Bodyholic 14-Day Total Body Challenge
Stronger. Leaner. More Energized in Just 2 Weeks.
AND ANYONE CAN DO IT!!!!
It’s time to take it to the next level — your entire body.
The Bodyholic 14-Day Total Body Challenge is a complete, two-week training journey that combines strength, cardio, mobility, and functional movement. Every workout is short, effective, and designed to build real results you can see and feel.
What You’ll Get
- 14 days of guided workouts (25–35 minutes each) you can do anytime, anywhere. ONE STEP AT A TIME!
- Balanced training plan: push, pull, lower body, cardio, mobility, and HIIT — with your core activated throughout.
- Daily instructions + coaching tips from Di, so you NEVER wonder what to do or how to do it.
- Progression built in — each week gets stronger, so you keep improving.
- Accountability check-ins with reflection prompts to track your progress and energy.
Why It Works
This challenge isn’t random workouts. It’s a carefully designed system that:
- Builds strength without hours in the gym.
- Boosts your metabolism and energy.
- Improves endurance and mobility.
- Keeps you consistent with a clear 14-day structure.
Who It’s For
- Anyone who completed the Core Challenges and is ready to level up. AND/OR
- Busy people who want efficient, total-body training. AND/OR
- All levels — with modifications and progressions so you can make it your own.
Your Results
In just 2 weeks, you’ll feel stronger, fitter, and more confident — with muscles firing, energy lifted, and a sense of momentum that carries forward.
Ready to join?
It’s only 14 days. It’s only 25–35 minutes a day. But the results can shift everything.
Challenge Instructions
Welcome to the Bodyholic 14-Day Total Body Challenge!
This program is designed to give you structure, motivation, and results in just two weeks. Please read these instructions before you start:
1. Schedule
- The challenge runs for 14 days.
- Each week: 6 workout days + 1 recovery day.
- Sessions take 25–35 minutes.
2. Equipment
- Bodyweight is enough.
- Optional: dumbbells, resistance bands, or a chair/bench to increase intensity.
3. How to Train
- Follow the daily workout exactly as written.
- Circuits = complete all exercises listed, then repeat for the number of rounds.
- Finisher = one last push to lock in the session.
- Always warm up before and cool down/stretch after.
4. Intensity & Modifications
- Quality over speed.
- Push-ups can be on your knees, lunges can be supported, burpees can be stepped instead of jumped.
- Each move has a progression — do what challenges you without losing form.
5. Reflection
At the end of every workout, pause for 30 seconds. Breathe. In the feedback space, write one word or sentence about how you feel. This reflection is your accountability and your proof that you showed up.
6. Progression in Week 2
- Add 2–4 reps per set, OR
- Add 1 extra round, OR
- Shorten your rest by 5–10 seconds.
7. Safety
- Listen to your body.
- If you feel sharp pain, stop immediately.
- Stay hydrated and rest when needed.
Rewards for Completing the Challenge
The TOP Performers will get Bodyholic Sportswear!!!
This isn’t just about checking off workouts — it’s about building proof that you can commit, show up, and grow stronger. When you complete all 14 days, here’s what you earn:
Intrinsic Rewards
- A stronger, leaner, more energized body.
- Improved stamina, mobility, and full-body power.
- The confidence that comes from showing up consistently for yourself.
- A reset of energy and focus that will spill into the rest of your life.
Extrinsic Rewards
- Exclusive Invite to the next live Bodyholic event.
- Spotlight (with your permission): if you’d like, we’ll share your story to inspire others in the community.
- Discount code / perk (e.g. on Bodyholic sportswear, or entry into a future program).
