4

15:00

15-minute "lower body workout" without equipment. EMOM: every minute on the minute (perform a set number of repetitions of 4 exercises at the beginning of a minute, the remaining seconds of the minute are for recovery).

8

15:15

"lower body workout" without material for time (for time)

4

34:40

"lower body workout" without material (possibly treadmill) - 4 rounds

20

37:40

"lower body workout" without equipment for time. 10 rounds - 2 exercises in alternation (squats with different number of reps and 100m running) Time limit (time cap) 45 minutes

10

30:00

"lower body workout" without material for time (for time)

9

20:35

"lower body workout" without material for time

8

20:00

20-minute "lower body workout" without equipment. EMOM: every minute on the minute (at the beginning of a minute, perform a set number of repetitions of an exercise; the remaining seconds of the minute are for rest).

5

15:00

15-minute "lower body workout" without equipment. 5 exercises - AMRAP: as many rounds as possible in 15 minutes

13

09:45

Plyometric HIIT workout without equipment. Speed/vertical jump training.

13

23:00

20-minute "body weight workout" (without equipment) for the lower body. 5 rounds: 3-minute time slot for completing the 4 exercises (3-minute window) - last exercise max. reps in the remaining time; 1-minute break between rounds.

8

22:00

"lower body&abs-workout" with equipment (plyo box) - 2 rounds

3

20:00

"lower body&abs-workout" with material (plyo box or bench) - 5 rounds

4

26:40

"lower body&abs-workout" without material incl. running unit (5 rounds)

4

26:40

"upper&lower body workout" with material. 4 exercises / 5 rounds Material: skipping rope

3

15:00

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).

4

20:50

"upper&lower body workout" with material. 4 exercises / 10 rounds Material: horizontal bar (pull ups), possibly treadmill

3

21:00

"upper&lower body workout" with material. 3 exercises / 30 rounds Material: horizontal bar (pull ups)

5

38:40

"upper&lower body workout" with material. 5 exercises / 8 rounds. 90 second break between rounds. Material: horizontal bar (pull ups), possibly treadmill.

3

20:00

20-minute "upper&lower body workout" with equipment (horizontal bar). 3 exercises ("CINDY") - AMRAP: as many rounds as possible in 20 minutes.

11

14:00

2 "body weight" exercises (without material) in alternation - for time

0

00:00

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.