Desiree
May 3, 20222 min
Updated: May 25, 2022
Hello DF family! I have another *FREE* 4 week challenge for you (just in time for swimsuit season)! Follow my carefully thought out 4 week exercise calendar and move with me everyday to gain more strength, flexibility, and confidence.
Remember, if you're trying to lose weight, exercising is just part of the equation...you must fuel your body with healthy, clean, nutritious foods. Be sure you keep yourself hydrated with water and get plenty of sleep to recharge your body and mind for the day ahead.
This challenge is geared towards intermediate / advanced movers BUT as I always say, it's not about perfection - it's about PROGRESS! So regardless of your level, commit to moving with me everyday for 4 weeks straight, try your best, modify movements and take breaks when you need to...and I guarantee by the end of this challenge you'll see and feel massive improvements!
Your workout schedule is below - please take note: each day you'll do 1 or more workouts adding up to around 40-60 minutes total. Almost all the workouts don’t require any equipment (just a yoga mat or soft surface beneath you) but dumbbells will be used in a couple. If you don’t have them, don’t worry - you can improvise and use something around the house like water bottles!
SELF-CARE IS THE BEST FORM OF SELF-LOVE...so give your body and mind some love each day - you deserve it!
Thank you all for your love and support; I'm so grateful! Be sure to comment on each YouTube video and keep me posted on your progress - I'll cheer you on the whole way through, I promise! YOU GOT THIS! xoxo
*If you ever need a quick warm-up
👉 https://youtu.be/GSSTg9qtcNI
*If you're ever sore and need a quick relaxing stretch session
👉 https://youtu.be/fhpbOtXP6UI
Day 1
30 Min No Excuses
30 Min Thigh Burner
Day 2
45 Min Lower Body
15 Min Upper Body
Day 3
1 Hour Slow & Controlled
Day 4
40 Min Power Pilates
Day 5
45 Min Pilates Yoga
20 Min Fat Burn
Day 6
40 Min Power Pilates
18 Min Yoga
Day 7
45 Min Slow & Controlled
Day 8
30 Min Pilates HIIT
20 Min Plank HIIT
Day 9
45 Min Self-Love
20 Min Tiny Waist & Toned Legs
Day 10
30 Min Hourglass
30 Min Grow Taller & Leaner
Day 11
15 Min Abs/Core
15 Min Lower Body
10 Min Upper Body
Day 12
45 Min Lean & Sculpted
Day 13
40 Min Mobility
20 Min Thighs
Day 14
40 Min Mat
Day 15
45 Min Power Pilates
Day 16
30 Min Flow HIIT
30 Min Fat Melt
Day 17
40 Min Pilates Cardio
15 Min Lower Abs
Day 18
40 Min Pilates HIIT
15 Min Flat Belly
Day 19
45 Min Pilates With Weights
Day 20
40 Min No Excuses
15 Min Plank HIIT
Day 21
40 Min Ballates
10 Min Split HIIT
Day 22
15 Min Abs
45 Min Stretch & Tone
Day 23
30 Min Flat Belly
30 Min Ballates HIIT
Day 24
30 Min Dancer Legs
30 Min Back & Booty
Day 25
40 Min Intense HIIT
Day 26
30 Min Good Morning
30 Min Pilates HIIT
Day 27
1 Hour Fluid Pilates With Cardio Bursts
Da7 28
60 Min Pilates HIIT