Take the 7-Day Sweat It Out With Sara Haley Challenge

Everybody loves a good challenge, especially when it’s free. And, guys, we have the BEST 7-day challenge for you. It’s tough but not impossible, effective but also fun, and it features one of our fave fitness experts: Sara Haley! In fact, she designed it just for FBG readers. ‘Cause you all are special. And so loved!

Sara is quite the pro at creating engaging challenges (you can find her current challenges that are going on here — plus on Facebook, Twitter and Instagram). Sara is an LA-based pre- and postnatal fitness specialist and creator of three award-winning programs: the excuse-proof workout, Sweat UNLIMITED; the prenatal workout, Expecting MORE; and the new postnatal program, Expecting More: The 4th Trimester Workout. With more than 15 years of experience in the fitness industry and seven years as a Reebok Master Trainer, Sara has a passion for helping people stay fit, healthy and strong in the safest and most effective ways possible. So you couldn’t be in better hands for this 7-day challenge. Now let’s get to it! —Jenn

How the 7-Day Challenge With Sara Haley Works

Are you ready to Sweat It Out with me? I hope so because I have seven days of exercises for you to help you train better, feel better and look better. Just a heads up, most of the exercises are body weight training, however, you will need free weights for a few of the exercises in this workout. I suggest 8 to 12 pounds, depending on the exercise.

So here’s the deal: You do each exercise for 30 seconds, rest for 15 seconds and then repeat. That means you are doing each exercise twice. On Day 1, you always begin with four exercises because the first two are warm-up exercises. Each day after, two exercises are added, one with a cardio element and the other conditioning. This means that on Day 1 you will be working out for 6 minutes and by Day 7, your workout will be 30 minutes. If my math seems off it’s because on Day 3 you have an exercise that needs to be done on both legs individually. I’ve included descriptions and pictures for each exercise, as well as modifications (M) for a few of them. Please use these if you are pregnant, injured or the exercise doesn’t feel quite right to you.

You can do this challenge on its own or you can do it in addition to your other workouts. Just remember, the more you do, the more results you will see. Now, let’s get sweaty!

Sweat It Out Challenge: Day 1

Today we focus on perfecting your warm up exercise and working the butt and legs.

Roll Down ’N Lunge: This exercise will help you mobilize and dynamically stretch your spine and hips. I do some version of this exercise before most of my own workouts.

Begin standing tall with your arms long (Pic 1). Leading with the top of your head, slowly roll down to the floor. Soften your knees as you go (Pic 2). When you touch the floor walk your hands out in front of you moving towards a plank position (Pic 3). Remember to squeeze your abs and butt when you hit that plank, which will help get them activated too (Pic 4). Bring your right leg to the outside or your right hand in a lunge. Feel free to stay there as long as you need to (Pic 5). Go back to plank and then switch to the other side. Reverse the process to come back up: Once back in plank, walk your hands back to your feet (a nice dynamic stretch for the hamstrings) and roll back up. Repeat for the remainder of the 30 seconds, rest for 15 seconds and repeat.

Roll Down ’N Press: This exercise continues to mobilize and stretch your spine but also gets your upper body warmed up and ready to go.

Go through the same sequence as Roll Down & Lunge, but instead of lunging from the plank do a push-up. Repeat for the remainder of the 30 seconds, rest for 15 seconds and repeat.

(M): Put your knees down for the push-up if needed.

In-Out Squats: Get ready to feel a burn in your booty!

Begin in a squat position with feet shoulder width apart, chest lifted, sitting back into your heels, core engaged (Pic 1). Quickly bring your feet together (Pic 2), and then back out to the squat. This shouldn’t be a jumping motion but almost a sliding or scooting motion, so you’re staying low rather than leaving the ground. You may feel this in your inner thighs the next day. Repeat for 30 seconds, rest for 15 seconds and repeat.

(M): Tap one foot in at a time rather than sliding/scooting both in. You can still work for speed.

Squat-Pulse-Reach: This exercise is great for your butt and legs but also great core stability and targets the obliques.

Begin in a squat position and just pulse down (so you never extend the legs). Imagine getting lower on each pulse. As you pulse, keep your chest lifted and reach one arm at a time towards your opposite ankle (so right hand towards left ankle, left hand towards right ankle). Your goal is to keep your hips square to the front, and as you reach your torso can twist slightly working your abs and obliques. You know where you ankle is so I recommend keep your head up on this exercise to maintain good form. Repeat for 30 seconds, rest for 15 seconds and repeat.

(M): Just pulse without twisting or reaching.

If you’re doing this 7-day challenge with me, tell me in a comments or tell me and the FBGs on social media (@FitBottomedGirl and @SaraHaleyFit) that you’re in! And definitely, definitely, come back tomorrow to see what’s in store for Day 2! —Sara Haley