Foundation Exercises: 4 Core Movements

The Challenge consists of these 4 main movements performed in a progressive manner starting with only one minute of activity and progressing to eight minutes by the end of the 30 days:

  1. Jumping Jacks (Baseline: 25 Reps)
  2. Push Ups (Baseline: 20 Reps)
  3. Air Squats (Baseline: 25 Reps)
  4. Burpees​ (Baseline: 8 Reps)

For each exercise, you should perform the movement for a total of one minute, and complete AMRAP (As Many Reps As Possible). Baseline rep counts have been added that should be the absolute minimum number of reps completed during the one minute of activity for each movement.

For example, when performing Jumping Jacks you should complete AMRAP in 60 seconds, but the absolute minimum should be at least 25 repetitions.​

Daily Challenge Schedule​

On Sunday of each week during the Challenge, you will receive an email with the daily exercise schedule and instructions for that week. ​

The Challenge begins with only one minute of exercise on day one, and increases by one minute every four days. By the end of the Challenge you will be performing eight minutes of non-stop activity.​ 

​Week One (1 - 2 minutes of activity):
  • Mon - Wed (total = 1 min): Jumping Jacks
  • Thurs - Sat (total = 2 min): Jumping Jacks, Push Ups
  • Sunday: Optional Rest Day (or repeat exercise from Saturday if desired)
​Week Two (3 - 4 minutes of activity):
  • Mon - Wed (total = 3 min): Jumping Jacks, Push Ups, Air Squats
  • Thurs - Sat (total = 4 min): Jumping Jacks, Push Ups, Air Squats, Burpees
  • Sunday: Optional Rest Day (or repeat exercise from Saturday if desired)
​Week Three (5 - 6 minutes of activity):
  • Mon - Wed (total = 5 min): Jumping Jacks, Push Ups, Air Squats, Burpees, Jumping Jacks
  • Thurs - Sat (total = 6 min): Jumping Jacks, Push Ups, Air Squats, Burpees, Jumping Jacks, Push Ups
  • Sunday: Optional Rest Day (or repeat exercise from Saturday if desired)
​Week Four (7 - 8 minutes of activity):
  • Mon - Wed (total = 7 min): Jumping Jacks, Push Ups, Air Squats, Burpees, Jumping Jacks, Push Ups, Air Squats
  • Thurs - Sat (total = 8 min): Jumping Jacks, Push Ups, Air Squats, Burpees » (2 full rounds)
  • Sunday: Optional Rest Day (or repeat exercise from Saturday if desired)

Share Your Progress With The Challenge Members

At the end of every day, you are encouraged to share your progress with the other Challenge members by posting the following in the KetoVIP Facebook group:​

  • Did you stay within your calorie goal?
  • Did you stay within your Keto diet macros?
  • Did you complete your daily fitness challenge?​
  • Optional: Share a post-workout selfie! 

For an easy way to track your calories and macros, I recommend installing the MyFitnessPal Calorie Counter mobile app on your smart phone.