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What is 15 Day workout challenge? (Overview)
A 15-day workout challenge is a short fitness program designed to inspire people to exercise regularly for 15 days straight. These challenges are often online or on social media. The aim is to help folks build a habit of working out and get fitter.
How 15 Day Workout Challenge Actually Works:
Choosing Exercises: You get a list of exercises to do every day. These exercises can be anything from cardio and strength training to yoga or high-intensity workouts.
Time and Effort: Each day’s workout can vary in how long and how hard it is. If you’re new to exercising, you might start with easier and shorter workouts. If you’re more advanced, you might do longer and tougher ones.
Tracking Progress: You’re encouraged to keep track of how you’re doing. You can note the time it takes, take photos or measurements, or use fitness apps to see how you’re improving.
Community and Help: Many challenges want you to share your journey on social media or in a fitness group. This way, you can get support from others and feel accountable.
Rewards: Some challenges offer prizes or praise if you complete all 15 days of workouts or reach certain goals.
Mixing It Up: To keep things interesting, some challenges change the exercises or themes every day. This way, you work different parts of your body and don’t get bored.
Exercises for 15 Day Challenge Workout
Here is the overview of exercises which included in the 15 Day Challenge workout:
Week 1
Day 1: Upper Body
Exercises
Reps
Reps
Press Ups
15
10
Overhead Press
15
10
Underhand Row
15
10
Butt Kicks
15 per leg
–
Mt Climbers
30 per leg
–
Lateral or Front Raises
15
–
Bicep Curls
15
–
Tricep Kickbacks
15
–
Burpees
15
–
Jumping Jacks
15
–
Day 2: Lower Body
Exercises
Reps
Reps
Squats
15
10
Reverse Lunges
15
10
Straight Leg Deadlift
15
10
Squat Hold
10 seconds
–
Pop Squat
10
–
Stability Ball or Weighted Bridges
15
–
Butt Kick
15 seconds
–
Side Lunges
15 per leg
–
Jumping Lunge
10-15 per leg
–
Day 3: CORE/CARDIO
Exercises
Reps/Duration
Reps/Duration
X Ups or Full Sit Up with Twist
10 each side
–
Mountain Climbers
30 seconds
–
Plank Hip Dips or Plank Surrenders
10 each side
–
Plank
20 seconds
–
Plank
20 seconds
–
Jumping Jacks
30 seconds
–
V Ups or Stability Ball Crunches
30 seconds
–
Stability Back Extensions
10
–
Jumping Jacks
30 seconds
–
Day 4: Upper Body
Circuit 1
Circuit 2
Cardio Burst
Underhand Row: 12 reps
Push Ups: 10 reps
Cardio Burst: 1 min total
Push Ups: 10 reps
Row from Lunge or Renegade Rows: 12 each side
Scissor Kicks: 10 each leg
Squat Thrust: 4 reps
Push Ups: 10 reps
Skaters: 20 seconds
Bent Over Reverse Flies: 10 reps
Squat Thrust: 4 reps
High Knees: 20 seconds
Lateral Raises: 10 reps
Mountain Climbers: 10 reps
Overhead Press: 10 reps
Rest: 60 seconds
Scissor Kicks: 10 each leg
Repeat Circuit 2x total
Skaters: 20 seconds
Day 5: Lower Body
Circuit 2
Cardio Burst
Sumo Squats: 15 reps
Cardio Burst: Squat and hold for 5 seconds, repeat 10 times
Jump Squats: 10 reps
Squat Hold Burpees: 5 seconds
Squat to Front Kick or Single Leg Squats: 10 per leg
Straight Leg Deadlift: 15 reps
Cardio Burst: Speed Skaters: 25 seconds, Front Squats: 15, Jump Squats: 10, Squat with Toe Touch: 10 per leg
15 Day Workout Challenge Free Pdf
Day 6: Core/Cardio
Circuit 1
Circuit 2
Max Plank
Push Up Single Leg Crunch: 10
Squat Thrusts: 10
Toe Touch Crunch: 10
Spiderman or Side to Side Squat Thrusts: 5 per leg
Toe Touch Crunch: 10
Jumping Jacks: 10
Toe Touch Crunch: 10
Burpees: 2
Squat Thrusts: 10
Burpees: 2
Spiderman or Side to Side Squat Thrusts: 5 per leg
Mountain Climbers: 30
Jumping Jacks: 10
Max Plank
15 Day Workout Challenge Free Pdf
Day 7: Rest
Week 2
Day 8:Back/Biceps/Core
Circuit 1
Circuit 2
Cardio Burst
Bicep Curl: 12, 8 reps
Spiderman Plank: 30 seconds
Cardio Burst: 3x V Up followed by 2x Burpees, 1 min total
Overhead Shoulder Press or Underhand Flies: 8 reps
Cardio Burst: 1 min Burpees: 60 seconds
Bent Over Reverse Flies: 12 reps
Tricep Kickback: 12 per arm
Shoulder Lateral Flies: 8 reps
Tricep Push Up or Pike Push Ups: 15 reps
Push Up: 1 rep
Reverse Snow Angel: 8 reps
Plank Surrender: 5 per side
High Knees: 10 reps
15 Day Workout Challenge Free Pdf
Day 13:Hamstrings/Glutes
Circuit 2
Cardio Burst
Forward Lunge: 10 per leg
Cardio Burst: Repeat 2x total – Jump Squats: 10 reps
Squat: 10 reps
Jumping Lunge: 10 reps
Jump Squats: 10 reps
Single Leg Bridges: 10 reps
Cardio Burst: Repeat 2x total – Speed Skaters: 25 seconds, Front Squats: 15 reps, Jump Squats: 10 reps, Squat with Toe Touch: 10 per leg
15 Day Workout Challenge Free Pdf
Day 14: Rest
Day 15:Full Body
Circuit 2
Cardio Burst
Push Up or Downward Dog Push Up: 10 reps
Cardio Burst: Repeat 2x total = 1 min Squat Overhead Press: 12 reps
Jump Squats: 20 seconds
High Knees: 20 seconds
Squat Overhead Press: 10 reps
Jump Squats: 15 seconds
Curl & Lateral Flies: 12 reps
Lunge Bicep Curl: 8 per side
Jumping Jack: 15 seconds
Deadlift to Reverse Flies: 12 reps
Mountain Climbers: 20 seconds
15 Day Workout Challenge Free Pdf
Is 15 Day workout challenge enough to get in shape?
No, with the help of this workout challenge. You can’t get your workout your dream body shape because this 15-day workout challenge is the beginning of your journey and after these 15 days you will get to see some changes in yourself and also I know If you keep taking more challenges like this then one day you will definitely achieve your dream body shape.
What next after the 15 Day workout challenge?
After completing the 15 Day Workout Challenge challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
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