28-Day Fit Body Challenge

Get ready for a total body fitness challenge that will help you tone and define in just 28 days! This four week program combines basic weight lifting moves and fat-burning HIIT to help you build muscle mass while reducing fat stores, giving you a lean, strong, healthy look.

This 28-Day Fit Body Fitness Challenge will sculpt muscle along your arms, shoulders, abs, glutes, and legs. It’s designed to give you full-body definition by chiseling away fat as it pumps and shapes your muscles. Get ready for a fitness challenge that works! It’s 28 days to your best body ever!

What You’ll Need: Dumbbells ranging from light (5-8 lb.) to heavy (25 lb.), a light kettlebell (5-10 lb.), and a bench.

What to Do: For each move, complete sets of 10-12 reps with 30-60 seconds of rest in between. We will let you know how many sets you should be completing each week. To avoid injury, watch the videos included below to learn how to perform the moves with proper form. Don’t forget to warm up before every workout and stretch after.

28 Day Fit Body Challenge Workout Plan:

Week 1: For each move, complete 2 sets of 10-12 reps each. Walk 2 miles on day 6.
Week 2: Complete 3 sets. Walk 2.5 miles on day 6.
Week 3: Complete 4 sets. Walk 3 miles on day 6.
Week 4: Complete 5 sets. Walk 3.5 miles on day 6.

Day 1 Legs & Glutes
Weighted Walking Lunges (10-12 reps each side)
Goblet Squat
Donkey Kicks (10-12 reps each side)
Weighted Single-Leg Glute Bridge (10-12 reps each side)

Day 2 HIIT & Upper Abs
HIIT: 15 Minute Total Body Fat Blaster
Toe Touches
Bicycle Crunch (10-12 reps each side)

Day 3 Back & Chest
Dumbbell Renegade Row (10-12 reps each side)
Dumbbell Flyes
Dumbbell Bench Press
Reverse Dumbbell Flyes

Day 4 HIIT & Abs
HIIT: The Ultimate No-Equipment Fat Sizzling Workout
Russian Twist with Weight (10-12 reps each side)
Straight-Leg Jackknife Crunch

Day 5 Shoulders & Biceps
Shoulder Press
Kettlebell Squat to Shoulder Press (10-12 reps each side)
Push-Ups
Alternating Bicep Curls (10-12 reps each side)

Day 6 Walk

Day 7 Triceps & Lower Abs
Bench Tricep Dips
One-Arm Overhead Tricep Extension (10-12 reps each side)
Leg Lifts
Reverse Crunch

Walking Lunges

Goblet Squat

Donkey Kicks

Single-Leg Glute Bridge

Toe Touches

Bicycle Crunch

Renegade Row

Flys

Bench Press

Reverse Flyes

Russian Twist

Straight Leg Jackknife Crunch

Shoulder Press

Kettlebell Squat to Shoulder Press

Push-Up

Alternating Bicep Curl

Tricep Dips

Overhead Tricep Extensions

Leg Lifts

Reverse Crunch

Love the challenge? Let us know! Leave a comment in the section below.