Back to the Basics Challenge
A 30-Day Fitness Challenge created for you by Fit Women of God.
Join us as we take it back with the old school, trusted, tried, and
true workout moves. All that’s missing is a leotard and leggings.
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©2014 Fit Women of God. All Rights Reserved.
Disclaimer:
Please consult with a medical professional before beginning any physical activity or challenge. This material is intended for general knowledge
purposes and does not take the place of medical advice or treatment of any conditions. Begin this challenge at your own risk. Fit Women of God
accepts no responsibility for injury, illness, etc. that may occur.
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day One
Complete each workout for 30 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
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Fit Women of God
Getting Back to the Basics Workout Challenge
Day Two
Complete each workout for 30 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day Three
Complete each workout for 30 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day Four
Complete each workout for 30 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day Five
Complete each workout for 30 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
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Fit Women of God
Getting Back to the Basics Workout Challenge
Day 6 and Day 7
REST
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 8
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 9
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 10
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 11
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 12
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 13 and Day 14
REST
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 15
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 16
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 17
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 18
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 19
Complete each workout for 45 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 20 and Day 21
REST
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 22
Complete each workout for 60 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 23
Complete each workout for 60 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 24
Complete each workout for 60 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 25
Complete each workout for 60 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 26
Complete each workout for 60 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 27 and Day 28
REST
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 29
Complete each workout for 90 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Day 30
Complete each workout for 90 seconds. Record how many reps you do daily.
Exercise
Reps
Jumping Jacks
Modified Push ups
Squats
Sit Ups
Lunges
Calf Raises
It’s Your Last Day! Finish Strong.
©2014 Fit Women of God. All Rights Reserved.
Brought to You By:
Fit Women of God
Getting Back to the Basics Workout Challenge
Congratulations On Sticking It Out! You Did It!
If You enjoyed this challenge, we have more challenges on our website:
www.FitWomenofGod.com. While you are there, comment and let us
know how you did on the challenge.
We would love to hear from you and see how we can help you achieve
optimum fitness and health as God designed.
©2014 Fit Women of God. All Rights Reserved.