Get ready to get into the best shape of your life and have fun while doing it!
Image Credit: diego_cervo/iStock/GettyImages Just because the gym is closed, your schedule is packed or you just can’t muster the motivation to head to your favorite studio doesn’t mean you have to put your fitness routine on pause. Working out at home is the perfect solution to getting your sweat on while avoiding everyone else’s germs.
Advertisement
That's one reason the LIVESTRONG.com team created the STRONGER Challenge — a series of FREE workout videos spread out over the course of eight weeks that's designed to get you results similar to those promised by popular DVD workout sets that you might pay more than $100 for.
Video of the Day
What Is the STRONGER Challenge?
The STRONGER Challenge consists of 10 35-minute workouts created by former professional soccer player and celebrity trainer Nicky Holender.
Advertisement
You can follow along with the calendar below or sign up for the challenge by downloading the MyPlate app. Each day's workout video is listed below, and the free STRONGER meal plans, shopping lists and recipes will also be available on the app.
You with us? Join our LIVESTRONG.com Challenge Facebook Group to get tips, encouragement and motivation to stay on track. Here’s the STRONGER workout calendar. Click to get the larger size to print or download:
Advertisement
Follow this calendar to take on this fitness challenge.
Image Credit: LIVESTRONG.com Creative 8-Week STRONGER Challenge Calendar Month 1, Week 1 Before you start and/or on day 1, be sure to take your measurements and BEFORE photos (here’s how). It’s important to see the progress you’ve made — and not just on the scale!
Advertisement
Day 1: HIIT workout, FIRE Day 2: Strength workout, IRON Day 3: Nicky’s signature workout, SOLDIER Day 4: Active recovery workout, REFUEL Day 5: Plyometrics (plyo) workout, IGNITION Day 6: Nicky’s signature workout, SOLDIER Day 7: Rest day
Week 2
Day 8: HIIT workout, FIRE Day 9: Strength workout, IRON Day 10: Nicky’s signature workout, SOLDIER Day 11: Active recovery workout, REFUEL Day 12: Plyometrics (plyo) workout, IGNITION Day 13: Nicky’s signature workout, SOLDIER Day 14: Rest day
Advertisement
Advertisement
Week 3
Day 15: HIIT workout, FIRE Day 16: Strength workout, IRON Day 17: Nicky’s signature workout, SOLDIER Day 18: Active recovery workout, REFUEL Day 19: Plyometrics (plyo) workout, IGNITION Day 20: Nicky’s signature workout, SOLDIER Day 21: Rest day
Week 4
Day 22: HIIT workout, FIRE Day 23: Strength workout, IRON Day 24: Nicky’s signature workout, SOLDIER Day 25: Active recovery workout, REFUEL Day 26: Plyometrics (plyo) workout, IGNITION Day 27: Nicky’s signature workout, SOLDIER Day 28: Rest day
Advertisement
Month 2, Week 5
Time to take your second set of progress photos and measurements to help you see how far you’ve come.
Day 29: HIIT workout, COMBUSTION Day 30: Strength workout, STEEL Day 31: Nicky’s month 2 signature workout, WARRIOR Day 32: Active recovery workout, RELOAD Day 33: Plyo workout, EXPLOSION Day 34: Nicky’s month 2 signature workout, WARRIOR Day 35: Rest day
Advertisement
Week 6
Day 36: HIIT workout, COMBUSTION Day 37: Strength workout, STEEL Day 38: Nicky’s month 2 signature workout, WARRIOR Day 39: Active recovery workout, RELOAD Day 40: Plyo workout, EXPLOSION Day 41: Nicky’s month 2 signature workout, WARRIOR Day 42: Rest day
Week 7
Day 43: HIIT workout, COMBUSTION Day 44: Strength workout, STEEL Day 45: Nicky’s month 2 signature workout, WARRIOR Day 46: Active recovery workout, RELOAD Day 47: Plyo workout, EXPLOSION Day 48: Nicky’s month 2 signature workout, WARRIOR Day 49: Rest day
Advertisement
Advertisement
Week 8
Day 50: HIIT workout, COMBUSTION Day 51: Strength workout, STEEL Day 52: Nicky’s month 2 signature workout, WARRIOR Day 53: Active recovery workout, RELOAD Day 54: Plyo workout, EXPLOSION Day 55: Nicky’s month 2 signature workout, WARRIOR Day 56: Rest day — you’ve finished! Congratulations!
How to Sign Up for the STRONGER Challenge
Step 1: Download MyPlate
Download the MyPlate app for iOS or Android and create your account. Under “Meal Plans” on the bottom navigation, select your start date (you only have the option to start on a Monday) and dietary preference (vegan, vegetarian, gluten-free or omnivore). On your start date, you’ll be able to log into your account and have access to each day’s meals as well as each week’s shopping list.
Step 2: Start Tracking
For each meal and snack, track your calories by clicking the check mark next to each food or recipe. If you need to deviate from the meal plan, you can also enter foods manually from the “Track” tab on the bottom navigation. Just search for your food and click the “I Ate This” button. Also be sure to track your water intake from the “Track” tab.
Step 3: Stick to Your Workouts
Print out the STRONGER Challenge workout calendar and follow along with each day’s workout video. Then track it in MyPlate. On the app’s main page, click Exercise, then search STRONGER. All of the workouts will be listed below. Select the one you performed that day.
Step 4: Find Support and Motivation
Join our LIVESTRONG.com Challenge Facebook Group to get daily tips, encouragement and motivation. You can also join the conversation in our community boards in the app (“Community” on the bottom navigation) and on desktop. Do the workouts with us, cross them off the calendar and post about it. We’re cheering for you!
Advertisement
Advertisement
Get ready to get into the best shape of your life and have fun while doing it!
Image Credit: diego_cervo/iStock/GettyImages
Image Credit: diego_cervo/iStock/GettyImages
Follow this calendar to take on this fitness challenge.
Image Credit: LIVESTRONG.com Creative
Image Credit: LIVESTRONG.com Creative
