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 Just Move 8-week challenge.
Week 1
Day 1: I Like to Move it, Move it
Recommended Timing: All levels: 15 minutes
Day 2: Loosen Up
Recommended Timing: Beginner: 10 minutes | Intermediate + Advanced: 20 minutes
Day 3: Beginner Barre
Recommended Timing: Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 30 minutes
Day 4: Let's Keep it Moving
Recommended Timing: Beginner: 15 minutes | Intermediate + Advanced: 30 minutes
Day 5: Beginner's Upper Body
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 25 minutes
Week 2
Day 1: Movin and Groovin
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 30 minutes
Day 2: Prevent and Relieve Knee Pain
Recommended Timing: Beginner + Intermediate: 20 minutes | Advanced: 30 minutes
Day 3: Increased Flexibility
Recommended Timing: All levels: 2 rounds, approximately 20 minutes
Day 4: Beginner Pilates
Recommended Timing: Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 30 minutes
Day 5: Core, Core, Core
Recommended Timing: Beginner: 15 minutes | Intermediate + Advanced: 30 minutes
Week 3
Day 1: Give Yourself a Pat on the Back
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 2: Functional Mobility
Recommended Timing: Beginner: 10 Minutes | Intermediate: 15 Minutes | Advanced: 20 minutes
Day 3: Yoga for a Perfect Day
Recommended Timing: All levels: 3 rounds, approximately 20 minutes
Day 4: Beginner Glutes
Recommended Timing: All levels: 3 rounds, approximately 20 minutes
Day 5: That's a Stretch
Recommended Timing: All levels: 15 minutes
Week 4
Day 1: Plank You Very Much
Recommended Timing: All levels: 7 minutes
Day 2: Flexibility Flow
Recommended Timing: All levels: 1 round, approximately 20 minutes
Day 3: Everyday Legs
Recommended Timing: Beginner: 15 minutes | intermediate: 20 minutes | Advanced: 25 minutes
Day 4: Bottom Half Stretch
Recommending Timing: All Levels: 12 minutes
Day 5: Standing Only Cardio
Recommended Timing: Beginner: 10 minutes | Intermediate: 20 minutes | Advanced: 30 minutes
Week 5
Day 1: Stand Up and Move Refresher
Recommended Timing: All levels: 10 minutes
Day 2: Easy on the Knees Fully Body Strength
Recommended Timing: Beginner: 15 minutes | Intermediate: 25 minutes | Advanced: 35 minutes
Day 3: Core, Core, Core
Recommended Timing: Beginner: 15 minutes | Intermediate + Advanced: 30 minutes
Day 4: Everyday Feel Good Yoga
Recommended Timing: Beginner + Intermediate: 1 round, approximately 15 minutes | Advanced: 2 rounds, approximately 30 minutes
Day 5: Get Moving Without Sweating
Recommended Timing: Beginner: 10 minutes | intermediate: 15 minutes | Advanced: 20 minutes
Week 6
Day 1: Let's Keep it Moving
Recommended Timing: Beginner: 15 minutes | Intermediate + Advanced: 30 minutes
Day 2: Sweat & Stretch
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 25 minutes
Day 3: Maintaining Fitness
Recommended Timing: Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 25 minutes
Day 4: ABSolutely Awesome
Recommended Timing: Beginner + Intermediate: 15 minutes | Advanced: 20 minutes
Day 5: Yoga for Back Strength
Recommended Timing: All levels: 1 round, approximately 20 minutes
Week 7
Day 1: Full Body Stretch
Recommended Timing: All levels: 15 minutes
Day 2: Shoulder Friendly Full Body Strength
Recommended Timing: Beginner: 15 minutes | Intermediate: 20 minutes | Advanced: 30 minutes
Day 3: Yoga for a Perfect Day
Recommended Timing: All levels: 3 rounds, approximately 20 minutes
Day 4: Strong Legs
Recommended Timing: Beginner: 6 minutes | Intermediate: 12 minutes | Advanced: 18 minutes
Day 5: That's a Stretch
Recommended Timing: All Levels: 15 minutes
Week 8
Day 1: Upper Body, Core, and More!
Recommended Timing: Beginner: 10 minutes | Intermediate + Advanced: 20 minutes
Day 2: Flexibility Flow
Recommended Timing: All Levels: 1 round, approximately 20 minutes
Day 3: Full Body Light Energizer
Recommended Timing: Beginner: 10 minutes | Intermediate: 15 minutes | Advanced: 20 minutes
Day 4: Standing Only Stretch
Recommended Timing: All levels: 15 minutes
Day 5: Finish Stronger
Recommended Timing: Beginner: 15 minutes | Intermediate + Advanced: 30 minutes