Weight Loss

28 Day Weight & Watch Challenge

Intermediate

Difficulty

Sessions

+500

Points

About

Equipments Required

Dumbbells

Yoga Mat

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Session

Day 1 - Sultans of Sweat

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 1 - Sultans of Sweat

90 min

Intermediate

10 pts

About

Welcome to Day 1 of our specially curated Advanced DIY series! Today, we'll be targeting different muscle groups with a mix of bodyweight and dumbbell exercises. Starting with a core and glutes warm-up, we move on to back and biceps, incorporating various push-up variations. The Tabata section adds intensity with quick intervals of exercises after which we go into the Booty Fit segment for work on the lower body. We end the first day's session with a cardio burst in our Dirty 30 segment!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 2 - Muscle & Movement

80 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 2 - Muscle & Movement

80 min

Intermediate

10 pts

About

Day 2 focusses on sculpting and strengthening the lower body. It kicks off with glute-focused exercises like bridges, lunges, and squats. The Tabata section adds an explosive element with high-intensity moves. The bodybuilding circuit targets various muscle groups using dumbbells, while the core and glutes section tones the mid-section.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Shoulder

Forearms

Shoulder

Forearms

Legs & Glutes

Day 3 - Glutes of Glory

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 3 - Glutes of Glory

90 min

Intermediate

10 pts

About

Day 3's workout session focuses on overall body toning, starting off with an intense lower body segment. The Tabata segment will provide a cardio boost while the Hustle Monster section incorporates lateral movements and core exercises. The session wraps up with a dumbbell conditioning segment, targeting shoulders and overall strength.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Shoulder

Chest

Legs & Glutes

Day 4 - Speed & Strength

80 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 4 - Speed & Strength

80 min

Intermediate

40 pts

About

Day 4's workout is split into five segments. Nothing Butt Legs first puts the lower body to test, Back and Biceps circuit incorporates dumbbell work for the upper body. The Hustle Monster segment brings forth a full-body challenge. Seven Minutes to Sweat adds intensity with squat claps, MMA planks, and hollow rocks. The Powerboost includes explosive exercises like 180-degree squat jumps, jumping lunges, and drop squats for a high-energy finish.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Back

Lower-Back Muscles

Legs & Glutes

Day 5 - Fast Twitch Fit

85 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 5 - Fast Twitch Fit

85 min

Intermediate

10 pts

About

This workout session is designed to start with a lower body burn with squat variations, pulses, and walks. The 15 minutes to Fat Loss segment is a quick cardio boost, before we move to the Death By Pushups segment, which challenges the upper body with a series of pushup variations. The Nothing Butt Legs section intensifies the focus on the lower body to end the session with a proper burn.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 6 - Femme Flex

80 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 6 - Femme Flex

80 min

Intermediate

10 pts

About

Day 6 kicks off with the Tabata Tantrums, focusing on core strength. Hustle Monster adds intensity for a full-body challenge while the 15 Minutes to Fat Loss segment provides an intense fat-burning touch. The Body Building Circuit targets various muscle groups, all put together a full-body toning experience.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Shoulder

Forearms

Shoulder

Forearms

Chest

Legs & Glutes

Day 7 - Booty Balance

60 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 7 - Booty Balance

60 min

Intermediate

10 pts

About

On Day 7, we start with two sets of Dirty 30, incorporating a mix of cardio, strength, and core exercises. The Powerboost section amps up explosiveness, and eventually the session concludes with Seven Minutes to Sweat, a challenging routine that primarly focusses on cardio.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 8 - Thermo Catalyst

75 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 8 - Thermo Catalyst

75 min

Intermediate

10 pts

About

This workout is centered around dumbbell conditioning, targeting various muscle groups and incorporating both strength and cardio elements. Day 8's workout session is a comprehensive routine blending strength and conditioning for a full-body workout.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 9 - Workout Warrior

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 9 - Workout Warrior

90 min

Intermediate

10 pts

About

Day 9's workout begins with a focus on the Back and Biceps, before a Tabata Tantrums segment adds an explosive segment for a full body challenge. The Body Building Circuit targets various muscle groups and the fourth segment, Core and Legs, provides the fat-burn segment at the end.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 10 - Full Body Storm

70 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 10 - Full Body Storm

70 min

Intermediate

10 pts

About

Day 10's workout is divided into four segments - Back and Biceps with multiple push up variations, Nothing Butt Legs segment intensifies lower body work, the Body Building Circuit incorporates full-body movements and the session concludes with a Core and Legs focus, emphasizing on just one exercise, jumping lunges with hands overhead.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 11 - Kinetic Curves

77 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 11 - Kinetic Curves

77 min

Intermediate

10 pts

About

We kick off Day 11's workout session with Dirty 30, a challenging circuit involving a variety of dumbbell exercises alternated by high knees. The Powerboost segment will work on the explosive bursts of the body, while Booty Fit focuses on lower body engagement with banded squat jacks, walks, and plank jacks. The session concludes with a Death by Pushups segment, focussing on five types of push up variations.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 12 - Metcon Metldown

74 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 12 - Metcon Metldown

74 min

Intermediate

10 pts

About

On Day 12, our workout begins with Shoulder Boulder, divided into two sections targeting different aspects of the shoulders with a variety of dumbbell exercises. 15 Minutes to Fat Loss adds a cardio element while the Body Building Circuit focuses on lower body engagement and bicep work. We end with Seven Minutes to Sweat for a quick and intense finish.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Lower Back Muscles

Legs & Glutes

Day 13 - Jump Squat

65 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 13 - Jump Squat

65 min

Intermediate

10 pts

About

Day 13's workout covers various muscle groups, incorporating both strength and endurance exercises. The back and biceps section focuses on pushups, planks, and taps, while the Dirty 30 circuit adds intensity with explosive moves like tuck jumps and mountain climbers. The Hustle Monster brings in shoulder presses, lunges, and twists for a full-body burn. Finally, Seven Minutes to Sweat wraps it up with a quick but effective squat series. It's a dynamic and challenging routine that'll leave you feeling accomplished and energized!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 14 - Core and Carnage

60 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 14 - Core and Carnage

60 min

Intermediate

10 pts

About

Day 14's routine is a challenging mix of cardio, core, and strength exercises. The Dirty 30 section includes dynamic movements, each performed for 30 reps. The Core and Glutes Warmups focus on the mid-region and lower body, while the Body Building Circuit incorporates a full body workout. The Powerboost section adds intensity at the end for a solid end with a cardio boost!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 15 - ABStract

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 15 - ABStract

90 min

Intermediate

10 pts

About

Day 15's routine is a high-intensity circuit that targets various muscle groups. It mainly focusses on cardio and the lower body, with limited exercises. The Seven Minutes To Sweat, 15 minutes To Fat Loss and Core and Legs segments consist of just a few exercises but urges you to do more reps. Booty Fit and the Nothing Butt Legs finisher episode will get you to work on your lower body like never before!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 16 - Mission Slimpossible

77 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 16 - Mission Slimpossible

77 min

Intermediate

10 pts

About

Day 16's workout session is loaded! The Booty Fit section fires up your lower body with sumo squats, side lunges, and toe-elevated glute bridges. Dirty 30 is an intense combo of 300 reps of different exercises! Powerboost focuses on multiple rounds of kneeling to prisoner squats. The Core and Legs segment combines hands overhead squat jumps and bicycle crunches. Finally, Seven Minutes to Sweat wraps it up with plank jacks, glute bridges, and jumping jacks. A power-packed routine for a full-body burn!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Lower Back Muscles

Legs & Glutes

Day 17 - Bringing sexy BACK with Biceps

78 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 17 - Bringing sexy BACK with Biceps

78 min

Intermediate

10 pts

About

Day 17 starts off with Tabata Tantrums for a high-intensity interval training. Nothing Butt Legs follows with Reverse Lunge to Power Skip, Reverse Nordics, Staggered RDL, and Air Squats for 4 rounds each. Core and Legs combines Bird Dog and Plank Reaches for a mid-section workout. The finale, 15 Minutes to Fat Loss, alternates 6 burpees with rest and 8 squat jumps with rest. It's a dynamic mix targeting cardio, legs, and core for an efficient, sweat-inducing workout!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Chest

Abdomen

Legs & Glutes

Day 18 - Scrambles Legs

95 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 18 - Scrambles Legs

95 min

Intermediate

10 pts

About

Day 18's routine starts with a Shoulder Boulder set focusing on various dumbbell exercises, followed by a high-intensity 15-minute fat loss circuit incorporating squat jumps, plank holds, and push-ups. The Nothing Butt Legs section targets the lower body before we end with another round of Shoulder Boulder, divided into two segments.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 19 - Feet Of Fury

75 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 19 - Feet Of Fury

75 min

Intermediate

10 pts

About

On Episode 19, Tabata Tantrums bring high-intensity bursts with Kick Outs, Squat Pulses, Butterfly Pump, and Elbow Plank Hold. Nothing Butt Legs challenges with Paused Squat Jumps, Jumping Lunges, Side to Side Squats, and Top Elevated Glute Bridges. Core and Legs intertwine with Prisoner Get Ups and Russian Twists, while Death By Pushups escalates intensity with Hand release, Kneel Down Close Grip, and Yoga Pushups for a full-body burn.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 20 - Hold no BAR (Bodyweight Burn)

70 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 20 - Hold no BAR (Bodyweight Burn)

70 min

Intermediate

10 pts

About

Welcome to Day 20 of this series! We start off with a 15-minute fat loss circuit that combines Squat Jumps, Plank Holds, and Push Ups for a full-body burn. The Powerboost session intensifies with explosive Tuck Jumps, Lateral Squat Jumps, and Pogo Hops. The Seven Minutes To Sweat series diversifies the challenge with dynamic exercises like Burpees, Jumping Lunges, Crab Reaches, Hand Release Pushups, V-Ups, Plank Rotations, and more, ensuring a comprehensive and effective workout in a short timeframe.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Legs & Glutes

Day 21 - Torch It (Fat Loss)

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 21 - Torch It (Fat Loss)

90 min

Intermediate

10 pts

About

We start off Day 21 with a core and glutes warmup, and follow it up with the Nothing Butt Legs section that includes glute bridges, drop lunges, lunge holds, and one and a half squats for lower body engagement. Tabata Tantrums introduces high-intensity intervals and the routine wraps up with a quick 15-minute fat loss circuit featuring mountain climbers and jumping jacks plus a Powerboost circuit with 12 minutes focussed on one exercise.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Lower Back Muscles

Back

Deltoids

Triceps

Chest

Abdomen

Day 22 - Booty Pump

80 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 22 - Booty Pump

80 min

Intermediate

10 pts

About

We start this episode with a Dirty 30 circuit, which is an intense full-body routine, featuring 30 reps of various exercises. The Hustle Monster section includes dumbbell push press, reverse lunges, and crab toe touches. Back and Biceps focuses on elbows out bent over rows and waiter curls. The Powerboost segment wraps things up with split squat jumps on each side.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Shoulder

Triceps

Chest

Abdomen

Legs & Glutes

Day 23 - Ghetto Guns (Biceps and Triceps)

72 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 23 - Ghetto Guns (Biceps and Triceps)

72 min

Intermediate

10 pts

About

Day 23's intense workout series ranges from high-intensity intervals to targeted dumbbell exercises, combining explosive movements like tuck jumps and burpees with strength-focused exercises like dumbbell push press and anti-rotation pulls. The quick seven-minute sessions offer efficient and challenging routines, ensuring a well-rounded and effective workout.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Lower Back Muscles

Shoulder

Head

Chest

Legs & Glutes

Day 24 - Legs Get Sweaty With It

90 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 24 - Legs Get Sweaty With It

90 min

Intermediate

10 pts

About

Day 24's workout is a dynamic mix of core and leg exercises designed for a full-body burn. It kicks off with Bird Dogs and Plank Reaches to fire up your core. The Nothing Butt Legs segment focuses exclusively on lower body strength, 15 Minutes To Fat Loss injects bursts of intensity with burpees and squat jumps. Tabata Tantrums bring in high-intensity interval training with mountain climbers, drop squats, plank rotations, and drop lunges. The series wraps up with Death By Pushups, challenging your upper body.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Chest

Abdomen

Legs & Glutes

Day 25 - Blood, Sweat & Glutes

80 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 25 - Blood, Sweat & Glutes

80 min

Intermediate

10 pts

About

Day 25's series packs a punch in a short amount of time. Seven Minutes to Sweat features plank jacks, glute bridges, and jumping jacks for a quick full-body burn. Powerboost elevates the intensity while Nothing Butt Legs targets lower body strength with squat jacks, donkey kicks, drop lunges, and butterfly pumps. Shoulder Boulder divides into two challenging sections, focusing on shoulder sculpting. The final Seven Minutes to Sweat segment adds variety with wide squats, narrow squats and pulse squats.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Chest

Abdomen

Legs & Glutes

Day 26 - Strong BUTTS

85 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 26 - Strong BUTTS

85 min

Intermediate

10 pts

About

Day 26's workout routine is a comprehensive session targeting core, glutes, full-body strength, and specific muscle groups. From a dynamic warm-up with single-leg glute bridges to a challenging Dirty 30 circuit and focused exercises for back and biceps, it covers a range of movements for a well-rounded workout. The inclusion of a dumbbell conditioning segment adds an extra layer of intensity for overall fitness.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Chest

Abdomen

Legs & Glutes

Day 27 - Arms like Canons

120 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 27 - Arms like Canons

120 min

Intermediate

10 pts

About

On the penultimate day, Day 27, we will do a powerful mix focusing on shoulders with alternate dumbbell press, standing Y raises, and dumbbell halos. The session continues with intense fat-burning in 15 Minutes To Fat Loss, followed by targeted exercises for the booty and a combination of core and leg workouts, emphasizing jumps and lunges. The routine concludes with a core and glutes circuit!

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Chest

Abdomen

Legs & Glutes

Day 28 - Mountain Muscle

108 mins

Intermediate

28 Day Weight & Watch Challenge

Functional Body Building

Day 28 - Mountain Muscle

108 min

Intermediate

10 pts

About

The final day of this 28-day program kicks off with Seven Minutes to Sweat, featuring squat claps, MMA planks, and hollow rocks. Booty Fit adds a glute-focused segment, followed by Dumbbell Conditioning with thrusters and shoulder presses. Back and Biceps incorporates floor presses, push-up variations, and Hustle Monster introduces skater swings, side kick throughs, and quad rockers. The series wraps up with explosive power in Powerboost, combining broad jumps, star squat jumps, and single-leg lateral hops for a well-rounded and challenging session.

Equipments Required

Dumbbells

Yoga Mat

How This Session Will Help Me?

Shoulder

Biceps

Head

Chest

Abdomen

Legs & Glutes

28 Day Weight & Watch Challenge

SKIP

28 Day Weight & Watch Challenge

₹399

Cost Includes Workout + Nutrition Plan for this challenge

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Total

₹399

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