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Sweat It Out With Sara Haley Challenge: Final Day!

The big day is here … the final day of the free Sweat It Out With Sara Haley Challenge! We’ve been doing this all week long and today is the day that all the moves add up for one master 30-minute workout that is AWESOME.


  • Most of the exercises are body weight only, however, you will need free weights for a few of them. I suggest 8 to 12 pounds, depending on the exercise.
  • 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 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.

Day 7 of the Sweat It Out With Sara Haley Challenge

Remember to begin with all the previous moves from this week first (see them hereherehereherehere and here in detail):

  • Roll Down ’N Lunge (for a warm-up)
  • Roll Down ’N Press  (for a warm-up)
  • In-Out Squats
  • Squat-Pulse-Reach
  • Hacky-Sack Runs
  • Rock ‘N Row
  • Curtsey Down
  • Curtsey Up
  • In-Out Burpees
  • Push-Up Switch
  • Lunge Low
  • Lunge High
  • Plank Runs
  • Balancing Press

Can you believe you’ve come this far? After today, you’ll have 16 new exercises, a new 30-minute workout routine, and a stronger and fitter body and mind.

Windmill Lunges: I love this exercise because not only does it work the butt, legs (especially inner and outer thighs) and core, but it just feels good.


Legs are parallel and wider than your hips. Push your butt back and lunge to the right. As you lunge right, reach your left arm to the floor and your right arm to the ceiling. Feel free to look up at your top arm. Switch sides. Start slow and build up speed when you’re ready. Repeat for 30 seconds, rest for 15 seconds and repeat.

(M): Take out the windmill arms and just lunge side to side.

Bis to Tris: This is an exercise for your biceps and triceps, as well as your lower body.


Begin with your feet together and arms rowing back (Pic 1). Step out and squat to one side and lift your arms all the way up to the shoulders in a bicep curl. Step back together and row your arms back again. Step out to the other side into a squat and curl again (Pic 2). Repeat for 30 seconds. For your second round, begin from the row position again, but as you step out to the side to squat, hinge at the hips to a flat back and kick your arms behind you working the triceps (Pic 3). Step your feet back together with arms going to the row position. Repeat on the other side and continue alternating side to side for 30 seconds.

You did it! I hope you had fun Sweating It Out with me, and moreover I hope you learned some new exercises and feel stronger than you did last week! If you have any questions or comments, find me @sarahaleyfit on Facebook, Twitter and Instagram, and let me know. If you want more challenges like these, sign up here to know when my next challenge is rolling out!

And here’s a fun graphic for you to save, print and use time and time again. Consider it your congrats gift!


Thanks for doing this with me, FBGs! —Sara Haley

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