There are 8-weeks in the Best Me in 2023 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 Boost Energy 8-week challenge.
Week 1
Day 1: That's a Stretch
Recommended Timing: All levels 15 minutes.
Day 2: Yoga for Beginners
Recommended Timing: All levels 1-2 rounds, approximately 10-20 minutes.
Day 3: Functional Mobility
Recommended Timing: Beginner 10 minutes; Intermediate 15 minutes; Advanced 20 minutes.
Day 4: Plank You Very Much
Recommended Timing: Beginner to Intermediate 5-10 minutes; Advanced 15 minutes.
Day 5: Increased Flexibility
Recommended Timing: All levels 2 rounds, approximately 20 minutes.
Week 2
Day 1: Seated Recovery Flow
Recommended Timing: All levels 1 round, approximately 12 minutes.
Day 2: Beginner Pilates
Recommended Timing: Beginner 10 minutes; Intermediate 20 minutes; Advanced 30 minutes.
Day 3: Reduce the Effects of Typing and Texting
Recommended Timing: All levels 1 round, approximately 15 minutes.
Day 4: Core, Core, Core
Recommended Timing: Beginner 10 minutes; Intermediate to Advanced 20 minutes.
Day 5: Full Body Stretch
Recommended Timing: All levels 15 minutes.
Week 3
Day 1: Stand Up and Move Refresher
Recommended Timing: All levels 1 round, approximately 10 minutes.
Day 2: Everyday Feel Good Yoga
Recommended Timing: All levels 1 round, approximately 11 minutes.
Day 3: Prevent & Relieve Knee Pain
Recommended Timing: Beginner to Intermediate 20 minutes; Advanced 30 minutes.
Day 4: ABsolutely Awesome
Recommended Timing: Beginner 10 minutes; Intermediate to Advanced 20 minutes.
Day 5: Bottom Half Stretch
Recommended Timing: All levels 1 round, approximately 11 minutes.
Week 4
Day 1: Sit and Stand Desk Break Stretch
Recommended Timing: All levels 1 round, approximately 12 minutes.
Day 2: Beginner Barre
Recommended Timing: Beginner 10 minutes; Intermediate 20 minutes; Advanced 30 minutes.
Day 3: Reduce the Impact of Sitting
Recommended Timing: Beginner 10 minutes; Intermediate 20 minutes; Advanced 30 minutes.
Day 4: Time for Core
Recommended Timing: Beginner 10 minutes; Intermediate to Advanced 20 minutes
Day 5: Get Moving without Sweating
Recommended Timing: Beginner 10 minutes; Intermediate 15 minutes; Advanced 20 minutes.
Week 5
Day 1: Loosen Up
Recommended Timing: Beginner 10 minutes; Intermediate to Advanced 20 minutes.
Day 2: Yoga for a Perfect Day
Recommended Timing: All levels 1-3 rounds, approximately 5-15 minutes.
Day 3: Lower Back Care
Recommended Timing: All levels 1 round, approximately 20 minutes.
Day 4: Mobility plus Core Circuit
Recommended Timing: All levels 1 round, approximately 15 minutes.
Day 5: Safe Sweat & Stretch
Recommended Timing: Beginner to Intermediate 15 minutes; Advanced 25 minutes.
Week 6
Day 1: Standing Only Stretch
Recommended Timing: All levels 1 round, approximately 15 minutes.
Day 2: Flexibility Flow Yoga
Recommended Timing: All levels 1 round, approximately 20 minutes.
Day 3: Neck Care
Recommended Timing: All levels 1 round, approximately 9 minutes.
Day 4: Maintaining Fitness
Recommended Timing: Beginner 15 minutes; Intermediate 20 minutes; Advanced 25 minutes.
Day 5: Let's Keep It Moving
Recommended Timing: Beginner 15 minutes; Intermediate to Advanced 30 minutes.
Week 7
Day 1: Front to Back Stretch
Recommended Timing; All levels 1 round, approximately 15 minutes.
Day 2: Yoga for Back Strength
Recommended Timing: All levels 1 round, approximately 20 minutes.
Day 3: Hip and Core Care for Better Posture
Recommended Timing: All levels 1-2 rounds, approximately 15-30 minutes.
Day 4: Pilates for Abs & Core
Recommended Timing: Beginner 15 minutes; Intermediate 20 minutes; Advanced 30 minutes.
Day 5: Standing Only Circuit
Recommended Timing: Beginner 10 minutes; Intermediate 20 minutes; Advanced 30 minutes.
Week 8
Day 1: Work It: Daily Stretch
Recommended Timing: All levels 1-2 rounds, approximately 8-16 minutes.
Day 2: Relaxing Yoga Flow
Recommended Timing: All levels 1 round, approximately 21 minutes.
Day 3: See you Sciatica
Recommended Timing: All levels 1 round, approximately 10 minutes.
Day 4: Stable to Your Core
Recommended Timing: All levels, 1-2 rounds, approximately 11-22 minutes.
Day 5: Finish Stronger
Recommended Timing: Beginner 15 minutes; Intermediate to Advanced 30 minutes.