#3 Fitness Guide

DISCLAIMER

You should seek advice from your physician or other healthcare professional before initiating the DRMN BG™ Challenge or any other fitness regimen to ensure it is suitable for your specific needs. Do not commence the DRMN BG™ Challenge if advised against it by your physician or healthcare provider.

 

As part of this challenge, you are required to engage in 45 minutes of daily exercise. This Fitness Guide will provide you with a variety of workouts and ideas to keep your exercise routine fresh, enjoyable, and aligned with your fitness level. Complete this guide before beginning the challenge, and refer to it throughout the 90 days to help you stay consistent and motivated in your fitness journey.

Fitness Goals

Objective: Clearly define your primary exercise objective for the 90-day challenge. Consider what you hope to achieve in terms of fitness, health, or overall well-being. (Example: Increase cardiovascular endurance and build lean muscle mass.)

Fitness Level: Assess your current fitness level, taking into account your experience, physical limitations, and any medical concerns. (Example: Intermediate fitness level with prior experience in strength training and cardiovascular activities.)

Workout Categories

Use this section to outline categories of workouts you can include in your 45-minute daily exercise sessions. These categories will help you diversify your exercise routine and cater to your specific fitness goals.

Category 1: Cardiovascular Workouts

Example workouts:

  • Running or jogging
  • Cycling
  • Swimming
  • Jump rope
  • High-Intensity Interval Training (HIIT)

Category 2: Strength Training

Example workouts:

  • Bodyweight exercises (e.g., push-ups, squats, lunges)
  • Free weights (e.g., dumbbells, barbells)
  • Resistance bands
  • Weight machines
  • Circuit training

Category 3: Flexibility and Mobility

Example workouts:

  • Yoga
  • Pilates
  • Dynamic stretching
  • Foam rolling
  • Tai Chi

Category 4: Sports and Recreational Activities

Example workouts:

  • Basketball
  • Soccer
  • Hiking
  • Dancing
  • Martial arts


Weekly Fitness Plan

Create a weekly fitness plan to help structure your daily exercise sessions and ensure a balanced and varied routine. Consider your fitness level, workout categories, and personal preferences when developing your plan.

 

Example Weekly Plan:

Monday: Cardiovascular Workout (Running)

Tuesday: Strength Training (Upper Body)

Wednesday: Flexibility and Mobility (Yoga)

Thursday: Cardiovascular Workout (Cycling)

Friday: Strength Training (Lower Body)

Saturday: Sports and Recreational Activities (Hiking)

Sunday: Active Recovery (Stretching and Foam Rolling)

 

Remember, the DRMN BG™ Challenge is a journey of transformation and growth. Use this Exercise Guide to create an enjoyable and diverse workout routine that supports your overall well-being and helps you stay consistent throughout the challenge.

Stay committed to your daily exercise sessions, and embrace the positive impact on both your physical and mental health as you work towards your dream.

 DISCLAIMER

You should seek advice from your physician or other healthcare professional before initiating the DRMN BG™ Challenge or any other fitness regimen to ensure it is suitable for your specific needs. Do not commence the DRMN BG™ Challenge if advised against it by your physician or healthcare provider.

NEXT: #4 Nutrition