10-day Fire-Up Challenge

Bridge Free Spirited Sisters

Ok so sometimes we all get into an exercise rut. Either from doing the same kind of thing for a long time and reaching a bit of a plateau, or having had a break from exercise and in need of a kick up the backside to get back into it! This 10-day Fire-Up Workout will be sure to get you going and it only takes a few minutes a day. Pair up with a friend and hold each other accountable. Set a timer on your phone to remember to get started each day. You’ll be feeling so good by the end of it and ready to take on another challenge! And yes, there are burpees. But you got this! Read on for a description of the exercises and a printable version of the challenge.

The exercises


Stand with feet hip-width apart, squat down and put your hands on the ground outside of your feet.

Jump both feet back to a plank position.

Do a push-up with your chest touching the floor, and then push back into a plank.

Jump your feet back to your hands.

Jump up and reach for the sky, before landing and starting the next rep.

  • Burpee starting position Free Spirited Sisters
    Burpee - starting position


Stand with feet a little wider than hip-width apart.

Jump laterally to one side, landing on that leg, while bringing your other leg behind it.

Push off and jump to land on the other leg.

Keep your core engaged and swing your arms with each jump.

  • Skater left leg Free Spirited Sisters
    Skaters - left leg

Bridge lifts

Lay on your back with your knees bent and feet flat on the floor, and your arms by your side.

Activate your glutes and push your hips up to make a bridge.

Lower back down to starting position.

  • Bridge start Free Spirited Sisters

Full plank

Start in a push-up position with your hands directly under your shoulders.

With toes to the floor, engage your glutes and leg muscles.

Engage your core by pulling your belly button up to your spine.

Keep your body in a straight line from head to toes, with your neck soft.

  • Full Plank Free Spirited Sisters

The challenge

Fire-Up Challenge printable