5-Day Home Strength Challenge

Before you start

How this works

Do one workout per day, in order — the rest days are built into the structure.
No equipment needed. Want more resistance? Grab water bottles or a loaded backpack.
Warm up 3-5 minutes first: march in place, arm circles, bodyweight squats.
Modify anything that hurts. Strength is built consistently, not by pushing through pain.
Snap a photo Day 1 and Day 5 — you'll feel the difference by the end.

Coach tip: Tag @fab_brazil in your Day 5 post — I want to see you crush this.

The Challenge

5 days, no equipment

DAY 1

Full-Body Wake-Up

Getting every muscle group talking to each other.

Exercise	Reps / Time	Rest
Bodyweight squats	3 x 15	30 sec
Push-ups (knee or full)	3 x 10	30 sec
Glute bridges	3 x 15	30 sec
Plank hold	3 x 30 sec	30 sec
Standing mountain climbers	3 x 20	45 sec

Coach tip: Focus on form over speed today — this sets the tone for the whole week.

DAY 2

Lower Body Burn

Legs and glutes, no weights required.

Exercise	Reps / Time	Rest
Reverse lunges	3 x 12 each	30 sec
Sumo squats	3 x 15	30 sec
Single-leg glute bridges	3 x 10 each	30 sec
Calf raises	3 x 20	20 sec
Wall sit	3 x 30 sec	45 sec

Coach tip: Wall sit isn't just about the burn — it's about staying calm while it burns. Breathe.

DAY 3

Core & Confidence

A strong core changes how you carry yourself.

Exercise	Reps / Time	Rest
Dead bug	3 x 12 each	30 sec
Bicycle crunches	3 x 20	30 sec
Side plank	3 x 20 sec each	30 sec
Bird-dog	3 x 10 each	30 sec
Hollow body hold	3 x 20 sec	45 sec

Coach tip: Move slow through these. Core work is about control, not momentum.

DAY 4

Active Recovery

Rest doesn't mean doing nothing — it means doing less, intentionally.

Exercise	Reps / Time	Rest
Slow bodyweight flow	5 min	-
Cat-cow stretch	10 reps	-
Standing forward fold	1 min	-
Hip flexor stretch	1 min each	-
Deep breathing / walk outside	10 min	-

Coach tip: Skipping this day is the #1 reason people burn out by Day 5. Trust the process.

DAY 5

Full-Body Finisher

Everything you've built this week, in one workout.

Exercise	Reps / Time	Rest
Squat to press (reach overhead)	3 x 15	30 sec
Push-ups	3 x 12	30 sec
Reverse lunge to knee drive	3 x 10 each	30 sec
Plank shoulder taps	3 x 20	30 sec
Burpees (or step-back burpees)	3 x 10	45 sec

Coach tip: This is the workout where you find out what you're made of. You've got this.

You did it

Now what?

Five days of showing up for yourself is huge — and it's just the start. If you felt stronger, clearer, more confident this week, imagine what a full structured program could do.

The 4-Week Level Up Program

4 more weeks just like this one — plus nutrition tips and mindset work.

Link in bio → @fab_brazil