Get back on track with a 4-week fitness challenge

Get back on track with a 4-week fitness challenge

Off By Fitness Geek

Have you lost regular exercise for some reason and can’t start it again?

Starting exercise after a break can seem insurmountable. Even the idea of ​​jogging or going to a gym may seem heavy, and not quite right at the moment.

However, since exercise has a positive effect on both the body and the mind, it is a good idea to keep going. When you start exercising moderately and not immediately wear out with heavy exercise, the joy of exercising can be more easily found.

Take part in a four-week fitness challenge that involves doing a short, one-movement workout each day.

branch jump

You can take on the fitness challenge of the day at the time that suits you best. You can also chop it into parts of the exercise. If the 10 push-ups in the tube are unsuccessful, do five push-ups first, take a short rest break and then do the remaining five.

The purpose of the fitness challenge is to exercise even little each day and bring exercise back into life. Once the four-week fitness challenge is over, it is easier to continue exercising regularly.

Good luck!

Week 1

  • Mon: 1 minute branch jumps
  • Tue: 20 squats
  • Wed: 10 push-ups
  • To: 20 seconds flutter
  • Fri: 5 burpees
  • Sat: 20 step squats (= 10 on each leg)
  • Sun: 10 dip presses

Week 2

  • Mon: 1.5 minutes for branch jumps
  • Tue: 25 squats
  • Wed: 15 push-ups
  • To: 30 seconds flutter
  • Fri: 7 burpees
  • Sat: 30 step squats (= 15 on each leg)
  • Sun: 15 dip presses

Week 3

  • Mon: 2 minutes branch jumps
  • Tue: 30 squats
  • Wed: 20 push-ups
  • To: 40 seconds flutter
  • Fri: 10 burpees
  • Sat: 40 walking squats (= 20 on each leg)
  • Sun: 20 dip presses

Week 4

  • Mon: 3 minutes branch jumps
  • Tue: 40 squats
  • Wed: 25 push-ups
  • To: plow as long as you can
  • Fri: 12 burpees
  • Sat: 50 step squats (= 25 on each leg)
  • Sun: 25 dip presses

Instructions for movement:

The branch jump

  • Sit in a standing position with your feet together and your hands on your sides.
  • Jump with your arms and legs open to the sides.
  • Jump back to the home position.
  • Repeat the jumps as fast as possible.


  • Sit in a hips-wide upright position. The feet point slightly outwards.
  • Descend into a deep squat with the knees open outwards. The focus is between the legs. The back is straight and the chest is as straight as possible. Legs fold forward.
  • Get back up.


  • Put yourself in the post position. The palms are below the shoulders, the shoulders wide apart.
  • Get on either your toes or knees and descend to the floor with elbows bent. Lower your chest as close to the floor as you can.
  • Push yourself back up.


  • Place your palms perpendicularly below your shoulders and rise to the  plank position onstraight arms. You can keep your knees or toes on the floor.
  • Keep your neck straight and look at the front of your body. Pull in the hub. Check that your spine is straight and not supple.


  • Lower from a standing position to a squat and bring your palms to your feet.
  • Push your feet back so that you reach the plank position with your straight arms.
  • Do a push-up, push your feet back behind your hands and jump up.


  • Sit in a hips-wide upright position. Take one step forward with one foot and leave the other behind.
  • Knee down so that both feet have an angle of about 90 degrees.
  • Push yourself back into a standing position and repeat the step squat on one leg.


  • Stand in front of the platform and place your palms on the edge of the platform. Keep your legs straight or hooked. You can also do the movement without a platform, hands on the floor.
  • Lower down at your elbows and bend and push yourself back up. Keep the backside close to the platform at all times. Also check that the elbows point straight to the rear.