Lady Fitness Online Challenges

At Lady Fitness, I am passionate about helping women reach their fitness goals and live a healthier lifestyle. The online challenges are designed to push you to new heights and achieve results you never thought possible. Each challenge can be carried out in the comfort of your own home and in your local area.  You will recieve online support by me through a online app by ensuring you are carrying out the online challenge you desire to take on.   For an additional cost you can also get nutritional advice and support to ensure you achieve your fitness goals and results.

Check out the prices on this page. 

Tummy Walking 28 day challenge

This challenge is a low impact cardio workout.

Tummy walking / Power walking works many muscles in your body, including:

Lower body: Quadriceps, hamstrings, calf muscles, and hip abductors 

Upper body: Shoulders and upper back 

Core: Works to challenge balance and stability 

Glutes: Toned through consistent power walking 

Tummy/ Power walking is more intense than regular walking. This style of walking has more exaggerated arm movements which engages your upper body muscles. The increased intensity helps burn  more calories then normal walking and tone muscles.

This challenge can be personalised from a beginner to advanced level. You can always regress or progress as you conquer through the challenge.  

 

Beginner Level

10 minutes a day x 28 days 

Intermediate Level

20 minutes a day x 28 days

Advanced Level 

30 minutes a day x 28 days 

Kettlebell Swing 28 day challenge

The Kettle bell challenge is a full body workout.  It works all the major muscles of the body.  The glutes, hamstrings and abdominals, and secondary to those come the quads, lats, adductors and diaphragm.  It helps to build muscle, increase endurance, and improve overall fitness. Kettlebell swings are a high-intensity, low-impact exercise that can help improve cardiovascular fitness, strength, and power. You can perform fewer reps with heavier weights to train for power, or higher reps with lighter weights for cardiovascular and muscular endurance. 

3 sets of 10 reps per day 

Kettle bell swing 

Beginners level 

4kg to 6kg weight 

Intermediate level 

6kg to 8kg weight 

Advance level 

8kg to 10kg weight

 

Squat 28 day Challenge

The Squat challenge is a 28 day challenge. It is a lower body workout. Squats are considered a vital exercise for increasing the strength and size of the lower body muscles as well as developing core strength. The primary agonist muscles used during the squat are the quadriceps femoris, the adductor magnus, and the gluteus maximus.[1] The squat also isometrically uses the erector spinae and the abdominal muscles, among others.

Beginners level

3 sets of 10

Intermediate level 

3 sets of 15 

Advanced level 

3 sets of 20 

Standing Core 28 day Challenge

Stand up core exercises offer a plethora of benefits, from improved posture and functional strength to increased balance and stability.

Stand up core exercises work many muscles in your body, including your core, glutes, quads, and abs; 

Core muscles

The pelvic floor, deep core muscles, obliques, abs, and back extensors are all worked during stand-ups. 

Glutes

These muscles are key for standing up, sitting down, and standing up straight. 

Quadriceps

This large muscle group in the front of your leg helps you stand up, run, jump, and keep your balance. 

Lats and traps

These upperback muscles also help with core strength. 

By incorporating these exercises into your routine, you can develop a strong and resilient core that supports you in both everyday activities and more intense workouts.

All standing core exercises need to be controlled using good form and not rushed to prevent injury. 

Beginners level 

3 sets of 20 seconds per exercise 

Intermediate level 

3 sets of 40 seconds per exercise

Advanced level 

3 sets of 60 seconds per exercise

Weight Walking 28 day challenge

Start with low weights and walk for 30 minutes every day. 

To Progress add more time onto your walk each week over the 28 days or go up in weight.

Maintain proper posture by standing tall, relaxing your shoulders, and focusing on the horizon. 

Swing from your shoulders, keep your head and neck aligned, tighten your abs, and strike heel-first. 

Avoid wearing ankle weights, as they can cause a muscle imbalance. Instead, you can wear them when doing leg exercises.

 

Beginners level

Dumbbell weight 2 x 1kg or 2 x 1.5kg

Intermediate level 

Dumbbell weight 2 x 2kg or 2 x 2.5kg

Advanced level 

Dumbbell weight  2 x 3kg or 2 x 3.5kg 

 

Planking 28 day Challenge

Planks are a bodyweight exercise that can have many benefits, including:

Core strength: Planks strengthen your core muscles, which are your body's main stabilizer. 

Posture: Planks can help improve your posture by keeping your spine aligned and upright. 

Balance: Planks require you to hold your weight on your toes and arms, which can improve your balance. 

Injury prevention: Planks can help prevent exercise-related injuries by providing better core strength. 

Flexibility: Planks can help stretch out your lower half of your body. 

Metabolism: Planks engage multiple muscle groups at once, which can increase your metabolic rate and help you burn calories. 

Pain relief: Planks can help alleviate stress on your back, neck, and shoulders. 

Mental health: Planks can improve your overall mental health. 

Planks work many muscles in your body, including your shoulders, back, glutes, quads, and core. You can modify planks by dropping to your forearms, increasing the length of time you hold the pose, or doing side planks. 

Start with 20 secs on day 1 and add on 10 secs each day for the next 28 days. 

 

Pricing

Online Challenge Prices
Tumming walking 28 day Challenge £30.00
Kettlebell 28 day Challenge £30.00
Squat 28 day Challenge £30.00
Standing Core 28 day Challenge £30.00
Plank 28 day Challenge £30.00
Online Challenge Prices
Tumming walking 28 day Challenge with holistic nutrition advice £40.00
Kettlebell 28 day Challenge with holistic nutrition advice £40.00
Squat 28 day Challenge with holistic nutrition advice £40.00
Standing Core 28 day Challenge with holistic nutrition advice £40.00
Plank 28 day Challenge with holistic nutrition advice £40.00

Ready to Take on the Challenge?

Join us today and start your journey to a healthier and happier you!