30

Health Challenge
DAY

Chew 30 Drink a lot Eat six small Eat more Drink

times of water meals a day fruits herbal tea

Don't eat Don't

Eat Avoid Laugh and
processed deprive
mindfully salt smile
foods yourself

Walk
Take a cold Try a new Eat more Find a
around the
shower exercise vegetables supplement
home

Make
Cook at Grocery shop Don't eat
homemade Stretch
home mindfully past 7 pm
food

Don't eat
Buy a herb Use Take the Sleep for
refined
plant sunscreen stairs eight hours
sugar

Focus on Give up Avoid

Eat lean Eat whole
your weighing saturated
meat carbs
posture yourself fats
POWER

SQUAT PUSH-UP
LIFTING

PLANC

10 MIN

MON

3 MIN 50 30

POWER

PUSH-UP LUNGE
LIFTING
SQUAT

TUE

3 MIN 30 50

50

SQUAT POWER

PUSH-UP LUNGE

LIFTING

30

WED
50 3 MIN 50

PUSH-UP SQUAT POWER

PLANC


LIFTING
THU

10 MIN 30 50

3 MIN
FITNESS
SCHEDULE

PUSH-UP PLANC POWER

PLANC
FRI

30

10 MIN LIFTING

10 MIN

3 MIN

SQUAT POWER

PUSH-UP
LIFTING PLANC

SAT

10 MIN 30
50 3 MIN