Workout
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Workout Of The Day 1/04/26 - 1/18/26
Day 1
Manic Monday
This Tabata training session consists of 3 complete rounds of 15 different exercises. To maximize the effectiveness of this HIIT workout, the intensity increases as the recovery periods shorten in each subsequent round.
Round 1: Work for 20 seconds / Rest for 20 seconds
Round 2: Work for 20 seconds / Rest for 15 seconds
Round 3: Work for 20 seconds / Rest for 10 seconds
Day 2
TABATA Tuesday
Maximize your results with this high-intensity Tabata training session. This HIIT workout is structured into three progressive rounds designed for maximum fat burning and core stability.
Round 1: Perform 20 seconds of high-intensity work followed by 20 seconds of rest.
Round 2: Perform 20 seconds of high-intensity work followed by 15 seconds of rest.
Round 3: Perform 20 seconds of high-intensity work followed by 10 seconds of rest.
This full body workout structure forces your body to adapt to shorter recovery times, making it an elite home workout for improving cardiovascular endurance.
Day 3
Wildcard Wednesday
Push your limits with the Eliminator 10, a high-intensity full body workout designed to test your muscular endurance and mental toughness. This unique HIIT workout uses a descending volume structure that keeps you moving while progressively narrowing your focus.
Repetition Goal: Perform 10 reps of every exercise on the list.
The Elimination Rule: Complete one full round of all listed movements. After each round, eliminate the bottom exercise from the list and repeat the circuit.
The Progression: You will continue this cycle until only the top exercise remains, which is completed only once in the final round.
This strength and conditioning format is an excellent fat burning workout because it minimizes rest and maximizes total volume. It is a perfect home workout or gym session for those looking to build lean muscle and improve overall work capacity.
Day 4
Thirty (30:00) Minute Thursday
Maximize your efficiency with this partner-based home workout designed for high-intensity core conditioning. This HIIT workout uses a unique “Active Rest” format to ensure that both athletes remain engaged throughout the entire session.
Structure: This is a partner-based circuit where one individual performs the primary exercise while the other performs the assigned “Active Rest” movement.
Active Rest Requirement: One partner must be working on an exercise or performing active rest at all times; there is no standing rest in this fat burning workout.
The Movements: The circuit targets core stability and total body endurance through two specific blocks of work:
This full body workout is perfect for those who want a competitive and collaborative atmosphere while hitting their fitness goals.
Day 5
Filthy 50 Friday
Kick off your training with Filthy 50 Friday, a high-volume, total-body strength and conditioning session designed to challenge your endurance, stability, and muscle control.
This workout consists of 50 reps of each exercise with a 1-1 rep tempo (one second lower, one second lift) to make every rep count. Be prepared to feel the burn and build grit!
🔥 Warm-Up:
500m Row — Get your heart rate up and muscles primed.
Day 6
Savage Saturday
Maximize your strength and endurance with this partner-based home workout designed for high-intensity arm and upper-body conditioning.
Structure: This is a partner-based circuit where one individual performs the primary strength movement while the other completes the assigned Active Rest exercise.
Active Rest Requirement: One partner must always be moving — either performing reps or completing active recovery — ensuring there is no standing rest and keeping the heart rate elevated throughout the workout.
The Movements: The circuit targets arm strength, shoulder stability, and muscular endurance through multiple compound and isolation movements using bands, dumbbells, kettlebells, or bodyweight.
This full-body conditioning workout is perfect for those who enjoy a competitive and collaborative training environment while building discipline, strength, and consistency.
Day 7
Day 7 – Sunday Funday
Sunday is your active recovery day — keep moving while enjoying the moment. Go for a bike ride, brisk walk, jog, or any light cardio that refreshes your body and clears your mind. This day is about consistency, joy, and staying committed to a healthy lifestyle without overtraining.
Challenge: Complete a 5-mile ride or set your own distance goal.
Stay disciplined and finish the week strong, inspired by Proverbs 7:2.
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Our Paid Fitness Challenges and Digital Programs are designed for those who want more structure, accountability, and results. Delivered fully online, these programs include detailed workout plans, video demonstrations, and weekly challenge updates. No physical gym required, no location limits—just follow the plan and achieve measurable results. This is the perfect way to level up after completing the Free Challenge.-
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Group Coaching
The Group Coaching Program gives you full access to online structured workouts, coaching guidance, and a supportive community. This is a template-based program designed for results without the need for hourly personal training. Pay monthly and enjoy flexible access to all workouts from anywhere in the world. Perfect for gym-goers or home trainers looking for consistency and professional guidance.-
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Premium Programs
Our Free Fitness Challenge is designed to help you get started without any cost. You’ll receive a structured, fully digital workout plan that can be done at home or at the gym. This challenge proves our system works and introduces you to our coaching style, setting you up for success in our paid programs. No location limits, no physical gym—just results.-
Proverbs Pump
join the challenge To download the free workbook
Day 8
Day 8 – Manic Monday | Partner Workout
Jumpstart your week with Manic Monday, a high-intensity full body home workout designed to build strength, burn fat, and improve endurance.
This workout uses an Active Rest format, meaning one partner is always moving while the other performs the primary exercise.
Workout Structure:
The session is divided into two workout stations and completed for multiple rounds.
Station 1 – Pull Strength:
Plank Rows, Band Pulls, and Bag Rows focus on upper-body pulling strength, posture, and grip endurance.
Station 2 – Core & Posterior Chain:
Superman Holds, Cherry Bombs, and Pull-Ups with Hanging Knee Raises strengthen the core, lower back, and total body stability.
Challenge: Complete a 5-mile ride or set your own distance goal.
Stay disciplined and finish the week strong, inspired by Proverbs 7:2.
Day 9
Day 9 – Tabata Tuesday
This Tabata workout is performed in 3 rounds using timed intervals that challenge both muscular endurance and heart rate efficiency. Each round progresses with reduced rest periods to increase intensity and conditioning.
Workout Format:
20 seconds work / 15 seconds rest
20 seconds work / 10 seconds rest
20 seconds work / 5 seconds rest
Exercises Include:
Push-Ups, Skaters, Tricep Extensions, Box Dips, Bicycle Crunch, Hammer Curls, Burpees, Russian Twists, Thrusters, and Pull-Ups.
This HIIT home workout is ideal for anyone looking to lose fat, improve athletic performance, increase stamina, and stay consistent with a structured weekly fitness program.
Day 10
🔥 Day 10 – Wildcard Wednesday
The workout follows a unique Eliminator Format where all movements are completed in order. After each round, the first exercise is removed, allowing the intensity and pacing to change as fatigue increases and volume decreases. The workout continues until only the final movement remains.
Workout Instructions:
Complete all movements in sequence.
After each round, eliminate the top movement.
Repeat the circuit until only the final exercise remains.
Exercises Include:
400m Run, ½ Mile Biking, Bear Crawl, Crunch-to-Leg Lifts, Burpees, Pull-Ups, Explosive Push-Ups, Bag Curls, Jump Lunges, Jump Squats, Skaters, and Overhead Sit-Ups.
This full body HIIT workout is perfect for improving stamina, burning fat, increasing athletic performance, and keeping your training exciting and challenging.
Day 11
🕒 Day 11 – 30-Minute Thursday
Each station lasts 6 minutes, using an Active Rest format where participants hold a plank when not performing reps. This structure keeps the core engaged and eliminates standing rest, making this an effective fat-burning workout.
Workout Structure:
Athletes move through ladder progressions, increasing reps each round to continuously challenge the legs and glutes.
Exercises Include:
Squat Ladder (+2), Lunge Ladder (+2 each leg), BBB Ladder (+5 each leg), Front Squat (+2), and Power Step Ladder (+2), finishing with a 10 Curtsy Lunge challenge.
This lower body workout is ideal for improving leg strength, balance, mobility, and overall conditioning while training at home with minimal equipment.
Day 12
🔥 Day 12 – Filthy Friday
This workout features a continuous circuit format that keeps the heart rate elevated while targeting multiple muscle groups. Movements transition quickly to maintain intensity, making this an effective fat-burning HIIT workout for improving cardiovascular fitness and muscular stamina.
Exercises Include:
Push-Ups, Dumbbell Flies, Dumbbell Press, Box Jumps or Step-Ups, Bicycle Crunch, Oblique Crunch, Plank Holds, Mountain Climbers, Burpees, and Flutter Kicks.
This full body conditioning workout is ideal for anyone looking to lose fat, build lean muscle, boost energy levels, and stay consistent with a structured weekly fitness routine.
Day 13
💪 Day 13 – Savage Saturday
This strength-focused workout targets the shoulders, chest, and lower body using compound and isolation exercises that promote muscular balance and progressive overload. The alternating partner structure keeps both athletes active and accountable throughout the session.
Upper Body Movements Include:
Front Raises, Standing Dumbbell Fly, Cable Crossovers, and Arnold Press.
Lower Body Movements Include:
BBB 5/10, Kettlebell Squats, Dumbbell Overhead Squats, and Dumbbell Walking Lunges.
Exercises Include:
Push-Ups, Dumbbell Flies, Dumbbell Press, Box Jumps or Step-Ups, Bicycle Crunch, Oblique Crunch, Plank Holds, Mountain Climbers, Burpees, and Flutter Kicks.
Day 14
🏃♀️ Day 14 – Sunday Funday
Refresh your body and reset your mind with Sunday Funday, a simple yet powerful 2-mile run designed to improve cardiovascular endurance, mental clarity, and overall fitness. This steady-state cardio workout promotes heart health, stamina, and calorie burn while providing an active recovery opportunity after a high-intensity training week.
Whether performed outdoors or on a treadmill, this run encourages consistent pacing and controlled breathing, helping athletes build aerobic capacity and strengthen lower-body endurance. It’s perfect for all fitness levels and can be scaled by adjusting speed or incorporating walking intervals when needed.
This cardio-focused workout supports fat loss, endurance training, stress relief, and long-term fitness consistency while keeping movement fun and sustainable.
Join The Challenge Today
Premium Programs
Our Paid Fitness Challenges and Digital Programs are designed for those who want more structure, accountability, and results. Delivered fully online, these programs include detailed workout plans, video demonstrations, and weekly challenge updates. No physical gym required, no location limits—just follow the plan and achieve measurable results. This is the perfect way to level up after completing the Free Challenge.-
Proverbs Pump
Group Coaching
The Group Coaching Program gives you full access to online structured workouts, coaching guidance, and a supportive community. This is a template-based program designed for results without the need for hourly personal training. Pay monthly and enjoy flexible access to all workouts from anywhere in the world. Perfect for gym-goers or home trainers looking for consistency and professional guidance.-
Proverbs Pump
Premium Programs
Our Free Fitness Challenge is designed to help you get started without any cost. You’ll receive a structured, fully digital workout plan that can be done at home or at the gym. This challenge proves our system works and introduces you to our coaching style, setting you up for success in our paid programs. No location limits, no physical gym—just results.-
Proverbs Pump
Day 15
🔥 Day 15 – Manic Monday
Push your limits with this fast-paced full-body conditioning workout designed to build strength, stamina, and mental toughness. The Manic Monday Burpee Challenge uses a progressive ladder format where squats decrease as burpees increase, forcing continuous movement and elevated heart rate throughout the session.
Active rest is performed with kettlebell swings, keeping the body engaged while improving power, grip strength, and cardiovascular endurance. Athletes are encouraged to control breathing, maintain proper form, and move efficiently through each round without rushing.
This workout targets the legs, core, shoulders, and cardiovascular system while developing consistency, discipline, and overall athletic performance. Perfect for home or gym training when you want a challenging yet structured session that delivers maximum results.
Day 16
⚡ Day 16 – Tabata Tuesday
Ignite your metabolism with this fast-moving Tabata workout designed to maximize calorie burn, endurance, and total-body strength in a short amount of time. This session combines explosive movements, core stability exercises, and functional conditioning to keep your heart rate elevated from start to finish.
The workout follows structured Tabata intervals across three progressive rounds:
Round 1: 20 seconds work / 15 seconds rest
Round 2: 20 seconds work / 10 seconds rest
Round 3: 20 seconds work / 5 seconds rest
Athletes rotate through a dynamic mix of exercises including cross crunches, bear crawls, ball slams, man makers, wall balls, burpees, box jumps, jump squats, planks, cherry bombs, and superman holds. Each movement targets multiple muscle groups to improve power, coordination, and muscular endurance
Day 17
🎯 Day 17 – Wildcard Wednesday
The session is divided into four training zones targeting the entire body:
Arms: Straight bar curl hold, bag curls, curl to overhead press, and overhead bag extensions to build upper-body strength and muscular endurance.
Abs: Boat holds, can openers, V-ups, and core tucks to strengthen the core and improve stability.
Legs: Jump squats, bag full squats, front squats, and lunges to develop lower-body power and conditioning.
Back: Band pulls, bag push press, pull-ups, and bent-over bag rows to improve posture, pulling strength, and total-body balance.
This workout promotes teamwork, intensity control, and consistent effort while delivering a balanced full-body training stimulus. Ideal for athletes looking to combine strength training with cardiovascular conditioning in a motivating partner environment.
Day 18
⏱️ Day 18 – 30 Minute Thursday
Build shoulder strength, upper-body endurance, and core stability with this controlled, high-time-under-tension home workout. This session emphasizes overhead positioning, isometric holds, and functional pressing movements to improve posture, joint stability, and muscular control.
Athletes rotate through a series of strength and hold-based movements including bag presses, overhead hand air squats, standing front bag presses, overhead bag front raises, and standing straight bar raises. Active holds such as 95-degree overhead holds, lat holds, zombie walk holds, overhead bag holds, and sky punches maintain constant engagement and elevate muscular endurance.
The steady pace and extended work periods challenge both physical and mental resilience while reinforcing proper mechanics and breathing control. This workout is ideal for improving shoulder health, upper-body stamina, and total-body coordination in a home training environment.
Day 19
🔥 Day 19 – Filthy Friday
Push your endurance and total-body strength with this high-energy conditioning workout designed to challenge both muscular stamina and cardiovascular performance. Filthy Friday blends upper-body strength, explosive lower-body movements, and core-focused exercises to keep intensity high throughout the session.
Athletes cycle through a powerful mix of movements including push-ups, dumbbell flies, dumbbell presses, box jumps or step-ups, bicycle crunches, oblique crunches, timed planks, mountain climbers, bus drivers, and flutter kicks. This balanced combination develops strength, coordination, agility, and core stability while maintaining an elevated heart rate.
This workout is ideal for athletes looking to burn calories, improve overall conditioning, and finish the week strong with a demanding yet rewarding training session.
Day 20
💥 Day 20 – Savage Saturday
This partner-based workout targets total-body strength, shoulder stability, and cardiovascular conditioning using functional sandbag movements performed at home.
🔄 Structure
One partner completes the strength exercises while the other partner runs continuously. Partners switch roles after each round to maintain intensity and balance.
🏋️♂️ Training Movements
Athletes perform bag front raise to press, elevated shoulder taps to push-ups, bag clean to press, and single-arm bag press with overhead hold, focusing on controlled reps and strong core engagement.
🎯 Goal
Improve endurance, functional strength, teamwork, and overall conditioning in a high-energy training environment.
Day 21
☀️ Day 21 – Sunday Funday
❄️ Activity
Outdoor functional conditioning through snow shoveling for approximately 1.25 hours, keeping the body active and engaged.
❤️ Benefits
Builds endurance, strengthens the upper body and core, and improves overall work capacity through real-life movement patterns.
🎯 Focus
Active recovery, steady movement, and mental resilience while staying productive and energized.
Join The Challenge Today
Premium Programs
Our Paid Fitness Challenges and Digital Programs are designed for those who want more structure, accountability, and results. Delivered fully online, these programs include detailed workout plans, video demonstrations, and weekly challenge updates. No physical gym required, no location limits—just follow the plan and achieve measurable results. This is the perfect way to level up after completing the Free Challenge.-
Proverbs Pump
Group Coaching
The Group Coaching Program gives you full access to online structured workouts, coaching guidance, and a supportive community. This is a template-based program designed for results without the need for hourly personal training. Pay monthly and enjoy flexible access to all workouts from anywhere in the world. Perfect for gym-goers or home trainers looking for consistency and professional guidance.-
Proverbs Pump
Premium Programs
Our Free Fitness Challenge is designed to help you get started without any cost. You’ll receive a structured, fully digital workout plan that can be done at home or at the gym. This challenge proves our system works and introduces you to our coaching style, setting you up for success in our paid programs. No location limits, no physical gym—just results.-
Proverbs Pump
Day 22
🔥 Day 22 – Manic Monday
💪 Workout Structure
A partner-based full body circuit divided into four stations: Row, Wall Sit, Run, and Bear Crawl. All exercises are performed for 10 reps.
⚡ Format
One partner completes the repetitions while the other stays active on the pacer, ensuring continuous movement with no full rest.
🎯 Focus
Total body strength, conditioning, and endurance while maintaining teamwork, pace, and consistency throughout the session.
Day 23
🔥 Day 23 – Tabata Tuesday
⏱ Workout Format
Tabata-style intervals designed for high intensity and continuous movement.
Round 1: 20 sec work / 15 sec rest
Round 2: 20 sec work / 10 sec rest
Round 3: 20 sec work / 5 sec rest
💪 Focus
Explosive power, cardio endurance, and full-body conditioning through dynamic movements and short recovery periods.
🎯 Goal
Maintain strong effort each round while managing fatigue and keeping proper form as rest time decreases.
Day 24
🔥 Day 24 – 30 Minute Wednesday
⏱ Workout Structure
A continuous partner-based circuit performed for 10 reps each movement, combining strength, core, and lower body exercises.
💪 Format
One partner completes the workout while the other remains active on the rower, keeping intensity high and rest minimal throughout the session.
🎯 Focus
Full-body endurance, controlled strength movements, and steady pacing over the full 30-minute workout.
Day 25
🔥 Day 25 – 30 Minute Thursday
⏱ Workout Structure
A partner-based circuit combining upper body strength and core work. One partner holds a plank while the other completes the exercises, then switch.
💪 Format
Perform each movement for the listed reps, keeping transitions quick to maintain intensity and continuous movement.
🎯 Focus
Core stability, shoulder strength, pulling movements, and controlled endurance throughout the session.
Day 26
🔥 Day 26 – Filthy Friday (Home)
💪 Workout Focus
Full body strength and conditioning with explosive movements and core work.
⚡ Format
Move through each exercise continuously, keeping intensity high while maintaining good form.
🎯 Goal
Build strength, improve endurance, and keep the heart rate elevated throughout the session.
Day 27
🔥 Day 27 – Savage Saturday
💪 Workout Focus
High-intensity partner workout combining strength, power, and conditioning.
⚡ Format
20 minutes per side. Complete 30 reps of each exercise, then 20, then 10.
If you finish early, use remaining time to rest.
🎯 Goal
Build endurance, explosive power, and teamwork while maintaining strong movement quality.
Join The Challenge Today
Premium Programs
Our Paid Fitness Challenges and Digital Programs are designed for those who want more structure, accountability, and results. Delivered fully online, these programs include detailed workout plans, video demonstrations, and weekly challenge updates. No physical gym required, no location limits—just follow the plan and achieve measurable results. This is the perfect way to level up after completing the Free Challenge.-
Proverbs Pump
Group Coaching
The Group Coaching Program gives you full access to online structured workouts, coaching guidance, and a supportive community. This is a template-based program designed for results without the need for hourly personal training. Pay monthly and enjoy flexible access to all workouts from anywhere in the world. Perfect for gym-goers or home trainers looking for consistency and professional guidance.-
Proverbs Pump
Premium Programs
Our Free Fitness Challenge is designed to help you get started without any cost. You’ll receive a structured, fully digital workout plan that can be done at home or at the gym. This challenge proves our system works and introduces you to our coaching style, setting you up for success in our paid programs. No location limits, no physical gym—just results.-
Proverbs Pump
Day 28
☀️ Day 28 – Sunday Funday
🚶 Activity
Active recovery through real-life movement.
1.5 hours of snow shoveling focusing on steady effort and endurance.
💪 Focus
Light conditioning, mobility, and staying active while allowing the body to recover from the week’s intense sessions.
🎯 Goal
Keep moving, build consistency, and maintain momentum without heavy training.
Day 29
🔥 Day 29 – Manic Monday
👥 Partner Workout
Partner 1 completes reps while Partner 2 stays active on the pacer. Switch after each round.
💪 Partner 1 – Strength & Movement
Bear Crawl
Push Ups – 10
Bag Overhead Press – 10
Bag Front Raise – 10
Band Tricep Extension – 15
Box Dips – 15
🏃 Partner 2 – Pacer
Jump Jacks
Plank (Front, Left, Right)
Run
🎯 Focus
Upper body strength, endurance, and continuous movement through partner pacing.
Day 30
🔥 Day 30 – Tabata Tuesday
⏱️ Workout Format
Round 1: Work 20 sec / Rest 15 sec
Round 2: Work 20 sec / Rest 10 sec
Round 3: Work 20 sec / Rest 5 sec
💪 Exercises
Brazilian Split Squat
Bear Crawl
Bag Slam
Duck Walk
Explosive Push Ups
Wall Bag Toss
Run
Mountain Climber
Ab Mat Sit Up
Burpees
SA Alternating Lat Raise
V-Up
🎯 Focus
Full-body conditioning, explosive power, and core endurance with decreasing rest for maximum intensity.
Day 31
🔥 Day 31 – 3 Minute Thursday
⏱️ Format
Complete each movement for 10 reps.
One partner stays on a continuous run.
💪 Workout
10 Reps Each:
Bag Squat → DB Bag Lunge
Jump Squat → Jump Lunge
Cherry Bomb → Can Opener
Bag Deadlift → Box/Chair Jumps or Step Ups
⬆️⬇️ Bear Crawl between movements
🎯 Focus
Lower body strength, explosive power, core control, and conditioning to finish the challenge strong.
