Fitness Challenge Day 18


Day 18 of our 21 day fitness challenge. Come on – you can do it! We’re nearly there!

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We’re heading to the end of our workouts! We’re almost getting emotional! Day 18 guys. Today’s workout is a cardio workout with a lot of quick elements to it. This is sure to get the blood pumping and the body sweating. You ready?

Sprint & Plyo Lunges

Spring on the spot for 8 steps (or 5 seconds if you prefer), lift knees half way up to hips. Follow this with 4 plyometric lunges, stepping into a lunge and exploding up swapping legs mid air.

Quick Feet & Tuck

With a wide stance, tap your feet as quickly as possible for 5 seconds. Follow this with 2 tuck jumps, jumping knees toward your chest. Return to quick feet and repeat.

Power Knees & High Knees

Create a wide stance between feet, one foot forward with slight bend in knee. Extend arms out in front at waist height. Squeeze your core and bring back knee up to meet hands. Return to start position. Complete 4 power knees on one side before switching to high knees for 8. Complete 4 power knees on the opposite side and repeat.

Cross Jacks

Stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs one in front of the other. Repeat with opposite leg.


Begin in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position. Jump up from the squat position.


We’d love to know how you found Day 18 of our challenge, so please let us know in the comments below and if you have any questions for Dan you can Snapchat Dan @Dansweeneypt or tweet him @Dansweeneyhf or email him.