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. 

1. Abs training – DAY 1
2. Full Body training – DAY 2
3. Booty training – DAY 3
4. Arms & Core training – DAY 4
5.  Cardio training – DAY 5
6. Full Body training – DAY 6
7.  Booty training – DAY 7
8. Arms training – DAY 8
9. Dance – DAY 9
10. 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: 

1. Crunch middle
2. Rest – 10 seconds 
3. Crunch left
4. Crunch right
5. Heel touches
6. Ab hold
7. Rest – 10 seconds
8. Russian twist
9. Lean back hold
10. Rest – 10 seconds
11. Slow mountain climber
12. Rest – 10 seconds
13. Plank
14. Rest – 10 seconds
15. Toe touches
16. Rest – 10 seconds
17. Bicycle crunch
18. Rest – 10 seconds
19. Hip lift
20. Rest – 10 seconds
21. Ab hold
22. Rest – 10 seconds
23. Spider plank
24. Rest – 10 seconds 
25. Plank

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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: 

1. Deep squats w/arm reach
2. Wide squat left/right 
3. Jump squat
4. Walk down to plank
5. Plank w/ rotation
6. Kickback w/arm tuck – right
7. Booty half moons – right
8. Kickback w/arm tuck – left
9. Booty half moons – left
10. Pushup w/ backstretch
11. Pushup w/ child’s pose
12. Right leg: Plank kickback 
13. Left leg: Plank kickback
14. Plank w/rotation 
15. Superman
16. Windshield Wiper
17. Jack knife
18. Sit up w/ forward bend
19. Reverse plank (up &down)
20. 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: 

1. Left leg: Pulse lunge
2. Right leg: Pulse lunge
3. Lunge w/ leg raise – left
4. Lunge w/ leg raise – right
5. Jump squat
6. Side squat steps
7. Sumo squat
8. Abductor squat
9. Rest – 20 seconds
10. Donkey kicks – right leg
11. Donkey kicks – left leg
12. Fire hydrants – straight right kickback
13. Fire hydrants – straight left kickback 
14. Frog kicks – alternating
15. Frog kicks
16. Rest – 20 seconds
17. Glute bridge
18. Left leg: Glute bridge
19. Right leg: Glute bridge
20. Glute bridge: narrow stance 
21. Alternating leg raise glute bridge 
22. 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: 

1. Push ups
2. Shoulder taps
3. Side push up: left side
4. Side push up: right side
5.  Rest – 30 seconds
6. T rotating plank
7. Up down plank
8. Superman
9. Superman w/ rotation
10. Rest – 30 seconds
11. Tricep dips
12. Reverse plank
13. Plank
14. Plank back & forth
15. Rest – 30 seconds
16. Push ups
17. Up down plank
18. Ab crunch – cross touch
19. 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: 

1. Parcel up & down
2. Squat knee to elbow
3. Squat hold + stretch
4. Silent burpees
5. Plank + sitback
6. Plank + toe reach 
7. Mountain climber walk
8. Silent burpees
9. Squat knee to elbow
10. Sumo squat + arm circle 
11. Silent burpees
12. Bicycle crunch
13. Reverse crunch
14. Starfish crunch
15. Ab hold
16. Silent burpees
17. Low spider plank
18. High spider plank
19. Side to side walk
20. 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: 

1. High crunches
2. Floor taps
3. 1 arm 1 leg reach out – right
4. 1 arm 1 leg reach out – left
5. Knee crunch in
6. Glute bridge
7. Wide glute bridge
8. Close glute bridge
9. Close glute bridge pulses
10. Glute bridge hold
11. Donkey kicks – right leg
12. Straight leg pulses – right leg
13. Straight leg hold – right leg
14. Donkey kicks – left leg
15. Straight leg pulses – left leg
16. Straight leg hold – left leg
17. Push up on knees
18. Superman
19. Superman + reach out
20. Airplane push up
21. Arm circles – backwards 
22. Arm circles – forwards
23. Flappy bird
24. Arm hold
25. Flappy bird
26. Mountain climber walk
27. Elbow plank
28. Bear hold
29. Cat & cow

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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: 

1. Kickback – right leg
2. Straight side lift – right leg
3. Side lift pulses – right leg
4. Kickback – left leg
5. Straight side lift – left leg
6. Side lift pulses – left leg
7. Donkey kicks – right leg
8. Straight leg pulses – right leg
9. Straight leg hold – right leg
10. Hamstring curl – right leg
11. Donkey kick spider crunch – right leg
12. Right leg outer thigh lift
13. Right leg thigh circles
14. Outer thigh pulses – right leg
15. Outer thigh hold – right leg
16. Donkey kicks – left leg
17. Straight leg pulses – left leg
18. Straight leg hold – left leg
19. Hamstring curl – left leg
20. Donkey kick spider crunch – left leg
21. Left leg outer thigh lift
22. Left leg outer thigh circles
23. Outer thigh pulses – left leg
24. Outer thigh hold – left leg
25. Right leg glute bridge 
26. Right leg glute bridge hold
27. Left leg glute bridge
28. Left leg glute bridge hold
29. Glute bridge: high
30. High bridge pulses
31. 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: 

1. Box + step 
2. Bicep curl + step
3. Chest press + step
4. Shoulder + chest press
5. Arm hold + shoulder press – right arm
6. Arm hold + shoulder press – left arm
7. Step + arm opener 
8. Step + bicep curls
9. Hold + step
10. 1 Arm row – right arm
11. 1 Arm row – left arm
12. Row + side left
13. Push up on knees
14. Superman + reach out
15. Bottle back + forth
16. Right arm row + triceps push
17. Left arm row + triceps push
18. Biceps curl _ shoulder press
19. Shoulder press + triceps push
20. Flappy bird
21. 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: 

1. Punch up + down
2. Body tornado + side step
3. Squat + side step
4. Body roll + side step
5. Side shuffle
6. Body tornado + side step
7. Squat + butt slap
8. 3-Step walk
9. Leg stretch 
10. 4x hip 1 x squat
11. Step + back squeeze
12. Side step + wave
13. Squat hold + touches 
14. Sumo squats
15. 4x hip 1x squat
16. Step + arm circles
17. Side step + sky push
18. Slide + box
19. Step + arm combo
20. Punch up + down
21. Slide + box + front reach
22. Squat hold
23. Slide + overhead clap
24. High knees
25. Squat hold + side punch
26. High knees
27. Squat + slap
28. High knees
29. Squat hold + side punch
30. High knees
31. Half squat step + arms
32. Squat
33. 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: 

1. Jumping jacks
2. Walk down to plank
3. Jumping jacks
4. Walk down to plank
5. Rest – 30 seconds
6. Squat
7. Squat w/cross elbow
8. Curtsey lunge
9. Jump twist
10. Squat
11. Squat w/ cross elbow
12. Rest – 30 seconds
13. Squat
14. Squat w/ cross elbow
15. Curtsey lunge
16. Jump twist
17. Squat 
18. Squat w/cross elbow
19. Rest – 30 seconds
20. Jumping jacks
21. Walk down to plank
22. Jumping jacks
23. Walk down to plank
24. Rest – 30 seconds
25. Slow bicycle crunch
26. Crunch w/ straight legs
27. Slow mountain climber
28. Plank
29. Superman
30. Slow mountain climber
31. Plank
32. Rest – 30 seconds
33. Slow bicycle crunch
34. Crunch w/ straight legs
35. Slow mountain climber
36. Superman
37. Slow mountain climber 
38. Plank
39. Rest – 30 seconds
40. Squat with stretch
41. Hip stretch right
42. Hip stretch left
43. 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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