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

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