

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Affirmations/Attractions

Another great mindset tool for you, begin by creating your
own affirmation. Repeat this daily. Come up with a line that

aligns with you. Choose what you have going in life and
what you wish to attract.

Examples could be “I am blessed with a wonderful family
and friends, I embrace the rhythm of life and I know my

intuition will always take me in the right direction.
”Affirmations can be used to create the reality we want, and
attracting our desires weather that be wealth, love, beauty

and happiness.

They reprogram our subconscious mind, to encourage us to
believe certain things about ourselves or the universe. They

are positive statements to help you over come negative
thoughts, very powerful, releasing you from negativity, fear,
worry and anxiety. When these affirmations are repeated

over and over again, they begin to take charge of your
thoughts, slowly changing your pattern of thinking and

ultimately changing your life! I wish to share my own
personal affirmation that I say daily to myself, “I love the
body and life I have created, everything is happening for me

and I am truly taken care of.”

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Fats

Dietary fats are essential to give your body energy
and support cell growth. They help protect your
organs and keep your body warm.

Fats also help absorb some nutrients and produce
important hormones! 

Fats contain 9kcal per 1 gram. 
 So 20g of fat, will contain 180 calories. ( 9 x 20,
simple!) Fats come in serval forms, including

unsaturated fats which you then have
polyunsaturated or monounsaturated fats, these

are good fats and the ones you should be
consuming. Then there are saturated or trans fats,

which you should be consuming less of and
avoiding! 

Super healthy, nutritious and beneficial fats you
should be consuming include avocado, cheese,
dark chocolate, whole eggs, fatty fish like salmon,

nuts, chia seeds and extra virgin olive oil.

www.fitzen.com.au Page 11

Micronutrients

Micronutrients include vitamins, minerals and water!
Essential to maintain a healthy body and reduce risks of some

chronic diseases. 
Major Minerals•
Calcium – Found in dairy products
Phosphorus – Found in pumpkin andsunflower seeds•
Magnesium – Found in nuts andbananas• Potassium – Found in
fruits,vegetables, whole grains, and meats• Sodium – SaltMinor
Minerals• Zinc – Found in oysters•
Iron – Found in red meat, lentils, and Beans 
Fruit & Vegetables We should love and enjoy these foods!
They are low in calories, which means you can eat a higher volume of

them!
They contain so many vitamins and minerals and come in a variety of

flavours and colours and a great source of fibre. They benefit your
health and protect you against cancer and other diseases, being low in

sodium and cholesterol. 
As you have heard from a young age, eat 5 vegetables and 2 fruit every

day for good health. 
Try eat 5 different vegetables, to get all kinds of vitamins and minerals

in you!75g of a veg = 1 serve Water!! 
Water is the primary component of all living systems. Approximately

60% of our bodyweight is composed of water.
Water has many important health functions, such as Acting as a

solvent to transport nutrients, waste products, and oxygen
throughoutthe body, Regulating body temperature, Providing a
medium for chemical reactions to occur, Acting as a lubricant around
joints, Serving as a shock absorber in the eyes, spinal cord, and amniotic
sac (during pregnancy). Water is so important for healthy skin, and
keeping our hunger under control! I recommend 2-3L of water per day.

www.fitzen.com.au Page 11

Carbohydrates

Carbohydrates are your body’s main source of energy.
Fuelling your brain, kidneys, heart, muscles and central
nervous system to all function. Carbohydrates include
sugars, starches and fibre. Consuming these pre and post

exercise is important, for energy/ fuel.
As exercising uses energy in your body, it is vital to

replace the fuel back to the body and
replenish. Nutritious, carbohydrate-rich foods include
breads, cereals, rice, pasta, grains, fruits, and vegetables.

Less nutritious foods include lollies, crisps, and soft
drinks. 

Foods like bread, cereals, pasta and grains and
vegetables containing starches will provide a slower and
longer release of energy, so great for substantial meals to

fuel you for a long period of time.
While fruits and lollies contain sugars that release energy
more quickly, ideal for consuming before or after exercise

to release energy into your body within less time than
starchy carbohydrates. Carbohydrates contain 4kcal per
1gram. So something containing 38g of carbs, will have

152 calories just from carbs.

www.fitzen.com.au Page 11

Fitzen toolbox

MY TOP RECCOMENDATIONS

My daily horoscopes app

I had never been into horoscopes before, until a friend introduced
me to this app which I now love! I include it into my daily routine
and read each day, I highly recommend you to give this ago they
are always so interesting.

TDEE.COM

This is a tool online that simply helps you set your recommended
calories by macronutrient weather you are looking to loose,
maintain or gain weight, It automatically calculates your Total Daily
Energy Expenditure. It is so simple and very effective, a key to
getting your best results. Once you get your recommended calories
you can use them to set up within MyFitnessPal.

Seconds App

This is a timer app, which I use for circuit training. Download this to
use for some of your FITZEN activity.

Spotify

Also Spotify & Smart Watches or Fitbits are my other must haves!

My Fitness Pal

Tracking your calories within this app is a great way to be aware of
what you are consuming. It may take a bit of playing around to
become familiar with using it, but once you get the hang of it you
can scan barcodes, set your calories, track energy expenditure and
intake, create meals and even copy from previous days to make
tracking quick and easy. Its definitely one of my top apps, that keep
me on track for nutrition, because I’m only human and have zero
self-control when it comes to eating, so tracking and seeing how
many calories are in foods, definitely puts me off binging!

www.fitzen.com.au Page 12

Macronutrients

Protein Carbohydrates Fats

Micronutrients

Water Major Fruit &
Minerals Vegetables

www.fitzen.com.au Page 12

Protien

Proteins are essential nutrients for the human body, for
muscle growth and also fuel. Providing as much energy

as a carbohydrate, 4kcal per gram. amino acids.
The recommended protein intake for a sedentary person

is
0.8–1.0 g/kg body weight/day.
Endurance or strength athletes have higher protein
requirements, Endurance training – 1.2–1.6 g/kg/ day
Strength training – 1.2–1.8 g/kg/ day.
Your best protein sources come from lean meats,
seafood, beans, soy, low-fat dairy, eggs, nuts and seeds.
These sources are also high in nutrients which are so
important for your health and lower in saturated fat and
calories. Try to consume some of these sources in every
meal your consuming each day. Plant proteins lack some
essential amino acids but they are healthier than animal
based protein as they contain less fat, no cholesterol and

plenty of dietary fibre.
Quinoa, is a good source of complete protein containing
all nine essential amino acids. Aiming for 25g of fibre per
day is ideal, to keep your bowels moving and keeping you
feeling fuller for longer. Getting your ideal protein and
fibre intake daily is most important to help satisfy your

hungry hormone

www.fitzen.com.au Page 11

Fruit & Veg

We should love and enjoy these foods! They are low in
calories, which means you can eat a higher volume of

them!
They contain so many vitamins and minerals and come
in a variety of flavours and colours and a great source of

fiber.
They benefit your health and protect you against cancer
and other diseases, being low in sodium and cholesterol.

As you have heard from a young age, eat 5 vegetables
and 2 fruit every day for good health.

Try eat 5 different vegetables, to get all kinds of vitamins
and minerals in you!

75g of a veg = 1 serve

www.fitzen.com.au Page 11

Water

Water is the primary component of all living systems.
Approximately 60% of our bodyweight is composed

of water.

Water has many important health functions,

such as Acting as a solvent to transport nutrients,
waste products, and oxygen throughout the body,

Regulating body temperature,
Providing a medium for chemical reactions to occur,
Acting as a lubricant around joints, Serving as a shock

absorber in the eyes, spinal cord,
and amniotic sac (during pregnancy).

Water is so important for healthy skin, and keeping
our hunger under control! I recommend 2-3L of water

per day.

www.fitzen.com.au Page 11

Fats

Dietary fats are essential to give your body energy and
support cell growth. They help protect your organs
and keep your body warm.
Fats also help absorb some nutrients and produce
important hormones!
Fats contain 9kcal per 1 gram.
So 20g of fat, will contain 180 calories.
( 9 x 20, simple!)

Fats come in serval forms, including unsaturated fats
which you then have polyunsaturated or

monounsaturated fats, these are good fats and the
ones you should be consuming.

Then there are saturated or trans fats, which you
should be consuming less of and avoiding!

Super healthy, nutritious and beneficial fats you
should be consuming include avocado, cheese, dark
chocolate, whole eggs, fatty fish like salmon, nuts, chia

seeds and extra virgin olive oil.

www.fitzen.com.au Page 11

JOURNALING

DATE:

www.fitzen.com.au Page 13

Day 1 with FitZen Today's Quote:
"I am enough"
Date:

Routine

Time Activity

Todays Fitness has been completed
Today I am grateful for...

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Day 1 Stretching

Stretch Try to do this first thing after wakening in the
morning(even in your pjs!), it will set you up for a good day,
boosting your energy, releasing tension and pains that you may

have developed overnight, and blood flow through the body,
improving circulation and increasing flexibility in muscles and

to your joints.

Do each stretch for 12-15 repetitions or seconds and repeat
this activity twice.

Knee reaches (hinge hips back and bend knees)
Groin stretch
Alternating lunge with twist
Hand flexion/wrist circles
Leg rotations/swings
     
Arm rotations/circles
Head rotations/neck circles
Ankle rotations

www.fitzen.com.au Page 15

Day 2 Cardio

30 minutes of cardio activity, your choice of
walking, biking or running.

You can do this activity in the AM or PM, either
will benefit you.

The morning will set you up with increased energy
levels for the day and get your blood flowing, or
the evening is a good time to reflect on your day
while having more energy to release from a day’s

worth of fuel. 

www.fitzen.com.au Page 

Day 3 Full Body

Depending on your fitness level, challenge
yourself by using body weight or implementing

weight to the exercises with Dumbbells or
Barbells, and increasing this over the weeks. 

12-15 Repetitions, Repeat 2 rounds 
(Perform A exercises together,

all sets and reps before moving onto B
exercises.)

A1 – Squat
A2 - Hip Thrust
A3 – Lunge

B1 – Triceps Dips
B2 – Face Pulls (Using a Towel, Band or Cable) 

C1 – Push Ups
C2 – Sit Ups

www.fitzen.com.au Page 

Day 4
Yoga stretch/Holds

Hold or perform each stretch for 30-60 seconds

1.Downward Dog
2.Side Oblique Reach
3.Deep Lunge & Reach For The Stars
4.Childs Pose
5.Single Leg Stretch (Hamstrings)
6 Cross Over Single Leg Stretch (Quads/Glutes)
7.Cat/Cow
8.Wide Squat Twist (Hands Pushing On Knees)
9.Half Kneeling Twist
10.Lying Leg Hugs
11.Sitting Centred With Body Turns
12.Half Hangs (Grab Elbows, Hang To Knees & Sway)

www.fitzen.com.au Page 

Day 5
Upper Body Strength | Core

You will need a set of dumbbells for this activity or
could use water bottles or any kind of weight you have
access to.

10 Reps Each Exercise, x2 Rounds

A1 Upright Rows
A2 Shoulder Press
A3 Lateral Raise

B1 Bent Over Rows
B2 Push Ups

30 Seconds Each Exercise, 10 Seconds Rest In Between
Each Exercise.
Repeat 3-4 Times, 60 Seconds Rest After Each Round.
(Use the Seconds App, That I recommended to download)

A1 Shoulder Taps
A2 Sit Ups
A3 Elbow To Knees (Cross Overs)
A4 Leg Raises

www.fitzen.com.au Page 

Day 6
Lower body strength/Booty

30 Seconds on each exercise, 10 seconds rest in between.
Repeat 4 rounds, 60 seconds rest after each round.
Bodyweight or can use weights to increase the intensity
depending on your fitness level.

1. Squats
2. Jumping Squats
3. Step Ups
4. Jumping Lunges

30 Seconds on each exercise, 10 seconds rest in between.
Repeat 3-4 rounds, 60 seconds rest after each round.
Complete all exercises on one leg then do the other leg.
Body weight, or bands/ankle weights can be used, challenge
yourself, concentrate and push through each rep/round.

1. Donkey Kicks
2. Donkey Kick Pulses
3. Kick Backs
4. Kick Back Pulses
5. Fire Hydrants
6. Fire Hydrant Pulses

www.fitzen.com.au Page 

Day 7 Stretching

Try to do this first thing after wakening in the
morning(even in your pjs!), it will set you up for a
good day, boosting your energy, releasing tension and
pains that you may have developed overnight, and blood
flow through the body, improving circulation and
increasing flexibility in muscles and to your joints.

Do each stretch for 12-15 repetitions or seconds and
repeat this activity twice.

Knee reaches
Groin stretch 
Hand flexion/wrist circles
Leg rotations/swings
Arm rotations/circles
Head rotations/Neck circles
Ankle rotations

www.fitzen.com.au Page 

Day 8
Full body Circuit
HIIT (high intensity
interval training)

Depending on your fitness level, you can
add weight to exercises to suit and
challenge yourself.

30 Seconds on each exercise, 10 seconds
rest in between

Repeat 4 rounds, 60 seconds rest after
each round

1. High Knees
2. Shoulder Press
3. Squats
4. Press Ups
5. Dips
6. Bent Over Rows
7. Bicep Curls
8. Burpees

www.fitzen.com.au Page 

Day 9
Yoga stretch/Holds

Hold or perform each stretch for 30-60 seconds

1. Downward Dog
2. Side Oblique Reach
3. Deep Lunge & Reach For The Stars
4. Childs Pose
5. Single Leg Stretch (Hamstrings)
6. Cross Over Single Leg Stretch (Quads/Glutes)
7. Cat/Cow
8. Wide Squat Twist (Hands Pushing On Knees)
9. Half Kneeling Twist
10. Lying Leg Hugs
11. Sitting Centred With Body Turns
12. Half Hangs (Grab Elbows, Hang To Knees & Sway)

www.fitzen.com.au Page 

Day 10
Full Body

Perform A exercises together, all sets
and reps before moving onto B
exercises.
Depending on your fitness level,
challenge yourself by using bodyweight
or implementing weight to the exercises
with Dumbbells or Barbells, and
increasing this over the weeks.

12-15 Repetitions, Repeat 2 rounds
A1 – Squat
A2 - Hip Thrust
A3 – Lunge
B1 – Triceps Dips
B2 – Face Pulls
(Using a Towel,

Band or Cable )
C1 – Push Ups
C2 – Sit Ups

www.fitzen.com.au Page 

Day 11
Stretch

Try to do this first thing after wakening
in the morning(even in your pjs!), it will
set you up for a good day, boosting your
energy, releasing tension and pains that
you may have developed overnight, and
blood flow through the body, improving
circulation and increasing flexibility in
muscles and to your joints.

Do each stretch for 12-15 repetitions or
seconds and repeat this activity twice.

Knee reaches
Groin stretch
Hand flexion/wrist circles
Leg rotations/swings
Arm rotations/circles
Head rotations/Neck circles
Ankle rotations

www.fitzen.com.au Page 

Day 12
Walk, Bike, Run

You can do this activity in the
AM or PM, either will benefit
you.

The morning will set you up with
increased energy levels for the
day and get your blood flowing,

or the evening is a good time to
reflect on your day while having
more energy to release from a
day’s worth of fuel. 

45 minutes of cardio activity,
your choice of walking, biking
or running.

www.fitzen.com.au Page 

Day 13
Full Body

Perform A exercises together, all sets
and reps before moving onto B
exercises.

Depending on your fitness level,
challenge yourself by using bodyweight
or implementing weight to the exercises
with Dumbbells or Barbells, and
increasing this over the weeks.

12-15 Repetitions, Repeat 3 rounds

A1 – Squat
A2 - Hip Thrust
A3 – Lunge 
B1 – Triceps Dips
B2 – Face Pulls
(Using a Towel,

Band or Cable ) 
C1 – Push Ups
C2 – Sit Ups

www.fitzen.com.au Page 

Day 13
Yoga Stretch | Holds

Yoga stretch/Holds Hold or perform
each stretch for 30-60 seconds

1.Downward Dog
2.Side Oblique Reach
3.Deep Lunge & Reach For The Stars
4.Childs Pose
5.Single Leg Stretch (Hamstrings)
6.Cross Over Single Leg Stretch
(Quads/Glutes)
7.Cat/Cow
8.Wide Squat Twist (Hands Pushing On
Knees)
9.Half Kneeling Twist
10.Lying Leg Hugs
11.Sitting Centred With Body Turns
12. Half Hangs (Grab Elbows, Hang To
Knees & Sway)

www.fitzen.com.au Page 

Day 14
Upper body core strength

You will need a set of dumbbells for
this activity or could use water
bottles or any kind of weight you
have access to

10Reps Each Exercise, x3 Rounds 
A1 Upright Rows
A2 Shoulder Press
A3 Lateral Raise 
B1 Bent Over Rows
B2 Push Ups 

40 Seconds Each Exercise, 10 Seconds
Rest In Between Each Exercise.Repeat
3-4 Times, 60 Seconds Rest After
Each Round.(Use the Seconds App,
That I recommended to download) A1
Shoulder TapsA2 Sit UpsA3 Elbow To
Knees (Cross Overs)A4 Leg Raises

www.fitzen.com.au Page 

Day 15

Lower body strength/Booty

40 Seconds on each exercise, 10 seconds rest
in between. Repeat 4 rounds, 60 seconds rest
after each round. Bodyweight or can use
weights to increase the intensity depending
on your fitness level.

Squats 
Jumping Squats
Step Ups
Jumping Lunges

40 Seconds on each exercise, 10 seconds rest
in between. Repeat 3-4 rounds, 60 seconds
rest after each round. Complete all
exercises on one leg then do the other leg.
Bodyweight, or bands/ankle weights can be
used, challenge yourself, concentrate and
push through each rep/round.

Donkey Kicks
Donkey Kick Pulses
Kick Backs
Kick Back Pulses
Fire Hydrants
Fire Hydrant Pulses

www.fitzen.com.au Page 

Day 16
Stretch

Try to do this first thing after
wakening in the morning(even in your
pjs!), it will set you up for a good
day, boosting your energy, releasing
tension and pains that you may have
developed overnight, and blood flow
through the body, improving
circulation and increasing flexibility
in muscles and to your joints.

Do each stretch for 12-15 repetitions
or seconds and repeat this activity
twice.

Knee reaches
Groin stretch
Hand flexion/wrist circles
Leg rotations/swings
Arm rotations/circles
Head rotations/Neck circles
Ankle rotations

www.fitzen.com.au Page 

Day 17
Full body Circuit HIIT
(high intensity interval

training)

Depending on your fitness level, you
can add weight to exercises to suit
and challenge yourself.

30 Seconds on each exercise, 10
seconds rest in between

Repeat 4 rounds, 60 seconds rest after
each round

1. High Knees
2. Shoulder Press
3. Squats
4. Press Ups
5. Dips
6. Bent Over Rows
7. Bicep Curls
8. Burpees

www.fitzen.com.au Page 

Day 18
Yoga stretch/Holds

Yoga stretch/Holds Hold or
perform each stretch for 30-60
seconds

1.Downward Dog
2.Side Oblique Reach
3.Deep Lunge & Reach For The
Stars
4.Childs Pose
5.Single Leg Stretch
(Hamstrings)
6.Cross Over Single Leg Stretch
(Quads/Glutes)
7.Cat/Cow
8.Wide Squat Twist (Hands
Pushing On Knees)
9.Half Kneeling Twist
10.Lying Leg Hugs
11.Sitting Centred With Body
Turns
12. Half Hangs

(Grab Elbows,
Hang To Knees & Sway)

www.fitzen.com.au Page 

Day 19
Full Body

Perform A exercises together, all sets
and reps before moving onto B
exercises.

Depending on your fitness level,
challenge yourself by using bodyweight
or implementing weight to the
exercises with Dumbbells or Barbells,
and increasing this over the weeks.

12-15 Repetitions, Repeat 3 rounds

A1 – Squat
A2 - Hip Thrust
A3 – Lunge
B1 – Triceps Dips
B2 – Face Pulls
(Using a Towel,
Band or Cable )
C1 – Push Ups
C2 – Sit Ups

www.fitzen.com.au Page 

Day 20
Stretch

Try to do this first thing after wakening in
the morning(even in your pjs!), it will set
you up for a good day, boosting your energy,
releasing tension and pains that you may have
developed overnight, and blood flow through
the body, improving circulation and increasing
flexibility in muscles and to your joints.

Do each stretch for 12-15 repetitions or
seconds and repeat this activity twice.

Knee reaches
Groin stretch
Hand flexion/wrist circles
Leg rotations/swings
Arm rotations/circles
Head rotations/Neck circles
Ankle rotations

www.fitzen.com.au Page 

Day 21
Walk | Bike | Run

You can do this activity
in the AM or PM, either

will benefit you.

The morning will set you
up with increased energy
levels for the day and get

your blood flowing,

or the evening is a good
time to reflect on your

day while having more
energy to release from a

day’s worth of fuel. 

45 minutes of cardio
activity, your choice of

walking, biking or
running.

www.fitzen.com.au Page 

Day 22
Full Body

Perform A exercises together, all sets
and reps before moving onto B exercises.

Depending on your fitness level,
challenge yourself by using bodyweight
or implementing weight to the exercises

with Dumbbells or Barbells, and
increasing this over the weeks.

12-15 Repetitions, Repeat 3 rounds

A1 – Squat
A2 - Hip Thrust
A3 – Lunge
B1 – Triceps Dips
B2 – Face Pulls
(Using a Towel,
Band or Cable )
C1 – Push Ups
C2 – Sit Ups

www.fitzen.com.au Page 

Day 23
Yoga Stretch | Holds

Yoga stretch/Holds Hold or perform each
stretch for 30-60 seconds

1.Downward Dog
2.Side Oblique Reach
3.Deep Lunge & Reach For The Stars
4.Childs Pose
5.Single Leg Stretch (Hamstrings)
6.Cross Over Single Leg Stretch (Quads/Glutes)
7.Cat/Cow
8.Wide Squat Twist (Hands Pushing On Knees)
9.Half Kneeling Twist
10.Lying Leg Hugs
11.Sitting Centred With Body Turns
12. Half Hangs

(Grab Elbows,
Hang To Knees & Sway)

www.fitzen.com.au Page 

Day 24
Upper body | Core strength

You will need a set of dumbbells
for this activity or could use
water bottles or any kind of
weight you have access to

10Reps Each Exercise, x3 Rounds 
A1 Upright Rows
A2 Shoulder Press
A3 Lateral Raise 
B1 Bent Over Rows
B2 Push Ups 

40 Seconds Each Exercise, 10
Seconds Rest In Between Each
Exercise.Repeat 3-4 Times, 60
Seconds Rest After Each Round.

(Use the Seconds App, That I
recommended to download) A1
Shoulder TapsA2 Sit UpsA3 Elbow To
Knees (Cross Overs)A4 Leg Raises

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Day 25
Lower body strength/Booty

40 Seconds on each exercise, 10 seconds rest
in between. Repeat 4 rounds, 60 seconds rest

after each round. Bodyweight or can use
weights to increase the intensity depending

on your fitness level.

Squats 
Jumping Squats
Step Ups
Jumping Lunges

40 Seconds on each exercise, 10 seconds rest
in between. Repeat 3-4 rounds, 60 seconds
rest after each round. Complete all

exercises on one leg then do the other leg.
Bodyweight, or bands/ankle weights can be
used, challenge yourself, concentrate and
push through each rep/round.

Donkey Kicks
Donkey Kick Pulses
Kick Backs
Kick Back Pulses
Fire Hydrants
Fire Hydrant Pulses

www.fitzen.com.au Page 

Day 26
Stretch

Try to do this first thing after
wakening in the morning(even in your
pjs!), it will set you up for a good
day, boosting your energy, releasing
tension and pains that you may have
developed overnight, and blood flow
through the body, improving circulation
and increasing flexibility in muscles

and to your joints.

Do each stretch for 12-15 repetitions
or seconds and repeat this activity
twice.

Knee reaches
Groin stretch
Hand flexion/wrist circles
Leg rotations/swings
Arm rotations/circles
Head rotations/Neck circles
Ankle rotations

www.fitzen.com.au Page 

Day 27
Full body Circuit HIIT

50 Seconds on each exercise, 10
seconds rest in between

Repeat 4 rounds, 60 seconds rest
after each round

Depending on your fitness level, you
can add weight to exercises to suit

and challenge yourself.

High Knees
Shoulder Press
Squats
Press Ups
Dips
Bent Over Rows
Bicep Curls
Burpees

www.fitzen.com.au Page