31-Day Advanced Full Body Fitness Challenge

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You've been asking for it and now it's here! We've received a ton of requests for an advanced monthly challenge. While any of our previous challenges can be adjusted based on your fitness level, I wanted to specifically publish one that was actually listed as advanced.

This is pretty tough and the reps/time increase and then decrease again as the month goes on. You can make this challenge your own by breaking it up during the day. For example, on day 1 you could do 5 push-ups, 10 squats, 15 crunches, 20 jumping jacks in the morning and the remaining in the evening. Or you could even break them up even more and do some at lunch, the possibilities are endless. Even though this is listed as advanced it is still customizable based on your fitness level. If this is still too easy, double the reps. If this is too hard, cut them in half and only do half of what is listed each day. The most important thing is that you listen to your body but also push yourself!

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Quick Heart Pounding Interval Workout

Need a quick workout? This one is short if you just do it one time through but you can do it multiple times for an intense cardio burn. Move as quickly as you can with proper form. 

A great way to finish off this workout is to run stairs. If you have access to stairs, run up and down the stairs 10 times!

If you are in need of a workout plan that doesn't take up too much time but still gets you the results you desire, try our Busy Body 4-Week Workout Plan or pick out another workout plan of your choosing here.

1. 10 Push-Ups - 10 Jumping Jacks
2. 10 Lunges - 10 Bicycle Crunches
3. 10 Shoulder Presses - 10 Straight Leg Deadlifts
4. 10 Plank Shoulder Taps - 10 Bicep Curls
5. 10 Tricep Dips - 10 Burpees

* Stairs (10 times, if possible)

Ladder Workout Challenge: Plank Jacks + Burpees

We just returned from our hiking trip to Montana and Canada (you can view some of our pictures on Instagram (heandsheeatclean) or “follow” my personal Facebook page here). We hiked over 105 miles, gaining over 27,300 feet in elevation. We had a great time but now it's time to come back to reality and get back into the swing of things. This includes food prep and the gym! As we "introduce" ourselves back into the gym, we like to do things a little different the first few days - which includes this challenge!

Note: Don’t forget to enter our Fall Workout Challenge! Get more information here.

We previously shared another Ladder Workout Challenge and since you loved that one so much we decided to make another one! These challenges are a great way to get your heart rate up and finish your workout strong! You could even incorporate them in between your sets or do it after your warm-up, before your normal workout. For an added challenge, record the time it takes you to complete the workout and try to beat that next time. Safety first though, always use proper form!

As you will see in the chart, one set of reps decreases while the next set of reps increase. You will start by doing 10 plank jacks and move straight into 1 burpee, then do 9 plank jacks and 2 burpees, and so on. Confused about how to do a plank jack or a burpee? Read on!

We completed this challenge using our new VerveLife headphones…but not only have we used the VerveLife products in the gym, we've also tested them out on a run and they work great! We don’t really understand how people workout without headphones. We are big on having motivating music playing when lifting or doing cardio (other than hiking, we prefer listening to nature then!). When we got home from our trip we had new headphones waiting on us and we were so excited to try them out! We are testing out the VerveOnes+ and the VerveRider+. VerveLife is an exciting NEW brand of wireless connected products launching worldwide, including here in the U.S.  They are devices designed for real life – for work, play, social – they fit into everything. They offer solutions to busy lifestyles with a unique range of wireless connected audio and video devices and are designed for people like us: we revel in the challenge to rise to any occasion, test ourselves, stretch our abilities, and find out where our limits truly are. We pack a lot into our lives.

VerveOnes+

VerveRider+

VerveOnes

VerveRider

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As I mentioned, we are trying out the VerveOnes+ and also the VerveRider+. They have some similarities but also a few differences. The noticeable difference is that the VerveOnes+ are completely wireless. They are surprisingly very comfortable to wear and fit securely inside your ear.

Both are Siri and Google Now compatible. Let me just say that Scott is a stickler for earbuds and he loves the VerveOnes+ because of the deep, rich HD sound and the fact that they are sweat and waterproof. They have a dual mic that enables your music to pause automatically for an incoming call and once you hang up the music resumes right away! One of the best things might be that once charged, they are good to go for up to 12 hours of playtime.

Grab your headphones, turn up the motivating music, and get ready for this challenge!

Confused about what plank jacks and/or burpees are? We're here for you! Just follow the instructions below. Practice the move slowly at first and move quickly once you are more comfortable.

Plank Jacks:

• Get into push-up position
• Jump your feet out like you are doing a jumping jack
• Lightly land on your toes then return to the starting position
• Move quickly

Burpees:

• Stand up straight with your feet hip width apart
• Lower your body into a squatting position and place your hands on the floor in front of your knees
• Kick (or step) your feet back so you are in a push-up position
• Perform a push-up (you can skip this step if you are a beginner)
• Jump (or step) your feet back to where you were in your squatting position
• Stand and add a high jump at the top for added intensity
• Move quickly

Connect with VerveLife:

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Facebook.com/Avervelife

Instagram.com/avervelife

Twitter.com/avervelife

Disclosure: This post is sponsored by VerveLife in conjunction with Blog Meets Brand and I have been compensated for my participation. All opinions are my own.