This month, Virgin Active’s Emily Cole is giving you a 30-day workout plan that will build on last month’s core strength challenge. This is the second in a three part series of 30-day plans that will get your body fit and in shape before summer arrives.

After last month’s 30-day core strength challenge, you should have started to notice a difference around your stomach – not only will you feel stronger, but your abdominal muscles will also be showing signs of toning.

This month’s challenge is stepping up the intensity and will not only continue to condition your abs, but will also improve the muscles in your arms and leg – leaving your whole body feeling stronger in just four weeks.

You will recognise the plank from the previous challenge, but other than that I’ve put together four more exercises that should have you breaking out into a sweat in no time.

The Plan

Download and print the plan here

October Challenge Infographic

How to

1. Squats


2.a Press Ups


or 2.b. Kneeling Press Ups


3. Lunges


4. Plank


5. Burpees



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1 comment

  1. Paul

    Glad you see you have added the function to download and print – 1 page per week of activity