14 Day Challenge

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Grab your sneakers, a towel, and a water bottle and tackle this 14-day challenge at home! This is a bodyweight workout that requires no equipment.

Complete each day’s set of workouts once or twice for a greater challenge. Complete the set of exercises for the day, rest, and then repeat 2-3 times for a longer workout.

Success Hints:

Create a routine. Schedule your workouts for the same time and place every day. This will help you maintain your momentum.
Make a playlist of uplifting tunes that will invigorate and excite you.
Connect with us and let’s work out using the hashtag #cacathome.

Looking for additional at-home workouts and tools to help you stick to your new at-home routine? Visit our growing resource library at CAC at home. Content is continuously added, so come back often!

Do you want an even greater challenge? Change out these variants of each motion to keep this workout fresh for far longer than 14 days:

Jacks of All Trades
Tap out to the side alternately.
The Jumping Star
Push-ups
Kneeling or kneeling on the knees
leaned against a wall or counter
Recline on a chair or bench with your feet elevated.
Push-ups by Jack
Lunges in succession
Forward motion
Stepping back.
When lunging, keep your chest elevated. Make two 90-degree bends in your knees. Check that your front knee is stacked higher than your front toe. To stimulate the hamstrings and glutes, push through the front heel and mid-foot.
Sit against the wall
Wall sit with a single leg
Wall sit with heels lifted
Sit with alternate legs/marching wall
Burpees
Add a push-up and a squat leap for extra impact.
Low-impact: Walk your feet out to the bottom plank.
Squats
Squat leap
Skaters who move quickly
Planks
On my knees. TIP: To protect your low back, make sure the top of your foot (shoelaces) is on the floor.
Incorporate an alternate shoulder tap.
TIPS: Keep your shoulders above your hands and your hips level with your shoulders. Push your hands into the floor to relieve weight off your shoulders and increase core activation.

READY?! SET! GO!!! START ON THE NEXT 14 DAYS RIGHT NOW!

Looking for additional at-home workouts and tools to help you stick to your new at-home routine? CAC at Home and CAC Instructor & Personal Trainer Virtual Workouts have a growing collection of resources. Content is continuously added, so come back often!

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