Day 3

Get ready to move, sweat, and feel stronger with the 7-Day Bodyweight Challenge, led by Beth Hannam. This week-long program features seven effective workouts designed to build strength, improve fitness, and boost confidence — using nothing but your own bodyweight.Throughout the challenge, you’ll train your lower body, upper body, and core, while energizing interval-based workouts push your fitness to the next level. Each session is designed to be challenging yet accessible, whether you’re just starting your fitness journey or looking for a short, powerful reset to reignite your motivation.No equipment. No gym. Just you, your mat, and seven days to feel fitter, stronger, and more energized. Let’s get started.

Exercises in This Workout

1. 1

   Warm-up: High Kicks

   22slow

   hamstringships
2. 2

   Warm-up: Reverse Lunges

   16slow

   quadsglutes
3. 3

   Warm-up: Walkouts

   21slow

   hamstringsshoulders
4. 4

   Warm-up: Kneeling Pushups

   29slow

   chestshoulders
5. 5

   Air Squats (Round 1)

   39smedium

   quadsglutes
6. 6

   Rest

   18slow
7. 7

   Prisoner Forward Lunges (Round 1)

   43smedium

   quadsglutes
8. 8

   Rest

   16slow
9. 9

   Alternating V-ups (Round 1)

   47shigh

   corehip flexors
10. 10

    Rest

    12slow
11. 11

    Burpees (Round 1)

    46shigh

    full bodycardio
12. 12

    Rest

    16slow
13. 13

    Air Squats (Round 2)

    46smedium

    quadsglutes
14. 14

    Rest

    13slow
15. 15

    Prisoner Forward Lunges (Round 2)

    48smedium

    quadsglutes
16. 16

    Rest

    13slow
17. 17

    Alternating V-ups (Round 2)

    46shigh

    corehip flexors
18. 18

    Rest

    12slow
19. 19

    Burpees (Round 2)

    50shigh

    full bodycardio
20. 20

    Rest

    10slow
21. 21

    Air Squats (Round 3)

    47smedium

    quadsglutes
22. 22

    Rest

    14slow
23. 23

    Prisoner Forward Lunges (Round 3)

    48smedium

    quadsglutes
24. 24

    Rest

    14slow
25. 25

    Alternating V-ups (Round 3)

    44shigh

    core
26. 26

    Rest

    14slow
27. 27

    Burpees (Round 3)

    50shigh

    full bodycardio
28. 28

    Rest

    10slow
29. 29

    Air Squats (Round 4)

    47smedium

    quadsglutes
30. 30

    Rest

    15slow
31. 31

    Prisoner Forward Lunges (Round 4)

    47smedium

    quadsglutes
32. 32

    Rest

    14slow
33. 33

    Alternating V-ups (Round 4)

    46shigh

    core
34. 34

    Rest

    12slow
35. 35

    Burpees (Round 4)

    46shigh

    full bodycardio
36. 36

    Rest

    14slow
37. 37

    Air Squats (Round 5)

    47shigh

    quadsglutes
38. 38

    Rest

    11slow
39. 39

    Prisoner Forward Lunges (Round 5)

    49smedium

    quadsglutes
40. 40

    Rest

    14slow
41. 41

    Alternating V-ups (Round 5)

    47shigh

    core
42. 42

    Rest

    12slow
43. 43

    Burpees (Round 5)

    47shigh

    full bodycardio
44. 44

    Rest

    29slow
45. 45

    Cool-down: Cobra to Downward Dog Flow

    44slow

    spinechest
46. 46

    Cool-down: Forward Fold to Standing Roll-up

    24slow

    spinehamstrings

More Muscle Tone Workouts

Workout 7

25 min · Danielle Harrison

Day 12

24 min · Sophie Jones

Workout 3

25 min · Linda Chambers

Workout 7

27 min · Sophie Jones

Workout 3

20 min · Danielle Harrison

Workout 5

22 min · Mish Naidoo

Frequently Asked Questions