Sample lessons (233)
Training: lower/upper body
Number of exercises
4
Duration (mm:ss)
26:40
Topic description
"upper&lower body workout" with material.
4 exercises / 5 rounds
Material: skipping rope
Training: lower/upper body
Number of exercises
3
Duration (mm:ss)
15:00
Topic description
15-minute "upper&lower body workout" without material.
EMOM: every minute on the minute (perform a set number of repetitions of an exercise at the beginning of a minute, the remaining seconds of the minute are for recovery).
Training: lower/upper body
Number of exercises
4
Duration (mm:ss)
20:50
Topic description
"upper&lower body workout" with material.
4 exercises / 10 rounds
Material: horizontal bar (pull ups), possibly treadmill
Training: lower/upper body
Number of exercises
3
Duration (mm:ss)
21:00
Topic description
"upper&lower body workout" with material.
3 exercises / 30 rounds
Material: horizontal bar (pull ups)
Training: lower/upper body
Number of exercises
5
Duration (mm:ss)
38:40
Topic description
"upper&lower body workout" with material.
5 exercises / 8 rounds.
90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill.
Training: lower/upper body
Number of exercises
3
Duration (mm:ss)
20:00
Topic description
20-minute "upper&lower body workout" with equipment (horizontal bar).
3 exercises ("CINDY") - AMRAP: as many rounds as possible in 20 minutes.
Training: lower/upper body
Number of exercises
11
Duration (mm:ss)
14:00
Topic description
2 "body weight" exercises (without material) in alternation - for time
water challenge
Number of exercises
0
Duration (mm:ss)
00:00
Topic description
A simple, clear goal: → ~2 litres of water every day (equivalent to roughly 8 glasses of 250 ml each).
For most healthy adults, this is a sensible amount that’s easy to stick to in daily life.
Should you increase your intake during the challenge or stay consistent? It depends on your current intake: If you’ve been drinking relatively little so far (e.g. <1 L/day): → Increasing makes sense, e.g.: Week 1: 1–1.5 L / Week 2: 1.5–2 L / Weeks 3–4: steady at ~2 L.
If you’re already roughly meeting your daily target: → Staying at a steady 2 L every day is perfectly fine (the challenge is about consistency, not escalation).
Even more important than the exact figure:
- Listen to your thirst (it’s a good indicator)
- Check your urine colour: pale yellow = well hydrated
- Drink more during: exercise, hot weather or if you’ve had a lot of coffee/alcohol
Measurable and simple:
1 bottle (e.g. 1 L) → empty twice a day or 1 glass per hour spread throughout the day. Conclusion: 2 litres = 8 glasses → choose the version that’s easier to track. Consistency beats perfection for a monthly challenge like this.