All workouts are 3 minutes long. All exercises are done AMRAP (as many reps as possible within the time). All intervals are 30 seconds long within the 3 minutes. If you want an extra challenge, you can simply do as many reps as possible for the whole 3 minutes, pacing yourself. Focus on good technique, you don't need to go to failure, so rest if needed. Feeling pumped and want to do a little more? Do an extra set through! We’ve created pre-programmed Interval Timers for each workout that you can follow along to. You can also listen along with your favorite song while using them (if you use Spotify it can play in the background on your phone while the interval timer also runs).

Workout Progam PDF printable download  

Progress Tracking Calendar PDF printable download

DAY 1: Pushups Exercise options: Knee Pushups OR Standard Pushups. If you can easily do 10 knee pushups, do standard instead. Workout: do 30 seconds of pushups, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

EXERCISE VARIATIONS & INSTRUCTIONAL VIDEO:

DAY 2: Squats Exercise options: Bodyweight Squats OR Weighted Squats. Optional variation: assisted/box squats (see video). Workout: do 30 seconds of squats, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

EXERCISE VARIATIONS & INSTRUCTIONAL VIDEO:

DAY 3: Core + Cardio Exercise options: Bicycles OR Cross Climbers or optional Elbow Plank + High Knees OR Fast Hinges with Towel (see video). Workout: do 30 seconds of core, 30 sec of cardio, repeat for a total of 3 minutes. No rest. AMRAP. >> Interval Timer <<

EXERCISE VARIATIONS & INSTRUCTIONAL VIDEO:

DAY 4: Mini-Workout Exercise options: based on previous selection. Workout: 30 sec Pushups, 30 sec Cardio, 30 sec Squat, 30 sec Cardio, 30 sec Core, 30 sec Cardio. AMRAP. >> Interval Timer <<

DAY 5: Row Exercise options: One-Arm Row with Weight or Household Object (ie. heavy backpack, box of kitty litter, pinch grip heavy books) OR Pullups/Chin-ups. Optional variation: inverted row with bed sheetor TRX (see video) Workout: do 30 seconds of row, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

EXERCISE VARIATIONS & INSTRUCTIONAL VIDEO:

DAY 6: Hinge (glutes) Exercise options: Glute bridges OR Deadlifts with dumbbell or kettlebell. Workout: do 30 seconds of hinge, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

EXERCISE VARIATIONS & INSTRUCTIONAL VIDEO:

DAY 7: Mini-Workout Exercise options: based on previous selection. Workout: 30 sec Row, 30 sec Cardio, 30 sec Hinge, 30 sec Cardio, 30 sec Core, 30 sec Cardio. No rest. AMRAP. >> Interval Timer <<

DAY 8: Pushups Exercise options: Knee Pushups OR Standard Pushups. Workout: do 30 seconds of pushups, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

DAY 9: Squats Exercise options: Bodyweight Squats OR Weighted Squats. Optional variation: assisted/box squats (see video). Workout: do 30 seconds of squats, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

DAY 10: Core + Cardio Exercise options: Bicycles OR Cross Climbers or optional Elbow Plank + High Knees OR Fast Hinges with Towel (see video). Workout: do 30 seconds of core, 30 sec of cardio, repeat for a total of 3 minutes. No rest. AMRAP. >> Interval Timer <<

DAY 11: FULL Mini-Workout Exercise options: based on previous selection. Workout: 30 sec Pushups, 30 sec Squat, 30 sec Row, 30 sec Hinge, 30 sec Core, 30 sec Cardio. No rest. AMRAP. >> Interval Timer <<

DAY 12: Row Exercise options: One-Arm Row with Weight or Household Object (ie. heavy backpack, box of kitty litter, pinch grip heavy books) OR Pullups/Chin-ups. Optional variation: inverted row with bed sheetor TRX (see video) Workout: do 30 seconds of row, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

DAY 13: Hinge (glutes) Exercise options: Glute bridges OR Deadlifts with dumbbell or kettlebell. Workout: do 30 seconds of hinge, 30 sec of rest, repeat for a total of 3 minutes. AMRAP. >> Interval Timer <<

DAY 14: FULL Mini-Workout 2x through Exercise options: based on previous selection. Workout: 30 sec Pushups, 30 sec Squat, 30 sec Row, 30 sec Hinge, 30 sec Core, 30 sec Cardio. Repeat for total of 6 minutes. No rest. AMRAP. >> Interval Timer <<

IF YOU HAVEN'T ALREADY:

• JOIN THE DISCORD SERVER. Connect and share your challenge progress with others in the #ggfitchallenge channel in our Discord server. We'll be answering questions there as well if you need help! 
• SHARE YOUR PROGRESS WITH #GGFitChallenge! Make sure to use the hashtag and tag us when sharing your progress on twitter and instagram.
• Got more questions? We'll be livestreaming on Twitch every day of the challenge, including doing some Q&A only streams. These are great opportunities to get your questioned answered in detail.

Heroes of Fitness shows you how to work out while playing a variety of games. Co-founded by two lifelong gamers & fitness professionals, husband and wife team: Tim Spencer and Nicole DuCane Spencer. From cooking streams to Just Dance to weight training or yoga in-between queue times, we provide a positive, supportive, and educational community for gamers on their health & fitness journey. As certified trainers, we personally train a variety of Twitch Streamers, have worked with the HeroesHearth Esports team, and have been featured in Men's Health Magazine and Game Informer Magazine.

Nicole & Tim, HeroesOfFitness Twitch Partners, Fitness Professionals

Follow us and share your progress by using #GGFitChallenge in you posts & stories!