THE
CHALLENGE
by Extremely Conscious
THE 12 DAYS OF DAD
FITNESS KICKSTART CHALLENGE
June 17 – 28, 2024
INSTRUCTIONS BELOW
EVERYTHING YOU NEED TO KNOW!
CONVERSATION & CONNECTION
Join The Better Man Community (Facebook Group)
Watch the “Welcome Video”, introduce yourself & join the daily conversation!
CALL SCHEDULE
Kickoff Call: Monday, June 17 @ 12pm EST – 60 mins (Watch Replay)
Check-in Call: Sunday, June 23 @ 12pm EST – 60 mins (Watch Replay)
Closing Call: Friday, June 28 @ 10:30am EST – 60 mins (Watch Replay)
WORKOUT SCHEDULE
Monday, June 17 – Max Rep / Time Testing (+ Workout)
Tuesday, June 18 – Friday, June 21 – Workout
Saturday, June 22 – Day Off
Sunday, June 23 – Thursday, June 27 – Workout
Friday, June 28 – Max Rep / Time Testing (+ Workout)
MAX REPS/TIME TESTING
DAILY “SCALED” WORKOUTS
Stretching/Mobility (5 mins) & Breathwork (10 mins)
(do before and after)
Pushup Tutorial | Situp Tutorial | Squat Tutorial
(if you don’t have an ab mat for the situps … use a towel or pillow)
FYI … YOU WILL CHOOSE 1 OF THESE WORKOUTS FOR THE CHALLENGE!!!!
FOUNDATION (FD)
3 Rounds For Time
10 Pushups
20 Situps
30 Squats
Rest 90 Seconds
Between Each Round
Max Time = 18 Minutes
SCALE (SC)
3 Rounds For Time
20 Pushups
30 Situps
40 Squats
Rest 90 Seconds
Between Each Round
Max Time = 18 Minutes
PRESCRIBED (RX)
3 Rounds For Time
30 Pushups
40 Situps
50 Squats
Rest 90 Seconds
Between Each Round
Max Time = 18 Minutes
LEADERBOARD
Most Active
Most Engaged
Best Time (daily workouts)
Most Improved (start to end)
Prizes for WINNERS & ALL ACTIVE participants!
If you have any questions, please email extremelyconscious@gmail.com
Or go to The Better Man Community (Facebook Group) and search in the there for the answer you looking for (or ask a question in there)