🔥 14-DAY HALF TERM WOMEN’S PT CHALLENGE 

STRUCTURE

• 20–30 mins per workout
• Circuits unless stated
• Rest days built in for retention
• Progression week 2 = more intensity, not complexity

Click on the exercise for the video explaining the movement if required. 

Ensure to warm up and cool down with each session!

Warm up – click here

Cool down – click here

🗓 WEEK 1 – BUILD CONFIDENCE + CONSISTENCY

DAY 1 – FULL BODY FOUNDATION

Circuit x 3

• Bodyweight squat x 12
• Bent over row x 12
• Squat to press x 10
• Dead bugs x 10/side
• March / high knees x 30s

DAY 2 – GLUTES + LEGS 🍑

Circuit x 3

• Goblet squat to front raise x 12
• Reverse lunges x 10/leg
• Glute bridges x 15
• Clam shells x 15/side

Finisher:
Squat pulses x 20 x 2

DAY 3 – CORE + LOW IMPACT

Circuit x 3

• Heel taps x 20
• Plank (knees or full) x 20–30s
• Leg Raises x 20
• Torso twister x 20

DAY 4 – REST / RESET

• Walk
• Stretch
• Optional core (light)

DAY 5 – FULL BODY + CARDIO

Circuit x 3

• Deadlift x 12
• Chest press x 12
• Push up to mountain climber x 8–10
• Russian twists x 20
• Mountain climbers x 30s

DAY 6 – UPPER BODY (ARMS 🔥)

Circuit x 3

• Lat raise x 12
• Bicep curl to tricep kickback x 10
• Tricep dips x 10–12
• Incline push-ups x 10

Finisher:
Tricep dips x max reps x 2

DAY 7 – FULL BODY FLOW

Circuit x 3

• Curtsy to bent over row x 10/side
• Sumo squat to upward pull x 12
• Weighted sit ups x 12
• Kettlebell swings x 15

🗓 WEEK 2 – BURN + SCULPT 🔥

DAY 8 – LOWER BODY PROGRESSION

Circuit x 4

• Goblet squat x 12
• Walking lunges x 10/leg
• Romanian deadlifts x 12
• Kickbacks x 12/leg

DAY 9 – FULL BODY SWEAT

Circuit x 3

• Squat to press x 12
• Row to curtsy lunge x 10/side
• Skater runs x 30s
• Weighted deadbugs x 10/side

DAY 10 – REST / CHECK-IN

Encourage:

• Steps goal
• Hydration
• Progress reflection

DAY 11 – GLUTES + CORE 🔥

Circuit x 4

• Glute bridge x 15
• Curtsy lunge to front raise x 10/side
• Leg raises x 12
• Plank hold x 30s

DAY 12 – UPPER + CONDITIONING

Circuit x 3

• Arnold press x 10
• Bent over row x 12
• High knees x 30s
• Push ups to mountain climbers x 8

DAY 13 – FULL BODY FINISHER STYLE

1 min of each exercise x3

• 10 goblet squats
• 10 mountain climbers (each leg)
• 10 shoulder press

Then:

Core burnout

• Flutter kicks x 20
• Russian twists x 20
• Side plank x 20s/side

DAY 14 – FINAL CHALLENGE 🔥

As many rounds as possible (20 mins)

• 15 squat to press
• 10 push-ups
• 20 glute bridges
• 15 mountain climbers
• 10 weighted sit ups