THE GIRLS CENTER

2023 WORKOUT CALENDAR

NOTES

This 30 days (Low Follow the workouts Between each Each workout day
Impact) Workout required to be workout video, (including warmup,
Calendar is meant completed each day, by you can take cool down & water
for you to kickstart clicking on the picture about 5-10 breaks) will last about
your fitness journey of each workout from minutes of rest to 45 mins to 1 hour. It
and help you to lose left to right (first row) catch your breath, does not matter what
weight, get fitter and and then moving on to drink some water. time of the day you
be in better shape, the second row. By Try not to rest too perform your
without any intense clicking onto the long before your workout. Some feel
jumping movements. picture of each body cools down more energetic in the
workout, you will be morning, while others
directed to the link of only have time in the
the video. You are afternoon or evening.
recommended to It’s completely up to
complete ALL videos you.What matters
but feel free to make most is you getting
flexible changes. Each your workout done
picture means you only for the day.
need to complete that
video once.
 THE GIRLS
CENTER
2023 WORKOUT CALENDAR

FREQUENTLY ASKED QUESTIONS

How much weight can I lose in this 30 days?

In order to lose weight, you must be in a caloric deficit. So
what you eat will definitely affect your weight loss journey.
This 30 days workout calendar incorporates a lot of
cardio, which is to help you be in a caloric deficit.

Also, do not let the number on the scale define you. 30

days is a short time, but it might be
the start of your weight loss and fitness journey through
this 30 days calendar. At the end of
the 30 days, notice how much has changed apart from
your weight e.g. Looking better in
front the mirror, being able to perform each exercise
longer, no longer out of breath, feeling
good after completing each workout day, etc.

You can also take a “Before” photo to compare with

yourself at the end of 30 days!

Do I need to follow the same speed as the woman

in the workout video?
You do not need to follow the same speed as the woman in
the video. You can perform at your comfortable pace (slower
or faster) so that you can last throughout the entire exercise
duration. Each exercise typically last 45 seconds, you can
start with 30 seconds if you find that 45 seconds is too long
for you to handle. Over time you will find yourself being able
to complete the full 45 seconds.

Any diet tips for me that will help

with my weight loss?
First step would be to cut or minimise as much as
possible fried, sugary food and drinks as well as snacks.
These foods are typically high in calories which will
hinder you from being in a caloric deficit. This is not to
say that you should completely avoid, but rather to limit
or reduce the frequency of such foods. Remember, by
opting for healthier foods you are showing more love to
your body and health
DAY 38
1 MIN

1 2
OPTIONAL

3
OPTIONAL

DAY 31
2 MIN

1
OPTIONAL

2
OPTIONAL
DAY REST
3 DAY

DAY 40
4 MIN

1 2
OPTIONAL

3
OPTIONAL
DAY 27
5 MIN

1
OPTIONAL

2
OPTIONAL

DAY REST
6 DAY
DAY 26
7 MIN

1
OPTIONAL

2
OPTIONAL

DAY 37
8 MIN

1 2
OPTIONAL

3
OPTIONAL
DAY 27
9 MIN

1
OPTIONAL

2
OPTIONAL

DAY REST
10 DAY
DAY 38
11 MIN

1 2
OPTIONAL

3
OPTIONAL

DAY 33
12 MIN

1
OPTIONAL

2
OPTIONAL
DAY REST
13 DAY

DAY 31
14 MIN

1
OPTIONAL

2
OPTIONAL
DAY 40
15 MIN

1 2
OPTIONAL

3
OPTIONAL

DAY 34
16 MIN

1
OPTIONAL

2
OPTIONAL
DAY REST
17 DAY

DAY 31
18 MIN

1
OPTIONAL

2
OPTIONAL
DAY 28
19 MIN

1
OPTIONAL

2
OPTIONAL

DAY REST
20 DAY
DAY 31
21 MIN

1 2
OPTIONAL

3
OPTIONAL

DAY REST
22 DAY
DAY 37
23 MIN

1 2
OPTIONAL

3
OPTIONAL

DAY 36
24 MIN

1 2
OPTIONAL

3
OPTIONAL
DAY REST
25 DAY

DAY 31
26 MIN

1 2
OPTIONAL

3
OPTIONAL
DAY 34
27 MIN

1
OPTIONAL

2
OPTIONAL

DAY REST
28 DAY
DAY 48
29 MIN

1 2
OPTIONAL

3 4
OPTIONAL

DAY 36
30 MIN

1 2
OPTIONAL

3
OPTIONAL