T o help you begin your fitness journey we have created the 40-Day Daniel Strong Fitness Challenge with suggested daily exercises — what we like to call your “play of the day” to help you reach your desired fitness goals. Your fitness goal to become Daniel Strong is to exercise six days a week for the next 40 days.
We will show you how easy it can be to move your body over the next 40 days with an easy-to-follow plan. First, you will see a 40-day plan at a glance and then a more detailed, day-by-day, 10-day fitness schedule. This 10-day program will provide you with a template to create your own Daniel Strong Fitness plan, allowing you to exchange exercises you may prefer in place of our suggestions. We have also provided you with varying levels of exercise to choose from, based on your time constraints, goals, interests, and a way to safely make progress. We have also provided you with your next steps after your 40-day Daniel Strong Fitness Challenge has been completed.
DANIEL STRONG LEVELS
You can select from three levels of exercise, depending on where you are at with fitness right now.
Daniel Strong 1 is recommended for individuals who are beginning, are restarting, or have time constraints. Recommended movements in this level are designed to help you slowly and safely incorporate exercise into a busy life.
Daniel Strong 2 is recommended for individuals who have been exercising occasionally or have the ability and desire to spend a little bit more time exercising. Exercises in this level are designed to help you step it up a bit, progressively challenging you to become Daniel Strong.
Daniel Strong 3 is designed for individuals who are already active and ready for an advanced challenge. The routines found here will take your fitness to another level. At this level, you will find a host of challenging fitness movements and workouts. Level 3 exercises are online; go to danielplan.com for more information.
What level is best for me?
Based upon your interests, goals, time constraints, and current fitness level, select the level that best suits you. No matter which level you choose, always warm up for at least 5 minutes before starting any aerobic or strength exercise. Feel free to exchange the suggested activities found in Levels 1 and 2 on the following pages with exercises or movements listed in chapter 5 that you would enjoy more. For example, if we suggest walking for 20 minutes today and you would rather jog or go on a bike ride, simply replace the activity and perform it for at least 20 minutes. Or if we make a recommendation for strength training and you would rather do something such as a Pilates class, by all means make the switch. Remember, the goal is to help you get moving and stay moving on a daily basis.
How do I continue to make fitness a regular part of my life?
After you have completed the 40-Day Daniel Strong Fitness Challenge, we encourage you to either move yourself to the next fitness level (e.g., if you are at level 1, advance to level 2; if you are at level 2 now, advance to level 3) or go to danielplan.com for more workouts, exercises, and resources. Visit danielplan.com to find all the encouragement, support, and instruction you need to be Daniel Strong.
DANIEL STRONG PLAY OF THE DAY
• DAY 1
Perform the following activities (or exchange with other aerobic activities found here or on danielplan.com ).
LEVEL 1:
Aerobic: Go for a 10-to-20-minute brisk walk.
Stretch: Standing neck stretches; pray or meditate while doing these. Perform this stretch for 10 to 15 seconds to each side at your desk or when at home throughout your day. (See illustration .)
LEVEL 2:
Aerobic: Go for a 20-to-30-minute power walk, walk/jog, interval training, or jog.
Stretch: Complete
Standing forward shoulder reach
Lunge and bend
Walking high kicks
Perform each stretch or movement (See illustrations here ) for 10 to 15 seconds each side (or 5 times for each side of your body) before and/or after your aerobic exercise or throughout your day at work or home. Thank God for the blessing of a body that moves.
DAY 2
Perform the following activities (or exchange with other strength activities found here or at danielplan.com ).
Strength: Perform as many repetitions as you can of each exercise below in 20 seconds. Then rest 10 seconds in between each exercise. Once you have completed all exercises, rest for a full 2 minutes. Complete an additional set for a total of two sets:
Overhead squats: 20 seconds/10 seconds rest
Run in place: 20 seconds/10 seconds rest
Military push-ups: 20 seconds/10 seconds rest
Run in place: 20 seconds/10 seconds rest
Front lunges (alternating sides): 20 seconds/10 seconds rest
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Aerobic: Go for a 10-to-20-minute bike ride or walk.
Stretch:
Standing neck stretches
Standing shoulder rolls
Complete each movement for 10 seconds to each side (or 5 to 10 times for each shoulder) at your desk or when at home throughout your day. (See illustration here .) Pray or meditate on Scripture during these loosening movements.
LEVEL 2:
Aerobic: Go for a 20-to-30-minute power walk, walk/jog, interval training, or jog.
Stretch:
Standing forward shoulder reach
Lunge and bend
Walking high kicks
Perform each stretch or movement for 10 – 15 seconds on each side (or 5 to 10 times each side) before or after your aerobic exercise or throughout your day at work or home. (See illustrations here .) Pray or meditate on Scripture during these loosening movements.
DAY 4
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Strength: Perform one set of 8 – 10 repetitions (or as many as you can do):
Strength: Perform as many repetitions as you can of each exercise below in 20 seconds. Then rest 10 seconds in between each exercise. Once you have completed all exercises, rest for a full 2 minutes. Complete an additional set for a total of two sets.
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Aerobic: Go for a 10-to-20-minute brisk walk.
Stretch:
Standing shoulder rolls
Standing alternating toe touches
Complete each movement 5 to 10 times (See illustrations here ), and thank God for your health as you hold each stretch.
LEVEL 2:
Aerobic: Go for a 20-to-30-minute power walk, walk/jog, interval training, or jog.
Stretch:
Standing forward shoulder reach
Lunge and bend
Walking high kicks
Elbow to foot lunge
Perform each stretch or movement for 10 – 15 seconds on each side (or 5 to 10 times each side) before or after your aerobic exercise or throughout your day at work or home. (See illustrations here .) Thank God for your health as you hold each stretch.
DAY 6
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Strength: Perform one set of 8 – 10 repetitions (or as many as you can do):
Strength: Perform as many repetitions as you can of each exercise below in 15 seconds. Then rest 15 seconds in between each exercise. Once you have completed all exercises, rest for a full 2 minutes. Complete an additional set for a total of two sets:
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Aerobic: Go for a 15-to-25-minute power walk.
Stretch:
Neck stretches
Standing shoulder rolls
Standing alternating toe touches
Perform each exercise for 10 seconds (or 5 to 10 times) at your desk or when at home. (See illustrations here .) Concentrate on your breath and the fact that God is the giver of every single breath you take.
LEVEL 2:
Aerobic: Go for a 25-to-35-minute power walk, walk/jog, interval training, or jog.
Stretch:
Standing forward shoulder reach
Lunge and bend
High kicks
Elbow to foot lunge
Perform each stretch or movement for 10 – 15 seconds each side (or 5 to 10 times) before or after your aerobic exercise or throughout your day at work or home. (See illustrations here .) Concentrate on your breath and the fact that God is the giver of every single breath you take.
DAY 9
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Strength: Perform two sets of 10 – 12 repetitions (or as many as you can do):
Strength: Perform as many repetitions as you can of each exercise below in 15 seconds. Then rest 15 seconds in between each exercise. Once you have completed all exercises, rest for a full 2 minutes. Complete an additional set for a total of two sets:
Perform the following activities (or exchange with other activities found here or on danielplan.com ).
LEVEL 1:
Aerobic: Go for a 15-to-25-minute bike ride or power walk.
Stretch:
Neck stretches
Standing shoulder rolls
Alternating toe touches
Standing forward shoulder reach
Perform each exercise for 10 seconds (or 5 to 10 times) at your desk or when at home. (See illustrations here .) Pray or meditate on Scripture while you hold each stretch.
LEVEL 2:
Aerobic: Go for a 25-to-35-minute power walk, walk/jog, interval training, or jog.
Stretch:
Standing forward shoulder reach
Lunge and bend
High kicks
Elbow to foot lunge
Perform each movement for 10 – 15 seconds each side (or 5 to 10 times). (See illustrations here .) Pray or meditate on Scripture while you hold each stretch.
DAYS 11 – 20
LEVEL 1:
Move to Level 2 and perform instructions for Days 1 – 10.
OR
Strength: Stay at Level 1, and increase the number of repetitions for strength training exercises to 12 – 15 repetitions. (Also increase your plank exercise to 30 seconds.) If you are up to it, complete two total sets of exercises for Days 11, 13, 16, 18, and 20.
Aerobic: Stay at Level 1 and increase your aerobic exercise to 20 – 30 minutes. Perform exercises such as power walking or a light walk/jog for Days 12, 15, 17, and 19.
Stretch: Add one additional stretch to your routine for Days 12, 15, 17, and 19.
LEVEL 2:
Move to Level 3 by visiting danielplan.com .
OR
Strength: Stay at Level 2, and increase the duration of each strength exercise to 20 seconds. Perform as many repetitions as you can in 20 seconds. Rest 10 seconds in between each exercise. Complete two to three sets for Days 11, 13, 16, 18, and 20, and rest 1.5 to 2 minutes in between sets.
Aerobic: Stay at Level 2, and increase your aerobic exercise to 30 – 40 minutes. Perform exercises such as walk/jog, jogging, rope jumping, running, basketball, or interval training for Days 12, 15, 17, and 19.
Stretch: Add one additional stretch to your routine on Days 12, 15, 17, and 19.
DAYS 21 – 30
LEVEL 1:
Move to Level 2 and perform Days 1 – 10 instructions on Days 21 – 30.
OR
Strength: Stay at Level 1, and increase the number of repetitions for strength training exercises to 15 repetitions (20 – 30 seconds for plank exercise) and complete two sets of all exercises for Days 23, 25, 27, and 30.
Aerobic: Stay at Level 1, and increase your aerobic exercise to 25 – 35 minutes. Perform exercises such as power walking or a walk/jog for Days 22, 24, 26, and 29.
Stretch: Add one additional stretch to your routine for Days 22, 24, 26, and 29.
LEVEL 2:
Move to Level 3 by visiting danielplan.com .
OR
Strength: Stay at Level 2, and continue to perform as many repetitions as you can in 20 seconds. Rest 10 seconds in between each exercise. But now complete three to four sets for Days 23, 25, 27, and 30. Also, decrease your rest interval to 1 to 1.5 minutes in between sets.
Aerobic: Stay at Level 2, and increase your aerobic exercise to 35 – 45 minutes. Perform exercises such as walk/jog, jogging, rope jumping, running, basketball, or interval training for Days 22, 24, 26, and 29.
Stretch: Add one additional stretch to your routine for Days 22, 24, 26, and 29.
DAYS 31 – 40
LEVEL 1:
Move to Level 2, and perform Days 1 – 10 instructions on Days 31 – 40.
OR
Strength: Stay at Level 1, and increase the number of repetitions for strength training exercises to 15 – 20 repetitions (30 seconds for plank exercise) and complete two to three sets of all exercises for Days 32, 34, 37, and 39.
Aerobic: Stay at Level 1, and increase your aerobic exercise to 30 – 45 minutes. Perform exercises such as power walking or a walk/jog for Days 31, 33, 36, 38, and 40.
Stretch: Add one additional stretch to your routine for Days 31, 33, 36, 38, and 40.
LEVEL 2:
Move to Level 3 by visiting danielplan.com .
OR
Strength: Stay at Level 2, and perform as many repetitions as you can in 30 seconds. Rest 10 – 15 seconds in between each exercise. But now complete four sets for Days 32, 34, 37, and 39. Also, decrease your rest interval to 1 minute in between sets.
Aerobic: Stay at Level 2, and increase your aerobic exercise to 40 – 50 minutes. Perform exercises such as walk/jog, jogging, rope jumping, running, basketball, or interval training for Days 31, 33, 36, 38, and 40.
Stretch: Add one additional stretch to your routine for Days 31, 33, 36, 38, and 40.
Aerobic Activities/Active Games:
Walking
Stair Climbing
Cycling
Walk/Jog
Running
Rope Jumping
Basketball/Competitive Sports
Fitness Classes
Interval Training
Additional Aerobic Activities and Active Games can be found here or at danielplan.com
DANIEL STRONG FITNESS ILLUSTRATIONS
STRETCHING-LOOSENING EXERCISES
Neck stretch ear to shoulder: Lower your right ear toward your right shoulder. Hold. Lower your left ear toward your left shoulder. Hold.
Neck Rotation: Slowly turn your head to the right. Your chin will be close to your right shoulder. Hold. Slowly turn your head to the left. Your chin will be close to your left shoulder. Hold.
Standing forward shoulder reach: Reach your arms behind your back and interlace your fingers. Lift your shoulders up toward your ears, and lift your hands away from your back. Slowly bend forward at the waist, keeping your back flat, not rounded. Continue bending forward, and lift your hands over your head as far forward as comfortable. At a full stretch, you will feel tension in your hamstrings and in your shoulders.
Shoulder rolls: Stand with your arms hanging straight down. Shrug both shoulders forward and up. Roll the shoulders back and down. Make big circles while keeping the head straight.
Alternating toe touches: Stand with your feet spread as far apart as comfortably possible. Then lean forward toward one leg and try to reach your foot or until you feel a comfortable stretch in your lower back and hamstrings. Now try to touch the other foot with the opposite arm.
Lunge and bend: Stand tall with your arms hanging at your sides. Step forward with your right leg, and lower your body until your right knee is bent at about 90 degrees. As you lunge, reach over your head with your left arm and bend your torso to your right.
Walking high kick: Stand tall with arms hanging at your sides. Keeping your knee straight, kick your right leg up and reach with your left arm out to meet it as you simultaneously take a step forward. (Imagine that you’re a British soldier. As soon as your right foot touches the floor, repeat the movement with your left foot and right arm.)
Elbow to foot lunge: Brace your core and lunge forward with your right leg. As you lunge, lean forward at your hips and place your left hand on the floor so it’s even with your right foot. Place your right elbow next to the instep of your right foot (or as close as you can), and hold. Next, rotate your torso up and toward the right, reaching as high as you comfortably can with your right hand. Repeat with your left leg and left arm.
STRENGTH TRAINING EXERCISES
Squats or overhead squat: Stand with your feet spread shoulder-width apart. Hold your arms straight out in front of your body at shoulder level.
Your lower back should be naturally arched. Brace your core and hold it that way.
Lower your body as far as you can by pushing your hips back and bending your knees, as if you are sitting down. Pause, then slowly push yourself back to the starting position.
Tips: Keep your weight on your heels, not your toes, for the entire movement. Your knees should stay over the centers of your feet as you squat. Your torso should stay as upright as possible. Don’t let your lower back round.
For an overhead squat, hold your arms over your head throughout the movement and repetitions.
Push-ups: Position yourself with your hands slightly wider than your shoulders. Your body should form a straight line from your ankles to your head. Brace your abdominals — as if you were about to be punched in the gut — and maintain that contraction for the duration of this exercise. This helps keep your body rigid and doubles as core training. Lower your body until your chest nearly touches the floor. Tuck your elbows as you lower your body so that your upper arms form a 45-degree angle with your body in the bottom of the movement. Pause at the bottom and then push yourself back up.
For a modified push-up, instead of performing the exercise with your legs straight, bend your knees and cross your ankles behind you. Your body should form a straight line from your head to your knees.
Plank: Start to get into a push-up position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your elbows should be directly under your shoulders. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs. Squeeze your glutes. Hold the position.
Desk or modified: Perform the plank motion using a push-up position or on elbows, but use a desk to lean on. Or, instead of being on your toes, place both knees on the ground.
Side plank: Lie on your left side with your knees straight. Prop up your upper body on your left elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position for the prescribed amount of time while breathing deeply.
Side plank with reach under: Lift your body into a side plank, and start with your right arm raised straight above you so that it’s perpendicular to the floor. Reach under and behind your torso with your right hand, then lift your arm back up to the starting position.
Lunges: Stand with your arms by your sides, cross your arms in front of your chest, or place your hands on your hips or behind your ears. Step forward with your right leg and slowly lower your body until your front knee is bent as close to 90 degrees as possible. Pause, then push yourself to the starting position as quickly as you can. Alternate legs after each repetition.
Walking lunges: Instead of returning to your starting position, bring your back foot forward and move into a lunge on that leg.
METABOLIC MOVEMENTS
These create fast-paced, high-intensity aerobic exercises.
Power skipping: Raise the right knee up toward the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg.
Stair sprints: Run up a set of stairs as fast as you possibly can.
Toe touch jacks: Stand with your feet together, arms by your sides. Bend your knees and squat down, reaching your fingertips down to your feet (and if you can, touch your toes). Quickly jump up and open arms and legs, landing in a traditional jumping jack position.
Iso-explosive squat jumps: Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. With your feet spread shoulder-width apart, push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Your torso should stay as upright as possible. Don’t let your lower back round. Keep your weight on your heels, not your toes. Your knees should stay over the centers of your feet during your squat.
Push off the ground so you jump up in the air. Land softly and return to the starting position.
