There are 8-weeks in the Best You in 2022 Challenge. Each week there are 5 workouts recommended by our Sworkit trainers for you to complete. Each workout comes with timing recommendations based on your fitness level. In general, the longer the workout, the more advanced it becomes.
It's not required to follow these specific workouts and we encourage you to follow workouts that are best for your body and level of fitness.
If the 8-week programs aren't for you, you can talk with our trainers one-on-one to help you find the right plan to follow.
Below is the full workout schedule for the 8-week challenge.
Week 1
Day 1: Get It Started Cardio
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Day 2: Great Glutes
Recommended Timing: Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 30 minutes
Day 3: Crazy Strong Core
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 4: Cardio Blitz
Recommended Timing Beginner: 7 minutes | Intermediate + Advanced: 15 minutes
Day 5: Recharge Recovery Day
Recommended Timing: All levels: 15 minutes
Week 2
Day 1: Move it or Lose it Cardio
Recommended Timing: Beginners: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 2: Yoga for a Perfect Day
Recommended Timing: 3 rounds, approximately 20 minutes
Day 3: Leg Daze
Recommended Timing: Beginner + Intermediate 10 minutes | Advanced: 20 minutes
Day 4: Coredio
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 5: Reaching for Your Goals: Arm Day
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Week 3
Day 1: Stay on Your Feet Cardio
Timing: All levels: 15 minutes
Day 2: Drop it Like a Squat
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 3: HIIT it Hard
Recommended Timing: All levels: 10 minutes
Day 4: Beginner Glutes
Recommended Timing: Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 30 mins
Day 5: Refuel Day Yoga
Recommended Timing: All Levels: 2 rounds, approximately 20 minutes
Week 4
Day 1: HIIT Cardio and Pilates
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 20 minutes
Day 2: Yoga Isometric Strength
Recommended Timing: All Levels: 3 rounds of each pose, approximately 20 minutes
Day 3: Buns of Steel
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 20 minutes
Day 4: Advanced Strength and Conditioning
Recommended Timing: Beginner: 6 minutes | Intermediate: 12 minutes | Advanced: 18 minutes
Day 5: Arms Like Woah
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Week 5
Day 1: Move it or Lose it Cardio
Recommended Timing: Beginners: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 2: Yoga for Core Strength
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 25 minutes
Day 3: Pro Plyometrics
Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes
Day 4: Strong Legs
Recommended Timing: Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes
Day 5: Recharge Recovery Day
Recommended Timing: All levels: 15 minutes
Week 6
Day 1: Maximum Calorie Burner
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Day 2: Everyday Feel Good Yoga
Recommended Timing: 1 round, approximately 15 minutes
Day 3: Legs for Days (Low Impact)
Recommended Timing: Beginner + Intermediate: 25 minutes | Advanced: 35 minutes
Day 4: Cardio & Stretch
Recommended Timing: Beginner: 10 minutes | Intermediate + Advanced: 20 minutes
Day 5: Tank Top Arms
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 25 minutes
Week 7
Day 1: Cardio Blitz
Recommended Timing Beginner: 7 minutes | Intermediate + Advanced: 15 minutes
Day 2: Chase the Sun Yoga & Stretching
Recommended Timing: All Levels: 1 round, approximately 15 minutes
Day 3: Wonder Legs
Recommended Timing: Beginner: 10 minutes | Intermediate + Advanced: 20 minutes
Day 4: Full Body Light Energizer
Recommended Timing: Beginner: 5 mins | Intermediate: 10 minutes | Advanced: 15 minutes
Day 5: Reaching for Your Goals: Arm Day
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Week 8
Day 1: Coredio
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 2: Power Yoga
Recommended Timing: All levels: 1 round, approximately 25 minutes
Day 3: Advanced Lower Body
20 minutes| Intermediate: 30 minutes | Advanced: 45 minutes
Day 4: HIIT it Harder
Recommended Timing: Beginner + Intermediate: 10 minutes | Advanced: 20 minutes
Day 5: Refuel Day Yoga
Recommended Timing: All Levels: 2 rounds, approximately 20 minutes