1 Week Workout Challenge

Rules

Get through the entire workout calendar below in 7 days to beat this challenge.

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Recommended Equipment List

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Our Recommended Equipment
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This is our list of the best equipment that we have found for calisthenics workouts. If you want to gain muscle faster, and get our recommendation for the best pull-up bar, checkout this list.

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About the 1 week workout challenge.


This 1 week workout challenge was made to help you gain strength in all the different muscle groups in your body.

We have combined many of our most effective workouts into this 1 week workout challenge. The focus of this challenge was to make it difficult but accessible for begginers and to help get people excited about working out. The workouts are designed to be possible for most people of average strength but still difficult even if you are somewhat athletic.

We start out the week by working out your chest and arms, the next days focus on your abs and obliques, then we move to your lower body, next to your back and then to a final day that focuses just on pull-up exercises. We have chosen these exercises for our 1 week workout challenge because we feel they are the most broad in the muscle groups they hit and so you get the best full body workout with the least amount of steps.


Will I get stronger after working out for a week?

Gaining muscle is all about consistency, the more consistent you are with your workouts the easier you will find it to gain muscle. That being said you can notice an increase in strength even after only a week of working out. However the progress you are making in the first few weeks of working out can be masked by muscle fatigue. If you are pushing your muscles past what they are used to they are going to feel very tired and this feeling of tiredness can make you think you are making no progress.

We recommend as you begin your workout journey take consistant breaks so your muscles have time to recover. It's ok to workout if your muscles feel a little sore, but if you are experiencing extreme soreness or pain it's time to take a break. You should build in rest days as part of your workout schedule and stick to resting on those same days every week so your workout days stay consistant, and you develop a consistant workout habit.