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 (Add To Calendar)

Closing Call: Friday, June 28 @ 10:30am EST – 60 mins (Add To Calendar)

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

Pushup Tutorial (Max Reps)

Plank Tutorial (Max Time Hold)

Squat Tutorial (Max Reps)

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)