Day 23 – 23 Day Fitness Challenge

Day 23 – 23 Day Fitness Challenge

Day 23 is here!

Day 23, which also turns out to be the final day of your Fitness Challenge is finally here. The past 22 Days has been a mix of strength,speed,stamina and endurance along with a focus on core stability.

You have been persistent through the challenge and what makes this all the more worth it is the effort put in by so many of you to try it out and keep pushing your barriers every single day.

So without any further delays, here’s your routine for Day 23.



Day 23: Judgement Day!


Equipment required – Running shoes and a Yoga Mat


You routine today has 3 Parts to it. Make sure you complete the entire routine. Take your time and complete the same with good form.


Part 1: Start your routine with a 2 Kilometre run to warm up for Day 23.

Part 2: Perform 50 Surya Namaskars (Sun Salutations) using the 12 step process. (watch video)

Part 3

1 minute Walk Outs (watch video)

1 minute Squats (watch video)

1 minute Push Ups  (watch video)

1 minute Reverse Lunges (watch video)

1 minute Bear Walk (watch video)

1 minute High Planks to Low Planks (watch video)

1 minute Superman (watch video)

1 minute Baby Crawl  (watch video)

1 Minute Plank (watch video)

1 minute Side Plank Hip Lifts (30 seconds on each side) (watch video)

3 Rounds (sets) of the above routine. 

Cool Down: Stretch! (DO NOT SKIP THIS) (watch video) 


I can’t thank you enough for being part of this 23 Day Fitness Challenge. I hope and believe it has worked for you and that you’ll be back for the same and much in the future.

I had as much fun designing this program and seeing your enthusiasm and messages via email and Facebook.

Keep the suggestions and messages flowing in and I promise to bring a whole lot more in 2016.


Please feel free to get in touch with me via email on [email protected] or send me a message on my Facebook,Instagram or Twitter .


Ryan 🙂



Ryan is a freelance certified personal trainer by profession and a fitness writer.

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  1. the good article keeps it up… Ryan Pereira

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