45 Day Workout Challenge

Kick off the 45 day workout with a dynamic warm up including front kicks, step-back lunges with twists, wide squat side reach, inchworm to downward dog, and a jump twist.

Perform a complete cool-down of stretches and mobility moves, including side stretches, hip flexor openings, twists, overhead pulls, balance work, and a lunch position with down dog.

Guide a sequence of twists, hip presses, overhead arm stretches, a downward dog flow, lunges, and knee-to-chest movements to finish the workout.

Begin in a lunch position and perform seated and floor stretches, side reaches, and leg crossovers. Finish with downward dog and a behind-the-back shoulder stretch.

Engage in a full body strength workout with dynamic warm ups, balance drills, and structured 40/20 work intervals, featuring dumbbell presses, push ups, lunges, and side lateral raises.

Day 2 delivers strength and hiit with dumbbell circuits, including courtesy lunge with hammer curl and single-leg upright row, cardio bursts, and core work, repeated three times.

Day 3 lower body begins with a warm-up using dumbbells, then rounds of strength and pulsing moves: sumo squats, glute bridges, alternating single-leg deadlifts to front lunges, and side lunges.

Engage in a 15-minute cardio workout featuring shuffles, burpees, kickers, star jumps, mountain climbers, and planks, with modifications and emphasis on form, breathing, and a cooldown.

Join a day 5 upper body session in the 45 day workout challenge, using dumbbells for a full circuit of upright rows, presses, push-ups, and planks in timed rounds.

Engage your core and abs with a no-equipment, full-body circuit including bear crawls, mountain climbers, bicycle crunches, high knees, and standing crunch variations.

Strengthen your back and relieve pain before and after workouts with core and glute-based movements, including bird dog, bridge, superman, and side planks, followed by back pain relief stretches.

Start with a warm-up, then perform a full body strength workout with dumbbells, including lunges, push-ups, glute bridges, and core moves, in supersets with 35 seconds on, 15 seconds off.

Join a full-body strength and hiit workout led by Samantha, featuring dumbbell deadlifts, curls, overhead tricep extensions, and cardio intervals with scalable modifications.

Join a 30-second work, 15-second rest lower-body circuit with dumbbells, featuring nine exercises such as split squats, side lunges, glute bridges, and walking lunges, ending with cooldown.

Engage in a 15-minute bodyweight workout guided by demonstrations and a timer, with warm-up and cool-down, including jump jacks, lateral shoot-throughs, shoulder taps, reverse plank mountain climbers, and squat jumps.

Engage in a structured upper body workout with warm up, progressive rounds, and moves like Arnold press, lateral bicep curl, bent over row, and overhead tricep extensions.

Practice a progressive flexibility routine including pike position, nose-to-knee forward reach, astraddle stretches, lunges, froggie positions, ankle/hip opens, a back arch, and shoulder stretches with bands.

Improve hip mobility and strength with a flow of seated twists, hip flexor stretches, deep squats, leg lifts, knee rotations, and hip rotations.

perform a full body strength workout with dumbbells, starting with a warm up and progressing through lunges, hammer curls, rows, push-ups, squats, and chest fly variations in timed sets.

This day delivers a strength and hiit routine using dumbbells, shuffle drills, deadlifts, lunges, dumbbell swings, chest press to gorilla press, burpees, and push-up rows for endurance and power.

Day 17 targets a lower-body workout with a warm-up of front lunges and twists, hip-flexor and hamstring stretches, and a burn-out circuit with pulses, squats, and glute bridge kickouts.

Perform a 15-minute no-jumping cardio workout blending back lunges, front kicks, cross mountain climbers, and standing cross crunches to boost cardio and core, with fast intervals and a no-jump option.

Day 19 of the 45 day workout challenge presents an upper body routine with warm-up and three-set intervals of rows, presses, curls, and core moves.

Day 20 of the 45 day workout challenge focuses on core and abs with a 20 minute routine featuring planks, mountain climbers, side planks, crunches, inchworms, and bicycle crunches.

Perform knee-strengthening moves that engage the quad and glute to relieve knee pain, then hold stretches 10–20 seconds and repeat 2–3 times.

Build full body strength on day 22 of the 45 day workout challenge with a two-set, time-based dumbbell routine. Combine front-lunge curls, inchworms, bear crawls, planks, and glute bridges.

Join day 23 of the 45 day workout challenge for a strength plus hiit session with 35 seconds on, 15 seconds off, featuring dumbbell moves and core work.

Day 24 focuses on a challenging lower-body circuit, featuring curtsy lunges, donkey kicks, side lunges, reverse lunges, glute bridges, and grasshopper exercises, with 30-second work intervals and 15-second rests.

Practice shoulder stretches and strengthening routines featuring wall and twist stretches, armpit pressure, cross movements, pushups, planks, and controlled breathing to improve shoulder mobility and core stability.

Join a structured upper body workout with dumbbells, curl to press, rows, push-ups, skull crusher, and side planks, in timed intervals and a final core finish.

This 30-minute bodyweight HIIT guides you through high-intensity moves like push-ups, mountain climbers, star jumps, squat jumps, and lateral shoot-throughs, repeated in rounds with water breaks.

Engage in a full body stretching routine paired with core strengthening, featuring side lunges, push-ups, downward dog, knee drives, twists, plank variations, and mobility work to boost flexibility and strength.

Deliver a full-body strength workout on day 29 using dumbbells in two one-minute rounds, pairing deadlifts, push-ups, overhead presses, lunges, curls, extensions, flys, and squats to build total-body strength.

Engage in a strength plus hiit workout blending warmups, lower-body and upper-body moves, and full-body cardio bursts with optional dumbbells.

Perform a structured lower body workout with squats, reverse and side lunges, curtsy lunges, split squats, glute bridges, dumbbell swings, all at timed sets with rest and emphasis on form.

Perform a 20 minute full body workout with dumbbells, featuring elbow raise to military press, goblet squats, planks, and kneeling knee drives for core and shoulder strength.

Engage in a structured upper body workout with dumbbells, including warm-ups, curls, presses, kickbacks, shoulder taps, push-ups, and supersets, plus a cooldown stretch.

Day 34 core & abs delivers a structured core workout: four exercises—plank leg extension, flutter kicks, mountain climbers, and oblique side crunches—repeated through two sections, ending with a 50-second burn.

Perform an at-home back and hip relief routine with guided stretches, including knee-to-chest, butterfly, and hip-openers. Move through the sequence before and after workouts for pain relief and improved flexibility.