10 Day Workout Challenge For Beginners

Are you a beginner looking for a fun and effective workout challenge to do at home? Perhaps, you’re finally ready to put your fears and excuses aside and invest time in your body (woo-hoo, throwing lots of confetti your way), but don’t know where to begin? Well, look no further because I have the perfect 10 day workout challenge to help you begin your fitness journey! Although I have been working out for quite some time now, I was once a beginner, too! So, I know just how nerve-wracking and intimidating working out can seem when you are just starting out! However, the good news is that once you get into the rhythm of working out, everything gets easier (I pinky promise!) Therefore, if you’re ready to hop on the fitness train, I’m sharing my 10 day workout challenge for beginners who want to start their fitness journey successfully!
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SELF-PROCLAIMED YOUTUBE WORKOUT CONNOISSEUR
While I am no fitness expert (not yet, at least!), I have been following + mastering home workouts for quite some time now.
I’ve familiarized myself with YouTube workouts to the point where I have completely memorized various workout routines (don’t judge me, haha) and know them by heart. I have done arm workouts, ab workouts, booty workouts, cardio workouts, full body workouts, yoga workouts, celeb inspired workouts, dance workouts, you name it!
YOUTUBE WORKOUTS ARE MY GO-TO
Although YouTube workouts are more popular nowadays, they have been my go-to for awhile! I’ve been following workouts on YouTube for over 3 years and I absolutely LOVE them.
I enjoy the flexibility of working out at home and getting to choose which fitness instructor I get to train with everyday! And luckily, there are so many great instructors on YouTube to train with for FREE.
However, as you may already know, Pamela Reif is my #1 choice always!
In my opinion, Pamela has the the most effective, fun to follow, and promising workouts on YouTube.
(If you don’t know who Pamela Reif is, click here to learn why she’s my #1 favorite and will be yours, too!)
SAVE FOR LATER
If you can’t join the challenge now, no worries! Just pin or bookmark this page and come back to it when you are ready!

PAMELA REIF BASED WORKOUT CHALLENGE
Since I started my fitness journey with Pamela Reif’s workouts and have seen the best results with her workouts, this 10 day workout challenge will be based on Pamela’s workouts only.
So, I have chosen 10 of the best beginner friendly workouts on her channel for you to follow!
10 DAY WORKOUT CHALLENGE RULES
Each day will consist of a different workout, muscle group to train, and style of workout to follow. So, you’ll have to follow the specific workout video assigned to each day for the next 10 days.
CHALLENGE SIMPLIFIED:
To make it easier for you to follow and navigate through this challenge I have:
- Labeled each day of the challenge (day 1 – day 10)
- Specified the kind of workout you will be doing each day (full body, arms, cardio, etc)
- Stated the name of the workout.
- Provided the total time of each workout.
- Shared the workout video straight from Pamela’s YouTube channel.
- Listed all of the exercises in the workout to give you an idea of what to expect!
WORKOUT CHALLENGE SUITABLE FOR BEGINNERS
Since all of these workouts are 20 minutes or less (perfect for beginners and anyone who doesn’t have time to workout), time is NOT an excuse to fail to complete this workout challenge! 😉
But, if by any chance you’re unable to workout during a day, just continue the challenge the next day!
It’s better to skip a day than to miss the whole challenge.
WORKOUT CHALLENGE PREVIEW
Because it’s important to let our muscles rest in between workouts, we will be focusing on a different body part (muscle group) everyday! Here’s a preview of what to expect each day.
- Abs training – DAY 1
- Full Body training – DAY 2
- Booty training – DAY 3
- Arms & Core training – DAY 4
- Cardio training – DAY 5
- Full Body training – DAY 6
- Booty training – DAY 7
- Arms training – DAY 8
- Dance – DAY 9
- Full Body training – DAY 10
If you’re ready to start an epic workout challenge, train your muscles, and get on with your fitness journey, here’s my 10 day workout challenge for beginners!
10 DAY WORKOUT CHALLENGE
DAY 1: ABS
Workout video: Beginner Ab Workout (click here to be directed to the workout)
Total time: 10 Minutes
Muscle Group Focus: Abs
SEQUENCE OF EXERCISES:
- Crunch middle
- Rest – 10 seconds
- Crunch left
- Crunch right
- Heel touches
- Ab hold
- Rest – 10 seconds
- Russian twist
- Lean back hold
- Rest – 10 seconds
- Slow mountain climber
- Rest – 10 seconds
- Plank
- Rest – 10 seconds
- Toe touches
- Rest – 10 seconds
- Bicycle crunch
- Rest – 10 seconds
- Hip lift
- Rest – 10 seconds
- Ab hold
- Rest – 10 seconds
- Spider plank
- Rest – 10 seconds
- Plank
DAY 2: FULL BODY
Workout video: Good Morning Workout (Stretch & Train) (click here to be directed to the workout)
Total time: 10 minutes
Muscle Group Focus: Glutes, arms, and abs!
SEQUENCE OF EXERCISES:
- Deep squats w/arm reach
- Wide squat left/right
- Jump squat
- Walk down to plank
- Plank w/ rotation
- Kickback w/arm tuck – right
- Booty half moons – right
- Kickback w/arm tuck – left
- Booty half moons – left
- Pushup w/ backstretch
- Pushup w/ child’s pose
- Right leg: Plank kickback
- Left leg: Plank kickback
- Plank w/rotation
- Superman
- Windshield Wiper
- Jack knife
- Sit up w/ forward bend
- Reverse plank (up &down)
- Reverse plank
DAY 3: BOOTY
Workout video: Booty Burn Workout (click here to be directed to the workout)
Total time: 10 Minutes
Muscle Group Focus: Glutes
EXERCISES SEQUENCE:
- Left leg: Pulse lunge
- Right leg: Pulse lunge
- Lunge w/ leg raise – left
- Lunge w/ leg raise – right
- Jump squat
- Side squat steps
- Sumo squat
- Abductor squat
- Rest – 20 seconds
- Donkey kicks – right leg
- Donkey kicks – left leg
- Fire hydrants – straight right kickback
- Fire hydrants – straight left kickback
- Frog kicks – alternating
- Frog kicks
- Rest – 20 seconds
- Glute bridge
- Left leg: Glute bridge
- Right leg: Glute bridge
- Glute bridge: narrow stance
- Alternating leg raise glute bridge
- Glute bridge hold
DAY 4: ARMS & CORE
Workout video: Arms & Core Workout (click here to be directed to the workout)
Total time: 10 Minutes
Muscle Group Focus: Arms and core.
EXERCISES SEQUENCE:
- Push ups
- Shoulder taps
- Side push up: left side
- Side push up: right side
- Rest – 30 seconds
- T rotating plank
- Up down plank
- Superman
- Superman w/ rotation
- Rest – 30 seconds
- Tricep dips
- Reverse plank
- Plank
- Plank back & forth
- Rest – 30 seconds
- Push ups
- Up down plank
- Ab crunch – cross touch
- Tricep push ups on knees
DAY 5: CARDIO
Workout video: Cardio No Jumping Workout (click here to be directed to the workout)
Total time: 10 Minutes
Muscle Group Focus: Abs, glutes, and arms.
EXERCISES SEQUENCE:
- Parcel up & down
- Squat knee to elbow
- Squat hold + stretch
- Silent burpees
- Plank + sitback
- Plank + toe reach
- Mountain climber walk
- Silent burpees
- Squat knee to elbow
- Sumo squat + arm circle
- Silent burpees
- Bicycle crunch
- Reverse crunch
- Starfish crunch
- Ab hold
- Silent burpees
- Low spider plank
- High spider plank
- Side to side walk
- Hardcore hold
DAY 6: FULL BODY
Workout video: Full Body Beginner Workout (with talking) | (click here to be directed to the workout)
Total time: 15 Minutes
Muscle Group Focus: Glutes, arms, and abs.
EXERCISES SEQUENCE:
- High crunches
- Floor taps
- 1 arm 1 leg reach out – right
- 1 arm 1 leg reach out – left
- Knee crunch in
- Glute bridge
- Wide glute bridge
- Close glute bridge
- Close glute bridge pulses
- Glute bridge hold
- Donkey kicks – right leg
- Straight leg pulses – right leg
- Straight leg hold – right leg
- Donkey kicks – left leg
- Straight leg pulses – left leg
- Straight leg hold – left leg
- Push up on knees
- Superman
- Superman + reach out
- Airplane push up
- Arm circles – backwards
- Arm circles – forwards
- Flappy bird
- Arm hold
- Flappy bird
- Mountain climber walk
- Elbow plank
- Bear hold
- Cat & cow
DAY 7: BOOTY
Workout video: Low Impact (Knee Friendly) Booty Workout (click here to be directed to the workout)
Total time: 15 Minutes
Muscle Group Focus: Glutes and legs.
EXERCISES SEQUENCE:
- Kickback – right leg
- Straight side lift – right leg
- Side lift pulses – right leg
- Kickback – left leg
- Straight side lift – left leg
- Side lift pulses – left leg
- Donkey kicks – right leg
- Straight leg pulses – right leg
- Straight leg hold – right leg
- Hamstring curl – right leg
- Donkey kick spider crunch – right leg
- Right leg outer thigh lift
- Right leg thigh circles
- Outer thigh pulses – right leg
- Outer thigh hold – right leg
- Donkey kicks – left leg
- Straight leg pulses – left leg
- Straight leg hold – left leg
- Hamstring curl – left leg
- Donkey kick spider crunch – left leg
- Left leg outer thigh lift
- Left leg outer thigh circles
- Outer thigh pulses – left leg
- Outer thigh hold – left leg
- Right leg glute bridge
- Right leg glute bridge hold
- Left leg glute bridge
- Left leg glute bridge hold
- Glute bridge: high
- High bridge pulses
- High bridge hold
DAY 8: ARMS
Workout video: Toned Arms With Water Bottles Workout (click here to be directed to the workout)
Total time: 10 Minutes
Muscle Group Focus: arms and shoulders.
EXERCISES SEQUENCE:
- Box + step
- Bicep curl + step
- Chest press + step
- Shoulder + chest press
- Arm hold + shoulder press – right arm
- Arm hold + shoulder press – left arm
- Step + arm opener
- Step + bicep curls
- Hold + step
- 1 Arm row – right arm
- 1 Arm row – left arm
- Row + side left
- Push up on knees
- Superman + reach out
- Bottle back + forth
- Right arm row + triceps push
- Left arm row + triceps push
- Biceps curl _ shoulder press
- Shoulder press + triceps push
- Flappy bird
- Arm hold
DAY 9: DANCE
Workout video: Happy Dance Workout (click here to be directed to the workout)
Total time: 15 Minutes
Muscle Group Focus: Glutes, arms, and legs.
EXERCISES SEQUENCE:
- Punch up + down
- Body tornado + side step
- Squat + side step
- Body roll + side step
- Side shuffle
- Body tornado + side step
- Squat + butt slap
- 3-Step walk
- Leg stretch
- 4x hip 1 x squat
- Step + back squeeze
- Side step + wave
- Squat hold + touches
- Sumo squats
- 4x hip 1x squat
- Step + arm circles
- Side step + sky push
- Slide + box
- Step + arm combo
- Punch up + down
- Slide + box + front reach
- Squat hold
- Slide + overhead clap
- High knees
- Squat hold + side punch
- High knees
- Squat + slap
- High knees
- Squat hold + side punch
- High knees
- Half squat step + arms
- Squat
- High knees
DAY 10: FULL BODY
Workout video: Full Body Beginner Workout (click here to be directed to the workout)
Total time: 20 Minute
Muscle Group Focus: Glutes, arms, and abs.
EXERCISES SEQUENCE:
- Jumping jacks
- Walk down to plank
- Jumping jacks
- Walk down to plank
- Rest – 30 seconds
- Squat
- Squat w/cross elbow
- Curtsey lunge
- Jump twist
- Squat
- Squat w/ cross elbow
- Rest – 30 seconds
- Squat
- Squat w/ cross elbow
- Curtsey lunge
- Jump twist
- Squat
- Squat w/cross elbow
- Rest – 30 seconds
- Jumping jacks
- Walk down to plank
- Jumping jacks
- Walk down to plank
- Rest – 30 seconds
- Slow bicycle crunch
- Crunch w/ straight legs
- Slow mountain climber
- Plank
- Superman
- Slow mountain climber
- Plank
- Rest – 30 seconds
- Slow bicycle crunch
- Crunch w/ straight legs
- Slow mountain climber
- Superman
- Slow mountain climber
- Plank
- Rest – 30 seconds
- Squat with stretch
- Hip stretch right
- Hip stretch left
- Whole body stretch
10 DAY WORKOUT CHALLENGE PDF
I have created a fun PDF to help you keep track of this workout challenge (cross off the days you complete!) So, if you want to download this free PDF, just enter your email below and you’ll get access to this workout challenge PDF and my entire resource library!
Once you sign up, you’ll receive an email with the password to my resource library! Just enter the password and you’ll be able to download this workout challenge and anything in my resource library.
INVITATION TO JOIN ME
This is your official invitation to join me in this beginner friendly, suitable for busy people, fun to do at home, and equipment-free 10 day workout challenge!
A challenge that does not take up your time, need any equipment, or require a fitness background?
Sounds pretty perfect to me! So, will you accept my invitation and join me in this challenge?
PS: You can start this challenge whenever you want! So, if you’re not ready to join me just yet, save this page and join me when you are! I’ll be waiting for you!
More Posts You May Like:
- 5 At Home Workout Videos You Have To Try.
- 20 Day Fitness Challenge.
- 12 Fun Workout To Do This Summer
- Spell Your Name Workout Challenge.
- 10 Minute Plank Workout To Train Abs And Arms.
If you’re ready to take on this challenge, let me know in the comments below! Also, what workout video are you excited for the most?
Until next time,
GABBY
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Comments (13)
Kalin
August 15, 2020 at 8:04 am
Wow there’s so much material here, what a great resource! I love that you included the videos for each day and also broke down what was going to be covered. I hadn’t heard of Pamela Reif’s videos before but will definitely be checking them out!
Gabby Abigail
August 15, 2020 at 9:13 am
Thank you, Kalin. I tried to structure this in a way that it would be easy to understand and follow. I definitely recommend you check Pamela’s workouts. They have been a huge game changer for me!
Shirsha
August 15, 2020 at 8:48 am
I’ve used so many YouTube workout videos all through this lockdown, though I haven’t tried Pamela Reif’s workouts. This is a great way of structuring a little schedule, but honestly, it can get very confusing because there are just so many videos available on YT!
Gabby Abigail
August 15, 2020 at 9:17 am
I love hearing that you’ve been staying active during this lockdown. I agree, but I find it easier if you stick to one-two fitness trainers on YouTube and just follow their workouts. Personally, I prefer to train with Pamela Reif because I find that her workouts not only suit me the most, but are fun, effective, and challenging. I love workouts that actually make your muscles BURN. And these workouts seem to do the trick.
Nicola
August 15, 2020 at 8:48 am
Ooo love this, challenges are such a great way to get people started. I also love a YouTube workout, my current fave is Cat Meffans yoga.
Nicola | http://www.nicoladaletraining.com
Gabby Abigail
August 15, 2020 at 9:19 am
Totally! YouTube workouts have been my go-to for quite some time now. I haven’t heard of her mostly because I don’t do yoga, but I will have to check her out. I always have people ask me for good yoga workouts!
Lisa
August 15, 2020 at 1:56 pm
You are hardcore – I love it! I find my yoga workouts online – there’s some really great ones out there
Gabby Abigail
August 16, 2020 at 6:24 pm
Haha, yes! I prefer strength training over yoga. But hey, whatever works for you, right? 🙂 Thanks for reading, Lisa!
Jaya
August 15, 2020 at 4:24 pm
Love that this is equipment-free; the only thing I include in my workouts are weights and I often struggle with finding good exercises that do not have equipment and still feel challenging. I do not much like staring at a screen while I am exercising, so I memorize the routine quickly too. 🙂 Thanks so much for sharing this!
Gabby Abigail
August 16, 2020 at 6:26 pm
All of Pamela Reif’s workouts are equipment-free, so they would be perfect for you! And I completely relate. What I love about her workouts is that she doesn’t talk through the workout – there’s just music, a timer, and Pam working along you silently, so it’s easy to concentrate while exercising.
Louise
October 30, 2020 at 2:34 pm
I’ve recently bought myself some home workout equipment and have been looking for some online workouts to follow. I completely forgot to check out YouTube 🙈 I’ll defo be starting this challenge on Monday 👍 Thanks so much for sharing, this was just what I needed to get my arse in to gear!
Gabby Abigail
November 6, 2020 at 11:10 am
Oooh, how amazing! Yes, I’ve been digging YouTube workouts since 2018! Pamela Reif has a variety of workouts that are so fun to follow. Let me know how you like the challenge.
Fit2flaunt
January 12, 2021 at 6:17 am
I follow you in youtube.I am also teach pole dance,but your tips very helpful for me.