Free Fitness Challenge Programs — Free Fitness Challenge Programs

Ready to fire-up your health and fitness? I've created this 5 Day Jumpstart Step & Weights Program for every participant level. Protect your health, heart, and mind by completing this program.

Every day you’ll start with a fun step combo, then move on to weights using dumbbells, targeting specific muscle groups. Scroll down to begin days 1-5.

Each workout runs an average time of 12 minutes. Feel free to repeat each day twice if you need a bit more exercise to meet your specific fitness goals.

If you want a total body cardio and strength workout, you can complete all 5 days in one go, giving you 62 minutes total workout time.

I used a beat track to help keep a 126 bpm tempo. Feel free to put on your favorite tunes to help motivate you in your workout.

Be sure to leave your feedback in the comments below. I truly appreciate you taking the time to let me know what you think.

Equipment: step bench and one set of heavy and one set of light dumbbells.

Day One Description: Begin with a fun step combo with repeaters, V-steps, and leg back corner corner with the option to really 'pop' it up. Then move on to your heavy weights for squats, Bulgarian lunges, curtsy squats, and stand on your bench dipping back. End with a stretch targeting the specific muscles we worked today.

 

Day Two Description: Begin with a fun step combo with kicks, Charleston's, insoles, and L-steps. Then move on to your heavy weights for deadlifts, one arm rows, reverse pec flies, push-ups, flies, and chest press. End with a stretch targeting the specific muscles we worked today.

Day Three Description: Begin with a fun step combo turn-steps, ham curls, kicks, leg backs, side legs, and repeaters. Then move on to your heavy weights for wide squats with upright rows, one arm overhead press, side raise/front raise, side raise with hip hinge. End with a stretch targeting the specific muscles we worked today.

Day Four Description: Begin with a fun step combo with ham curls, stomps up-down-up-down, over the top, and kicks corner to corner. Then move on to your weights for concentration curls, hammer curls, tricep overhead extensions, side raise-front raise, and tricep kickbacks. End with a stretch targeting the specific muscles we worked today. ***Please note my mic dropped my voice at about 6:45 for 15 seconds while we do concentration curls. Follow my movements on the screen and you'll do just great!***

Day Five Description: Begin with a fun step combo with basics and a variety of lift steps. Then move on to a great core and abs section starting with standing figure 8's, different plank variations, then sitting on your bench work through great exercises for your abdominals. End with a stretch targeting the specific muscles we worked today.

Now that you've completed my 5 Day Jumpstart Step & Weights Program, are you ready for more? Try my 28 Day Heart Health Fitness Challenge next. 

**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

 

Your 30 Day Fitness Challenge is here! I'm so excited for you! 30 days of fitness to get you moving, sweating, and feeling great! I love that you're here, protecting your health, your mind, and those you love by taking care of yourself! 

Notice on the 7th day each week I've scheduled an Active Rest Day which means no official workout. I want you to try to be mindful about being active each day, for example, take the stairs, park further from the store, get out for a walk on your lunch break, etc.

It's perfectly fine to switch the workout on any particular day, just make sure to do a cardio workout on the cardio days, and weights on the strength training days.

Contact me anytime, and I'd love to hear how you're doing. Be sure to tag me in your sweaty selfies on Instagram and Facebook using #JennyFordFitness. I love to feature my beautiful participants and all of your hard work! Wishing you the best year ever!

Equipment Needed: step bench, dumbbells, mat, stability ball, chair

Day 1: Hawaii Step

Day 2: Total Body Strength

Day 3: Aspen Trail Step, Core and Abs

Day 4: Total Body Weights

Day 5: Dance Fitness Workout, Core off the Floor

Day 6: Killer Abs, Restorative Stretch and Flexibility

Day 7: Active Rest Day

Day 8: Marching with Moves Chicago, Upper Body Weights, Lower Body Weights

Day 9: Marching - Low Impact , Core and Abs

Day 10: Aspen Step and Weights

Day 11: Cardio Intervals, Core and Abs on a Stability Ball

Day 12: Step by Step

Day 13: Core off the Floor, Basic Yoga

Day 14: Active Rest Day

Day 15: Classic Strength Training

Day 16: Malibu Step Aerobics, Killer Abs

Day 17: Montana Step and Weights

Day 18: Marching with Moves for Beginners, Core and Abs

Day 19: Total Body Strength

Day 20: Killer Abs, Restorative Stretch and Flexibility

Day 21: Active Rest Day

Day 22: Malibu Marching, Core and Abs on a Stability Ball

Day 23: Marching Workout, Upper Body Weights, Lower Body Weights

Day 24: Step Aerobics Basics w/3 Combos, Core off the Floor

Day 25: Classic Strength Training

Day 26: Zion's Step, Core and Abs

Day 27: Core and Abs on a Stability Ball, Basic Yoga

Day 28: Active Rest Day

Day 29: Hi-Lo Cardio, Killer Abs

Day 30: Total Body Weights

Finished with this challenge, and ready for another? Why not try my 28 Day Heart Health Fitness Challenge next. 

**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

My Free Beginner 30 Day Workout Program is the perfect place to start if you're new to working out, or just getting back into exercise. Congratulations for taking the first step to protect your health!

Begin with Day 1 and exercise as long as you are able. This program is meant to be self-paced, and is a non-intimidating way to get back into an exercise routine. You're going to see benefits, even if you only get through 5-10 minutes at first. The two beginner step workouts can be performed with or without a step bench.

In week 2 you'll see 2 Weight sessions - one for the Lower Body and one for the Upper Body. Follow my beginner modifier Michele (on the left of the screen) until you're comfortable with the workout. Perform as much of each strength exercise as you are able, and rest when needed. Some participants will need to build strength slowly.

Remember, this is Your program! I will always give you options that will work for you. This program has all of the necessary components to make it a complete program: Cardio, Weights, Flexibility, and Core.

I congratulate you for giving yourself the gift of health! Let me know if you have any questions or concerns, and I'd love for you to check-in with me anytime.

Equipment Needed: step bench, dumbbells, mat, chair

Day 1: Cardio: Marching with Moves for Beginners

Day 2: Cardio: Beginner Step Aerobics

Day 3: Cardio: Marching in Malibu

Day 4: Cardio: Marching Low-Impact

Day 5: Cardio: Beginner Step

Day 6: Flexibility: Restorative Flexibility and Stretch

Day 7: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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Day 8: Cardio: Marching with Moves for Beginners

Day 9: Cardio: Beginner Step Aerobics

Day 10: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 11: Cardio: Marching in Malibu

Day 12: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 13 : Flexibility: Basic Yoga Stretching

Day 14: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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Day 15: Cardio: Marching Low-Impact

Day 16: Cardio: Beginner Step

Day 17: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 18: Cardio: Marching with Moves for Beginners

Day 19: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 20: Flexibility: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Restorative Flexibility and Stretch

Day 21: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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Day 22: Cardio: Beginner Step Aerobics

Day 23: Cardio: Marching in Malibu

Day 24: Weights: Lower Body Weights (Complete workout from 00:00 -16:00, then skip to 29:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 25: Cardio: Marching Low-Impact

Day 26: Weights: Upper Body Weights (Complete workout from 00:00 - 5:41, then skip to 16:00 - 34:36. Please follow my beginner modifier, Michele, on the left.)

Day 27: Flexibility: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Basic Yoga Stretching

Day 28: Active Rest Day (No Scheduled Workout-but be mindfully active.)

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Day 29: Cardio: Beginner Step

Day 30: Cardio: Marching with Moves for Beginners

Ready for another program? Try my Step Hero- Learn to Step Program next. 

**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

Thanks for joining me in my 30 Day Fitness Challenge Program for Step Aerobic's Lovers! I love that you're here taking care of You, so you can take care of those you love. You are protecting your health, and ensuring a better quality of life! 

If you want to try a step workout and don't have a step, no worries! The same moves can be performed on the floor without a step. Each link below will take you directly to the workout on my YouTube channel. If you'd rather do a different cardio workout than the one listed for the day, feel free to switch it up! Just be sure to get your cardio session in. Be sure to leave me comments on your progress on YouTube, or on Facebook. Cheer each other on! We're in this together. Here's to a healthier happier you!

Equipment Needed: step bench, dumbbells, mat, chair

Day 1: CARDIO -- BASIC STEP AEROBICS (30:11)

Day 2: CARDIO -- ZION'S STEP AEROBICS (30:03)

Day 3: CARDIO and WEIGHTS -- MONTANA STEP and WEIGHTS (41:57)

Day 4: CARDIO -- STEP AEROBICS BASIC W/ 3 COMBOS (45:36)

Day 5: CARDIO -- AEROBIC CARDIO WORKOUT / LATIN ZOOM (34:05)

Day 6: WEIGHTS -- WEIGHTS AND TONING FITNESS (37:25)

Day 7: REST DAY or STRETCH -- BASIC YOGA (15:11)

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Day 8: CARDIO -- STEP BY STEP -- STEP AEROBICS (51:06)

Day 9: WEIGHTS -- CLASSIC WEIGHT TONING WORKOUT (51:14)

Day 10: CARDIO -- STEP BY STEP 2 (48:23)

Day 11: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

Day 12: CARDIO -- ZOMBIE STEP AEROBICS (38:34), KILLER KILLER ABS (13:29)

Day 13: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

Day 14: REST DAY or STRETCH -- BASIC YOGA (15:11)

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Day 15: CARDIO -- STEP AEROBICS FITNESS CARDIO WORKOUT (42:53), KILLER ABS (9:57)

Day 16: WEIGHTS -- CLASSIC WEIGHT TONING WORKOUT (51:14), KILLER ABS (9:57)

Day 17: CARDIO -- BASIC STEP AEROBICS (30:11), KILLER KILLER ABS (13:29)

Day 18: WEIGHTS/ ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER ABS (9:57)

Day 19: CARDIO -- AEROBIC CARDIO WORKOUT / LATIN ZOOM (34:05), KILLER KILLER ABS (13:29)

Day 20: WEIGHTS and CARDIO -- ASPEN STEP AEROBICS and WEIGHTS (49:06), KILLER ABS (9:57)

Day 21: REST DAY or STRETCH -- BASIC YOGA (15:11)

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Day 22: CARDIO -- STEP BY STEP 2 (48:23), KILLER KILLER ABS (13:29)

Day 23: WEIGHTS and CARDIO -- MONTANA STEP and WEIGHTS(41:57), KILLER ABS (9:57)

Day 24: CARDIO -- MARCHING WITH MOVES (30:02), KILLER KILLER ABS (13:29)

Day 25: WEIGHTS -- CLASSIC WEIGHT TONING (51:14), KILLER ABS (9:57)

Day 26: CARDIO -- STEP AEROBICS FITNESS CARDIO WORKOUT (42:53), KILLER ABS (9:57)

Day 27: WEIGHTS / ABS -- WEIGHTS AND TONING FITNESS (37:25), KILLER KILLER ABS (13:29)

Day 28: REST DAY or STRETCH -- BASIC YOGA (15:11)

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Day 29: WEIGHTS /ABS -- CLASSIC WEIGHT TONING (51:14), KILLER KILLER ABS (13:29)

Day 30: CARDIO -- STEP AEROBICS BASIC W/ 3 COMBOS (45:36), KILLER ABS (9:57)

Finished this challenge, and ready for another? Try my 28 Day Heart Health Fitness Challenge here. 

**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.