FitZen 30 Day Challenge

Day 28
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)

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Day 29
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

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Day 30
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

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Congratulations!

Your 30 day journey with FitZen is
complete!

bla bla blab bla

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