14 Day Free Fitness Challenge [Day 1]

14 Day Free Fitness Challenge [Day 1]

Welcome to Day 1 of the June fitness challenge.Β This workout will be longer than the others because you have an assessment today, in addition to the workout.

If for some reason, you can’t do the assessment today, try to do it by Day 3, at the latest. There will be another assessment at the end of the challenge.


The purpose of this is to check your current fitness. You will do this same assessment at the end of the challenge to see how much you improve.

Plank. Hold a plank for as long as possible. Try to do it on your toes. If you can’t, you are allowed to do it on your knees. But you cannot do both. It’s either knees or toes. Write down your time, re: 90 seconds on toes.

Cardio. Run or walk 1 mile (1.6 km) as fast as possible. This can be done on a treadmill or outdoors. You can also do a run/walk combo. Record your time.

Pushups. Do as many pushups as possible in 1 minute. You can do them on your knees, toes, or a combination. Make sure you document it, re: 20 on toes, 15 on knees.

How long does it take? Approx. 20 minutes. It could be 10 minutes, if you’re running.


Make sure you do a 5-10 warmup before all workouts. If you did the assessment, you’re warm.

Pushup with arm extension – 14 total
Squat with hip abduction – 14 per leg, do all reps on one side then switch. Do not alternate.
Mountain Climbers – 28 per leg
Jumping Lunges – 14 per leg
Side lying abduction – 14 per leg
Starfish – 14 total
Jumping Jacks – 28 total

Move from one exercise to the next. After the jumping jacks, you can take a short break. Then start the next round. Beginners: Complete 3 rounds. Int/Adv: Complete 4-5 rounds.

How long does it take? Each round takes about 5 minutes. If you do 3 rounds, you’re done in 15 minutes.

fit and hungry fitness challenge angel r stone


  • Drink water all day.
  • Eat lots of veggies and fruit.
  • Do not look at processed foods or alcohol. Don’t you even. Walk away with your head held high. You a star, baby.


My computer crashed last night! So I don’t have access to the video I made for today’s fitness challenge. I am sorry about this. But I am linking you to demos on youtube to keep this party going. Just click on the highlighted links on each exercise. I hope to have this resolved by tomorrow. Wish me luck.


Comment if you have questions and let me know when you have completed today’s fitness challenge. You can comment with your results, a picture, or a cryptic emoticon.


If you’re on social media, use these hashtags. #fitandhungryfitnesschallenge #angelmademedoit

Fit and Hungry Blog Workout Challenge

Write me if you’d like to participate in my next fitness challenge. Tons of clients have received quick, tremendous results.

38 Replies to “14 Day Free Fitness Challenge [Day 1]”

  1. @Princess. Hey!!!!!!!!! Ah, the arm brace. Let me know what exercises you can’t do and I’ll send you alternatives so you don’t aggravate your limitation.

    I was sweating, too. And I created the workouts. Spoiler alert: there are more lunges and mountain climbers. But not a lot. I promise. xoxoxo

  2. I’m ridiculous and an starting 2 weeks late. I combination of international travel, work and …laziness =P

    I finished two parts of the assessment, will do the run/walk in the evening today.

    The plank pushups are challenging because I can’t find my arm brace. So had to modify them both. My numbers re embarrassing so I won’t share.

    The workout…wtf!? I am sweating bullets in my living room… But it’s done. I HATE lunges and mountain climbers…just saying! =( but again, it’s done. Now to hope the rest of the workouts don’t have either…wishful thinking LOL!

  3. @D-Money. 12 Pullups? What the Hercules?! I am proud and not so secretly jealous. You were always a fitness machine. Love your grit. Let the hip heal, mama. xo ANgel

  4. So I can’t do all of these exercises just yet (had a hip arthoscopy in March) but you would be proud, Angel; I’m up to 12 strict pull-ups! πŸ™‚ I get to start a return to run program today, so hopefully I’ll be back in no time. Miss you much!

  5. @Aastria. If I were personally coaching you, I wouldn’t ask you to make this drastic change. I would never make you drink black coffee if you didn’t like it. If I were your coach, I’d advise you to start with a 30% decrease. Say you use 3 spoons of sugar in your coffee, I would tell you to use 2 spoons. After a week, we’d make another adjustment, if we felt you were ready.

    My suggestion is 1) Keep your coffee and sugar. Put in what you need, and not more. Sugar in your coffee is not the worst thing. Plus, you need the mental power for the workouts. 2) Consider adding more fruits and fats in your diet. Brain fog and weakness can sometimes be attributed to a lack of the above. Try bananas, avocadoes, salmon, pineapple, mangos, coconut oil, etc. 3) Focus on the fitness portion. Nutrition habits require a lot of adjusting. The workouts only require you putting on your shoes. πŸ™‚

    Does this help/make sense? Love, Angel

  6. Sooo…I’m a day behind but I’m doing it and staying positive! I’ve been slowly weaning the coffee in my sugar. Eventually I’ll get to black but I’ve had no junk food except mints.
    Assessment complete though and I’m turning in early to prepare for my FULL workout in the morning. I’ve really zapped on energy though and I woke up with a full on headache which usually happens when I go clean eating. I’d love some suggestions.

  7. Yay workout challenge and my body is tired. Glad I went to the grocery store to be ready.

  8. @Rachel. Mindful wine and homemade italian pasta? I can’t be mad at that. Thank you for trying to squeeze it on while on the road. I’m happy you’re doing this with me and really glad to hear you’ve missed my voice. πŸ™‚

  9. @Amy T. I might have felt warmness in my heart with this one. Countless good memories. I can see me watching you laugh and try to do ab work. Ah. Keep going, my friend.

  10. @Nomi. I mean, what are you eating!?! Never mind. Don’t answer that. You have have all the fruit, veggies, quinoa, oatmeal, protein, nuts, tofu, and smoothies. Doctor, you will pass this test.

  11. @Hollwood. That’s not an epic fail. Considering your day and lack of sleep, you could’ve ate all the cookies. But you didn’t. You ate clean and did your homework. I feel you on the wine. More than I care to admit. In Jesus name.

  12. @Carrie. Wow. Pushups right after the plank is challenging. Nice. Keep me posted on how your body feels.

  13. @Stefanie, Um, pushing a kid?!? You get extra points for that. I’m proud of you for taking this on and for being gentle with yourself. We all have our struggles but together we can conquer all. FFF.

  14. @lauren. We might be distant cousins: I also HATE evening workouts. If I’m not teaching it, I’m not here for it. I feel you and agree this might be the true challenge. But I’ve gotta feeling you’re gonna surprise us all.

  15. Angel! I am so happy to hear your voice again! I managed to have no sugar yesterday and did half of the workout while my Bo and I are on the road. We arrived to his parents house in FL last night and I was forced (by my Italian in-laws) to eat a few bites of (organic with beans and veggies) pasta and a TINY FEW SIPS of red wine (those are grapes, no?). I was not ashamed, I enjoyed it all mindfully, and did not have a bloated stomach after dinner. Today, I will assess my body and do the full workout in the unforgiving Florida sun. Thank you and good tech vibes to you!

  16. Oh my! Doing the day 1 took me right back to the park in Arlington when after an hour of your boot-camp workouts made me want to throw up! But then go put on a skinny dress because a pound of fat fell off!

    Angel – I was doing the starfish and started to get my legs and arms mixed up – and I started laughing hysterically because it reminded me of how you used to make me laugh in the middle of a third round of 20 v-ups! I’m so glad you’re doing this lady!!

  17. Day one complete!! Still have to do the assessment, though, and go grocery shopping so that I can continue to eat during this challenge. ☺

  18. Done!!! I haven’t timed myself ever. 6:47 mile, 38 push-ups on toes, and 2:34-minute Plank on toes. Drank lots of water, AND didn’t even have my dark chocolate as an after-dinner gift! Lol.

  19. Assessment and day one done! I forgot how good it feels to push through – beyond the couch. Thanks, Angel.

  20. Epic fail for day 1. I ate good and clean but my work day and commute was so raggedy that I’ve had mental fog all day. I attribute all of the above to a poor nights rest. Cranky and angry all day which led to a mindless glass of wine after dinner (garden salad and baked chicken). I skipped the assessment and workout and got straight in the bed. Decided to watch the workout videos to prepare for a new day and read “no alcohol.” This is when the knife cut deeper. I’m thankful that tomorrow is a new day for which I will do better, in Jesus name….amen.

  21. Man oh man!!!! I thought I was gone die!!! Naw but for real, it’s all good. A little tough, but good!!!

  22. Ate lots of fruits and veggies which is not normal for me. I had to leave early today so I am going to get up in the morning and to the assessment. 1 >0

  23. Finished the plank and push up assessment; will get the mile in tomorrow. And three rounds of the day 1 routine!

  24. I did it! I did the assessment and Day 1 fitness challenge! I started to beat myself up over my assessment times but then I remembered “no negativity!” And I just said to myself well there is much room to improve! And it’s got to count for something that I was pushing a 25 lb toddler while walking right?? That’s gotta burn more calories! Hawaiian pineapple chicken is in the crockpot for tonight’s dinner…I’m considering it a WIN today! Thanks Angel!

  25. I’ve been drinking even more water than usual and eating more snacks (healthy of course) in preparation of doing this tonight. I couldn’t muster the energy right after my morning workout. I HATE, repeat HATE working out in the evening. I anticipate that leaving this for the end each day will be my biggest challenge…

  26. @candace. Im over here beaming like a proud parent. Nice work! Frankly, jumping lunges were the hardest for me in today’s workout. But I like them, because I know they were work. I know right away!! Smh Angel

  27. That was hard. Run was hard b/c I had to push myself to run as fast as I knew I could. Workout was tough, especially the jumping lunges & anything involving my hips. Last part of 3rd set was hard, but I pushed through. Hate mountain climbers. Hate jumping. This was a lot of both. But I did it, I’m sweating bullets, & I’m proud of myself!

  28. @Stefanie, In general, no, who wants to eat shakes for the rest of their life?!? πŸ™‚ However, if it’s a meal replacement shake or a bag of Doritoes, I’d want you to choose the shake.

    The shakes, like most diet trends, only work short-term. They are not a good lifestyle choice. But if shakes help someone transition to better eating, I’m okay with that. As long as they eventually turn to eating real food.

    Xo, Angel

  29. @nomi. Yes, you can eat all meats, seafood, eggs, etc. as lon as it isn’t fried. Grilled, baked, and boiled is approved!

    Does chicken come in a can now??? If it does, and its grilled, baked, or boiled, you can eat it.

    And the nutrition is my issue, too. Fit AND hungry. Xo, Angel

  30. Okay. So the nutrition portion of these challenges…my achilles heal. This question is due to my own genuine confusion (hopefully I’m not the only one). After vigorous google searching and limited prior knowledge, I have a general idea of processed vs non processed foods, but I’m stuck on the meats. May I eat chicken breasts as long as they aren’t canned? I gotta go shopping this evening because I’m totally unprepared. I am guessing I can’t eat cheese? Halp!!

  31. As a fitness instructor what are your thoughts on nutritional shakes as meal replacements? That is big here. Yay or nay?