Hot Girl Summer Challenge

This 4 week challenge focuses on toning and sculpting your entire body. There are 5 main workouts(30-45 minutes) each week plus bonus workouts. This challenge includes daily goals that are focused on your nutrition, fitness, and lifestyle to help you continue to create and build healthy lifestyle habits. You are able to get up to 6 points per day! Use the accountability trackers to add up your points each day and see how well you do. Feel free to change the order of the workouts, rest days, or add in extra rest days to suit your schedule. It’s all about making the challenge your own and work for you!

Daily Point Breakdown:

  • 1 point for 45 minutes of exercise*

  • 1 point for 96oz of water

  • 1 point for at least 7 hours of sleep

  • 1 point for following the nutrition goals**

  • 1 point for no alcohol

  • 1 point for the daily bonus goal

*Your main workout will count as 45 minutes of exercise and then on your rest days try to aim for 45 minutes of any form of movement for an active recovery day. Think stretching, yoga, a long walk, etc.

**There are 2 different Nutrition Goals options: Basic or Advance. Pick which plan you would rather follow and stick to it! If you pick advanced - you must stick with the advance the entire challenge. You’ve got this babe!

Nutrition Goals:

Basic

  • Hit protein goal

  • At least 1 green veggie

  • At least 1 fruit

Advanced

  • No dairy

  • No gluten

  • Hit protein goal

  • At least 1 green veggie

  • At least 1 fruit

Protein goal

  • .7-1g of protein per pound of body weight

    • Example you weigh120 pounds, you should aim to have 84-120g of protein per day!

  • Make sure this is spread out throughout the day (your body can only really absorb about 25-35g of protein per meal)

Always check with your doctor or primary healthcare provider before engaging in any exercise or dietary changes. If you have specific dietary requirements, please continue to follow them :)

Prep Day:

  • LMK if you will be doing the basic or advanced nutrition goals

  • Write out your meals for the week ahead (feel free to use the weekly meal planner tool below or create your own!)

  • Go through your pantry/fridge and clean out foods and make a list of what you need

  • Read your ingredients list and watch out for added sugars and additives

  • Schedule your workouts and commit to them

  • Don’t forget to take your Day 1 picture today or tomorrow

Get ready to turn up the heat and LFG

Accountability Trackers:

4 Week Hot Girl Summer Challenge: