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Challenge Vault – Exercise Plans

Vault menu: Home | Instructions | Nutrition Plans | Exercise Plans | Challenger’s Journey | Challenger’s Clubhouse |  Lockdown TipsResources | PrizesSupport/Help

Hi Challenger!

Welcome to your challenge exercise plans page.

Here you can download any of the exercise plans we have to help you on your 8-week challenge.

Keep in mind, these plans are completely optional. So if you already have your own plan sorted out or just want to do your own thing then feel free to do that instead.

Before we continue: 

  • If you have any pre-existing medical conditions or injuries, and have at any stage been advised not to exercise, please consult your physician prior to starting any exercise programme.
  • DISCLAIMER: The information provided in this programme is not intended to replace the advice, diagnosis or recommendations of a doctor or health care practitioner.
  • Always consult a doctor before embarking on an exercise or nutrition programme if for any reason at all you suspect that you are not able to take part.

Getting started

We understand that is not easy to build the habit of working out – especially in a COVID-19 world where our movement, environments and options are restricted.

At Sleekgeek we are passionate about the idea that health is a habit and a practice. Before you get into the actual plans we recommend that you ready these articles we are have written below to prepare your mindset for an exercise routine.


We have added more at-home strength workouts to help you stay fit and healthy during lockdown.

  • 1. Bodyweight Workouts: For these workouts, all you’ll need is your bodyweight and some home equipment such as an old towel and a backpack that you can load with books or other heavy objects.
  • 2. Resistance Band Workouts: These workouts will be perfect for you if you have resistance bands. These make for perfect home workouts that are effective and affordable. You’ll also be able to take your bands and knowledge with you when you travel in the future.
  • 3. Dumbbell Workouts: If you have a pair of dumbbells at home then this will help you get the most out of them. It will also continue to be a fantastic workout plan to follow once gyms eventually re-open again.
(With a loaded bag for additional resistance when needed)
Overview and Instructions Guide: Download Now (PDF)
Beginner Plan: Download Now (PDF)
Intermediate Plan: Download Now (PDF)
Advanced Plan: Download Now (PDF)
(Need a resistance band? Click here to grab one from our online store
Overview and Instructions Guide: Download Now (PDF)
Beginner Plan: Download Now (PDF)
Intermediate Plan: Download Now (PDF)
Advanced Plan: Download Now (PDF)
Overview and Instructions Guide: Download Now (PDF)
Beginner Plan: Download Now (PDF)
Intermediate Plan: Download Now (PDF)
Advanced Plan: Download Now (PDF)
20 Ways to Build the Habit of Exercising at Home


In a COVID-19 World we understand that the nature and opportunity for exercise has changed.

In addition to the new plans we are developing for you in your Vault you can find on this page:

  1. Home workouts.
  2. Couch to 5km and 10km running plans.
  3. A selection of gym training plans for all levels that you are free to download and use in the future.

If that is all too much we even have guides on how you can just get moving with your personal Step Challenge.

So there is no excuse for you not to MOVE over this 8-Week period.


Plans are distinguished between gym plans and home workout plans as well as level of experience so that you can choose what works best for you.

All of the plans come with instructions on how to customise your plan to meet your specific needs. Keep in mind that physical exercise is incredibly personal and what is best for one person might not be best for another. Sometimes a bit of trial and error is needed – that is why we suggest giving yourself a “trial week” with your exercise plan before officially starting your challenge.


Plans by Sport Scientist Ashley Galliard. 

Strength and Cardio

Cardio / High Intensity Interval Training (HIIT) 


We understand that right now you may not be able to access a gym but as a challenger you may download any of these plans to keep and use in the future.

Strength and Cardio

Plans by Craig Brown of CSB Bodyfusion:

  • Exercise Glossary with instructions for each exercise used in the various plans
    [Download Glossary]
  • Absolute Beginner Plan (if you are brand new to the gym or very inexperienced)
    [Download Plan]
  • Beginner Plan (if you have less than 1 year of consistent training experience)
    [Download Plan]
  • Intermediate/Advanced Plan (if you have at least 1 year of consistent training experience)
    [Download Plan]
Strength and Cardio

Plans by Sport Scientist Ashley Galliard:

Strength and Cardio

Plans by Jandre de Beer, personal trainer and founder of Fitness101. 

Cardio /High Intensity Interval Training (HIIT)

PLUS: Be sure to check out Ashley Galliard’s and Jandre de Beer’s bonus resources in your Challenge Vault Resources section.


These are bonus plans that our friends at Exercise Solutions have provided for anyone here looking to improve their running, swimming, or cycling.





If you feel that you are not yet ready for exercise then it is still important to get moving!

In fact even people who go to the gym can be classed as sedentary!

Take the Step Challenge below if this is all you can manage or as an enhancement to your plan! 

Preliminary pedometer indices for public health have established that:

  • Those who take 5,000 steps a day or less are considered sedentary and at a higher risk for obesity, disease, and early death.
  • Those who take 10,000 steps a day or more are considered active and typically have less body fat and better overall health.

For some people, these numbers are ridiculously easy, and for others they might seem utterly impossible.

That is why we have broken it up into 4 different categories to let you choose which one best suits you. Hopefully over time you will be able to repeat the challenge, slowly moving towards the desired 10,000 steps or more.

  • 4,000 steps a day (beginner – someone who lives a VERY sedentary lifestyle).
  • 6,000 steps a day (intermediate – someone who lives a moderately sedentary lifestyle).
  • 8,000 steps a day (advanced – someone who lives a moderately active lifestyle).
  • 10,000+ steps a day (elite – someone who lives an active lifestyle).

Whichever category you choose, it should be a CHALLENGE. If you walk 6,000 steps in a day quite easily then you should be aiming for 8,000 or even 10,000.

The Step Challenge is supposed to get you up and moving, beyond what you normally do in your daily life. You should be actively looking for ways to add in more movement and walking throughout your day such as going for walks at lunch, taking the stairs, parking in the back of the parking lot, walking the dog instead of watching TV, and so on.

The takeaway at the end is you discover how enjoyable walking can be, how much better it can make you feel, and how easy it is to add more of it into your lifestyle in the simplest of ways.

If you aren’t sure: Determine your current daily movement (track your steps for 7 days, add them up and then divide the total by 7 to get your daily average). Then, select the category that is closest to 2,000-3,000 steps above what you are currently walking.


  • Determine your Challenge goal.
  • Make sure you have some kind of fitness tracking device or just your smartphone’s built-in pedometer functionality. You will find many step counters on your app store to download.
  • GET MOVING! Hit your goal every single day for 30 days in a row. If you miss a day you start back at day 1.
  • Repeat for the next 30 days with an increased goal.


For most people, walking 1km is on average 1,250 steps:

  • 4,000 steps = 3,1km.
  • 6,000 steps = 4.8km.
  • 8,000 steps = 6.4km.
  • 10,000 steps = 8km.

If your goal is to walk 6,000 steps then measure out 4-5km on the map and go at it! Count anything extra that you take throughout the day as a bonus.


Exercising can be really daunting, especially if you haven’t done it for a long time or find yourself too overweight / unfit to even get started again.

Not to worry, here is a great article by LifeHacker on How to Start Exercising When You’re Already Overweight that gives some fantastic advice on what small steps you can take. Remember, something is always better than nothing. If you aren’t working out you should at least be getting some walking of some kind in.

Mark Sisson also makes some good suggestions in his article on When All You Want to do is Sit on the Couch.

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