YOUR GAME PLAN

DAYS 1–7 Train with intention

Do the workout for each day (eg, the Booty Burn workout, on page 86, which you’ll repeat throughout the challenge), performing each exercise for 30 seconds, with 15 seconds of rest between moves. Repeat each circuit three times. As you kick things off, think about why you’re here and where you’re feeling it with each move. The brain needs to be all-in for the body to follow.

DAYS 8–14 Coursecorrect

For each workout, stick to performing each exercise for 30 seconds, resting for 15 seconds between moves, and doing the circuit three times. Take note of where you felt a bit off last week. Balance wonky in that aeroplane pose in the glutes workout? Need to increase the tension on your upper-body days? Tweak your path accordingly.

DAYS 15–21 Up the intensity

Try to power through each move for 45 seconds, with 15 seconds of intermittent rest for, again, three total rounds. You’ve got the hang of the movements now – so it’s time to use that energy and take it up a notch. You’ve got this.

DAYS 22–30 Go out with a bang

Bring all you’ve got to every single minute of every workout. You’re ready to push for 45 seconds of work, with 15 seconds of rest between moves for four total rounds.