4/4 Challenge Level 2 : week 1
Week 1 — New Challenge Begins
3 strength days · 3 cardio days · 1 rest
Tap a day below to open it
30min
Per session
3-4
Rounds
10k
Steps/day
Rules that apply every dayTap to expand
Tap to expand
No breaks between exercises. Move straight from one to the next without stopping.
90 secs rest after completing all rounds of Circuit 1, then move to Circuit 2.
Do not change the exercise order. The sequence is intentional for maximum EPOC effect.
Target 30 minutes. Finish early? Repeat Circuit 1. Taking longer? Keep going until done. E/S means each side. E/L means each leg.
Use modified versions of hard moves — never skip a rep. A modified rep beats a missed one.
Workout · Day 1
Level 2 Bodyweight Special
3-way jump squat, surrender squat, plyo push up, glutes, core
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Squat and leg lift
20
2
3-way jump squat
18
3
Surrender squat
8 e/l
4
Plyo push up
10
5
Shoulder tap
20
6
Skipping
20
7
Jumping jacks
20
8
Tricep dips on table
15
9
Glute bridge
20
10
Donkey kicks
20 e/l
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Leg raise and kick up
20
2
Bicycle crunch
40
Rest between rounds
Use a steady table for tricep dips that will not topple. Finished under 30 mins? Repeat Circuit 1. E/L means each leg.
Watch — How to do Day 1 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 2
Ascending Rep Ladder
Rep-based, no timing — move as fast as form allows
4-5 rounds
30 sec break between rounds
Sim does 7 rounds
Level 2 cardio targets
Rep-based — pace is everything
Day 2
4-5 rounds
Day 4
Min 5 rounds
Day 6
5-6 rounds
Warm up 5 mins spot jogging or walking first. No breaks between exercises within a round. 30-second break between rounds only. Write the workout on paper and keep it in front of you.
Ascending ladderNo breaks between exercises
4-5 rounds
Burpees
5 reps
Half burpees
10 reps
Mountain climbers
15 e/l
Shoulder taps
20 reps
Pikes
25 reps
Spot jogging
30 e/l
Skipping
35 reps
Squats
40 reps
30 sec rest between rounds only
Sim completes 7 rounds. Target 4-5 to start.
Aim for as many rounds as you can in 30 minutes.
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 3
Level 2 Bodyweight Special
Pike push up, squat variations, bird dog, bench dips, core
30 min
Circuit 1: 3-4 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3-4 rounds
1
Pike push up
10
2
Mountain climber
20 e/s
3
Half burpee
10
4
Squat
20
5
Wide squat
20
6
Squat floor touch
20
7
Bird dog
20
8
Bench dips
20
9
Spot jogging
20 e/s
10
High knees
20 e/s
11
Squat calf raise
20
Rest 90 secs after all rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Leg raise
20
2
Bicycle crunch
60
3
Side plank
30 sec e/s
Rest between rounds
Finished under 30 mins? Repeat Circuit 1. E/S means each side. Use a steady surface for bench dips.
Watch — How to do Day 3 exercises
Cool down — 10 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 4
Do-Along Rep Cardio
20 sec break between exercises — timed in the video
Min 5 rounds
20 sec break between exercises
Replay for next round
Warm up 5 mins spot jogging or walking. Pause the video if an exercise takes longer than the video shows. Use the timed 20-second breaks — replay the video immediately when it ends.
Rep circuit20 sec break after each exercise
Min 5 rounds
1
Skipping
20 secs
2
High knees
20 e/s
3
Jumping jacks
20 reps
4
Spot sprints
20 secs
5
Side plank rotations
10 e/s
6
Worm walk
10 reps
7
Side jumps
20 reps
Replay video immediately for next round
Cool down — 10 to 15 mins walking or jogging
Then stretch, hold each 30 seconds
Workout · Day 5
Level 2 Bodyweight Special
Squat walk, wall squat, walking lunges, push, bird dog, core
30 min
Circuit 1: 3 rounds
Circuit 2: 3 rounds
Warm up — 5 mins brisk walking
Tap to open warm-up video
Circuit 1Strength superset
3 rounds
1
Squat and walk
20
2
Wide squats
20
3
Wall squats
30 sec
4
Walking lunges
20
5
Standing side leg raise
15 e/s
6
Burpees
10
7
Push up and pike
10
8
Mountain climbers
20 e/l
9
Half burpees
10
10
Bench dips
15
11
Bird dog rotations
20
12
Skipping
20
Rest 90 secs after 3 rounds, then Circuit 2
Circuit 2Core finisher
3 rounds
1
Crunch
30
2
Legs up and crunch
30
3
Boat hold
45 sec
Rest between rounds
Finished under 30 mins? Repeat Circuit 1. E/S means each side. E/L means each leg. Use a steady surface for bench dips.
Watch — How to do Day 5 exercises
Cool down — 10 to 15 mins jogging or walking
Then stretch, hold each 30 seconds
Cardio · Day 6
HIIT Fat Burning — Week 1 Finisher
Do-along video — 15 sec break after each exercise, timed in
5-6 rounds
27 mins total
15 sec break per exercise
Wide squats and squats are 20 reps — pause the video if you need more time to finish them. Everything else is 30 seconds. Do not take more than 30 secs break at the end of the circuit.
HIIT circuit15 sec break after each exercise
5-6 rounds
1
Jumping jacks
30 secs
2
Spot jogging
30 secs
3
Wide squats
20 reps
4
Squats
20 reps
5
Jumping squats
30 secs
6
Split jumping
30 secs
Max 30 sec break then replay video
5-6 rounds = 27 minutes with all breaks
The break is timed into the video — just replay it.
Use the Week 3 Day 2 HIIT video from Level 1 — same circuit format and exercises. Link below.
HIIT cardio do-along video
Cool down — 10 mins walking
Stretch and you are done. Week 1 of Level 2 complete.
Nourish With Sim
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