Thirty day fitness challenge - Advanced

  • Overview
Fitness Wellbeing at Work
Looking to really push your fitness to the next level? This month of advanced challenges could be just the thing.
Gold Fitness Challenge

The premise is simple - one fitness challenge every day for a month. 

This is the Advanced thirty day fitness challenge. If you feel it is a level too high for you, you could also try our Intermediate or Beginner variations.


Day:

  1. Jog 30 mins + Express class
  2. Class: Yoga, pilates or BODYBALANCE
  3. Brisk walk 40 mins
  4. Jog 30 mins + Pushups: 30, Squats: 40, Lunges: 30
  5. Brisk walk 40 mins
  6. Cycle 20km
  7. Swim 30 lengths or repeat your favourite session from days 1-6
  8. Brisk walk 40 mins
  9. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  10. Pushups: 30, Squats: 40, Lunges: 30
  11. Jog 50 mins + Express class
  12. Class: Yoga, pilates or BODYBALANCE
  13. Brisk walk 70 mins
  14. Jog 50 mins + Pushups: 50, Squats: 60, Lunges: 50
  15. Brisk walk 70 mins
  16. Cycle 30km
  17. Swim 50 lengths or repeat your favourite session from days 8-16
  18. Brisk walk 70 mins
  19. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  20. Pushups: 50, Squats: 60, Lunges: 50
  21. Jog 70 mins + Express class
  22. Class: Yoga, pilates or BODYBALANCE
  23. Brisk walk 100 mins
  24. Jog 70 mins + Pushups: 70, Squats: 80, Lunges: 70
  25. Brisk walk 100 mins
  26. Cycle 60km
  27. Swim 70 lengths or repeat your favourite session from days 18-26
  28. Brisk walk 100 mins
  29. Jog 20mins + Class: Spin, BODYCOMBAT or BODYATTACK
  30. Pushups: 70, Squats: 80, Lunges: 70

Last updated Tuesday 30 June 2020

First published on Wednesday 22 June 2016

Fitness Wellbeing at Work