The 90-Day Challenge

A progressive program for radical transformation in fitness, diet, and personal care.

90-Day Exercise Program
Progressive strength, conditioning, and daily mobility.

Strength Training (3x/week, Mon/Wed/Fri)

Weeks 1-4: Foundation
  • Push-ups – 3×8–12
  • Squats – 3×12–15
  • Plank – 3×30s
  • Glute bridges – 3×12–15
  • Standing calf raises – 3×15–20
Weeks 5-8: Progression
  • Incline/Decline push-ups – 3×8–12
  • Reverse lunges – 3×10/leg
  • Side plank – 3×20s/side
  • Hip thrusts – 3×12
  • Step-ups (on sturdy chair) – 3×10/leg
Weeks 9-12: Performance
  • Diamond push-ups – 3×8–12
  • Jump squats – 3×12
  • Plank to shoulder tap – 3×20 reps
  • Single-leg glute bridges – 3×12/leg
  • Burpees – 3×10

Cardio & Conditioning (2x/week, Tue/Sat)

  • Brisk walking or cycling – 20–30 min
  • Optional HIIT: 20s sprint + 40s walk × 8 rounds

Mobility (Daily)

  • Neck rolls – 1 min
  • Shoulder circles – 1 min
  • Cat-cow stretch – 1 min
  • Hip flexor stretch – 30s/side
  • Hamstring stretch – 30s/side