oldDay 22

Day 22- Strength + Greens + Water

This is our last week of the challenge. We are confident you will smash it! Our tip don’t focus on the whole week, take each day, each activity one by one. Do the best you can. 


  1. If you haven’t done it yet, please share on Whatsapp group a photo of your second week calendar.
  2. Let us know what you are planning to conquer this week. Simply which of all activities from previous weeks, either you were scared off, wanted to do better or you haven’t done it yet.


1. Complete your STRENGTH DAY workout. Do the workout below or your own strength workout. 

2. Aim to Eat Green Veggies  with every meal for then whole week! This challenge is still on, make it as a habit! If this is a big struggle, aim to add greend to one meal per day.

3. Drink Lots of Water On Saturday we asked you to drink lots of water. This week we want you to do it every day! If you weigh 150 pounds (68kg), that would be 75 to 150 ounces ( 2.2 – 4.4 l ) of water a day. If we exercising a lot,we should be on the higher end of that range. So as a challange on those workout days,  lets try to hit the top margin. On the non workout days aim to go a bit over 2.2l



That’s out SLOMO workout. If the last rep dosn’t feel hard,  you can add weights or go even slower (6 seconds or 7s instead of 5s )!

Warm Up
Join Mobility – move every single joint in your body (demo)

Warm Up Combo – perform 10 reps. 

The workouts stands for Kettlebells but you can also use a heavy book, pot with stuff, etc. any heavy
object really. It’s about GOING HARD AND GOING SLOW:

What do you need:

  • Notepad
  • Interval timer
  • Kettlebell, Dumbbell, Heavy book, Kitchen Pot filled with stuff.

Set up the timer for 5 sec work, with no break for 20 intervals.
Use the timer as your guidance, go 5 seconds down and then 5 second up. Try to do 10 reps like that.
Stop when it becomes super hard or impossible. For each exercise note how many out of 10 you
managed and what item you used.
Slower and heavier is better for this workout.

Exercises: (when * is next to the exercise you need to do both sides)

Stretch all the muscles after the workout.
You can use this video

Why Strenght is important?

Go back to Day 8 to refresh