TIFFxDAN
Start free trial

Challenge

15 Day Reset Challenge

A workout and an ab session each day for 15 days, with recovery built in and a 500 rep ab finale.

  • 15 days
  • 5–28 min
  • All levels
  • Dumbbells
Do it in the app: 7 days free Try day 1 free
15 Day Reset Challenge

Who it's for

This is for you if you want to get back into a routine and like a clear plan with a finish line. Most days take about 30 minutes with abs included, and it suits all levels. If you only want abs, try the 30 Day Defined Abs Challenge. If you want to get measurably stronger, the 8 Week Stronger Challenge is a better fit.

What you need

You'll need dumbbells, two or three pairs from light to heavy. Day 9 uses a yoga block (or something stable) to raise your heels. Day 11 uses a bench or chair. The rest of the days need nothing.

How it works

You train 15 days in a row. Each day is a workout of 19 to 28 minutes, upper body, lower body or full body. Each one has a recommended ab session of 9 to 13 minutes to add after it, and the abs are optional. Days 4, 8 and 12 are short recovery stretches of 5 to 6 minutes. Days 14 and 15 are all abs, finishing with the 500 Rep Ab Challenge. Most sets are timed, like 40 seconds work and 20 rest, or 45 on and 15 off. Some days use Tabata or start each set with a 20 second hold.

  • Pick your ab add-on before you start, so you go straight into it while you're warm.
  • Go lighter than usual on Day 7, because every set starts with a hold.
  • On Day 11, save your heaviest pair for the Romanian deadlifts and hip thrusts, and go lighter on the single leg moves.

Try day 1: Upper Body Burner

Press play and do it with us. If you like it, the rest is waiting in the app.

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

The schedule

Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.

Week 1

  1. Day 1Upper Body Burner · 27 min
  2. BonusLower Abs Workout: No Repeats · 9 min
  3. Day 2Lower Body Workout: No Equipment · 21 min
  4. Bonus8 Minute Obliques Workout · 9 min
  5. Day 3Tabata Full Body Workout: No Equipment · 19 min
  6. BonusUpper Ab Workout · 9 min
  7. Day 4Recovery: 5 Min Stretch · 5 min
  8. Day 5Back and Bicep Dumbbell Workout · 21 min
  9. Bonus6 Pack Ab Workout · 9 min
  10. Day 6Lower Body Workout: Dumbbell Tabata · 19 min
  11. Bonus12 Minute Total Abs · 12 min
  12. Day 7Upper Body Dumbbell Workout: Dynamic & Isometric · 20 min
  13. Bonus6 Pack Blueprint: No Equipment Ab Shred · 10 min

Week 2

  1. Day 8Recovery: 5 Min Stretch · 5 min
  2. Day 9Powerful Leg Workout: Dumbbells Only · 20 min
  3. BonusIntense Abs Blast: No Equipment · 10 min
  4. Day 10Full Body HIIT Workout · 20 min
  5. BonusSculpted Abs with Dumbbells · 11 min
  6. Day 11Intense Hamstring & Glutes Workout with Dumbbells · 28 min
  7. Bonus6 Pack Workout: Total Ab Workout · 13 min
  8. Day 12Recovery: 5 Min Stretch · 6 min
  9. Day 1320 Minute Upper Body Workout · 20 min
  10. BonusLower Abs Burn · 13 min
  11. Day 14Ab Day: HIIT Abs · 11 min

Week 3

  1. Day 15Finale: 500 Rep Ab Challenge · 15 min

Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.