A Full Body Challenge
❌ No equipment needed I made this fun fit test plan! It will challenge your core strength and cardiovascular health
- 45 minutes
- Intermediate
- Body weight
- Quadriceps · Abdominals · Biceps · Shoulders · Chest
Exercises
Isometric Holds
How long can you hold these core positions?
Core Strength
- Full Body
- Beginner
Set | Time (s) |
---|---|
1 |
- Abdominals
- Beginner
Set | Time (s) |
---|---|
1 |
- Abdominals
- Intermediate
Set | Time (s) |
---|---|
1 |
- Abdominals
- Beginner
Set | Time (s) |
---|---|
1 |
AMRAP Round
✔️ As many reps as possible ✔️ 60s
AMRAP
- Hamstrings · Quadriceps · Glutes · Calves
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 60 |
- Quadriceps · Abdominals
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 60 |
- Full Body
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 60 |
- Hamstrings · Quadriceps · Glutes
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 60 |
Time Attack Round
How long does it take to complete 20 Reps ?🎯. Take as many rests as needed
Time Attack
- Hamstrings · Quadriceps · Glutes · Calves
- Beginner
Set | Reps | Time (s) |
---|---|---|
1 | 20 |
- Full Body
- Intermediate
Set | Reps | Weight (kg) | Time (s) |
---|---|---|---|
1 | 20 |
- Chest
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 20 |
- Full Body
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 20 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Time (s) |
---|---|---|
1 | 20 |
- Abdominals
- Intermediate
Set | Reps | Time (s) |
---|---|---|
1 | 20 |
Fitain is FREE
for everyone to use
All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away
Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.
