Your fat burning, calorie torching, full body, 30-day home-workout challenge is here with celebrity PT Svava Sigbertsdottir aka The Viking Method. Are you ready? Let’s do this
You asked, we’ve delivered.
Welcome to our 30-day fat-burning home workout challenge.
For workout videos that will help you burn some serious fat, torch the calories and target your whole body in just ten minutes, look no further.
Celebrity personal trainer Svava Sigbertsdottir, creator of The Viking Method is about to take us all on a 30 day workout challenge journey that has been created with you and your busy lives in mind.
For the next 30 days Svava will be guiding us through challenging moves that burn the fat and strengthen the core, think burpees, squats, walking planks, bunny hops, kicks and core rotation.
Head Viking Svava is the perfect person to take you on this challenge with her no-nonsense approach to fitness that delivers the results you are looking for in the simplest way possible. Plus, Svava is a big fan of home workouts herself, take a look at her Instagram @thevikingmethod
Oh and she’s helped sculpt the bodies of Nicole Scherzinger and Amanda Holden – so she’s one to listen to.
With simple to follow exercises and minimal to no equipment, all 30 of these 10-minute workouts are suitable to perform at home or in the gym.
Are you as excited to get started as we are? What are you waiting for – set that ten minute timer and get ready to sweat.
Challenge Day One
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Side squats
- Move #2 Walk outs
- Move #3 Alternating squat and lunge
- Move #4 Jumping squats
- Move #5 Plank hold with reach forward
Repeat once more.
Challenge Day Two
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Lateral squat jumps
- Move #2 Side walk high planks
- Move #3 Lunges side to side of tea towel (left leg)
- Move #4 Lunges alternative leg
- Move #5 Plank tea towel slides
Repeat once more. You got this.
Challenge Day Three
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat to shoulder press
- Move #2 Walking plank / half burpee
- Move #3 Water bottle rotation and balancing on one leg
- Move #4 Reverse lunge into squat
- Move #5 Russian twist
Repeat once more.
Challenge Day Four
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 One legged squat holding water bottles
- Move #2 Alternative leg
- Move #3 Walking plank shifter
- Move #4 Reverse lunge with lateral stretch holding water bottles
- Move #5 Plank side step outs
Repeat once more. You can do it.
Challenge Day Five
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Side to side shuffles
- Move #2 High kicks on one side
- Move #3 Kneeling tricep extension with water bottles
- Move #4 High kicks on alternative side
- Move #5 High plank twist
Repeat once more.
Challenge Day Six
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Side step to wide squat with overhead press
- Move #2 Burpee to standing
- Move #3 One leg balancing lateral arm raises with water bottles
- Move #4 Jumping lunges
- Move #5 Walk out planks with shoulder taps
Repeat once more.
Challenge Day Seven
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat jumps forward and back with chair
- Move #2 Tricep dips with chair
- Move #3 Elevated split squat with chair
- Move #4 Elevated split squat with chair other leg
- Move #5 Walk-out elevated plank
Repeat.
Challenge Day Eight
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Step, twist and punch with water bottles
- Move #2 One leg split lunge to knee raise
- Move #3 One step moving plank side to side
- Move #4 Alternate leg split lunge to knee raise
- Move #5 Plank with tricep extension with a water bottle (use other arm in the second round)
Repeat.
Challenge Day Nine
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Reverse lunge with overhead lift using water bottles
- Move #2 Kneeling alternating shoulder press with water bottles
- Move #3 Jumping feet taps into a squat
- Move #4 Alternating split leg plank stretch
- Move #5 Plank knee to elbows
Repeat again.
Challenge Day Ten
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat to kneeling back to squat
- Move #2 Walk out plank with press up
- Move #3 One legged squat to high kick
- Move #4 Alternate leg
- Move #5 Plank with lateral side step outs
Repeat once more.
Challenge Day 11
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat with water bottle swings overhead
- Move #2 Lunge with water bottle row
- Move #3 Downward dog into plank with knee to opposite elbow
- Move #4 Squat to wide squat pulses
- Move #5 Burpee
Repeat.
Challenge Day 12
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat into shoulder press with water bottles
- Move #2 Plank shifter with lateral step outs
- Move #3 Bicep curl to shoulder press with water bottles and balancing on one leg
- Move #4 Static lunge with trailing leg lifts
- Move #5 Static lunge with trailing leg lifts alternate side
And one more time.
Challenge Day 13
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Lunge with one legged circles around chair
- Move #2 Alternate sides
- Move #3 One legged sit downs on to chair
- Move #4 Tricep dips using chair
- Move #5 Elevated feet on chair plank with toe to for taps
One more time.
Challenge Day 14
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Reverse lunge with tricep extension
- Move #2 Squat to reverse lunge to jump squat
- Move #3 Downward dog walk out to plank with arm raises
- Move #4 Squat into twist and punches with water bottles
- Move #5 Russian twists with water bottles
Repeat.
Challenge Day 15
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Lateral lunge, return to centre balancing on one leg to shoulder press with water bottles
- Move #2 Alternate side
- Move #3 One leg walking plank
- Move #4 Lateral squat to overhead press with water bottles
- Move #5 One leg walking plank alternate side
Repeat once more.
Challenge Day 16
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Narrow squat, jump into a wide squat and jump back into narrow squat
- Move #2 Kneeling lunge into kick (one side)
- Move #3 High plank with side step out into bent legged downward dog
- Move #4 Kneeling lunge into kick (alternative side)
- Move #5 Plank into side plank (both sides)
Repeat.
Challenge Day 17
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Reverse lunge with single arm water bottle overhead press into squat
- Move #2 Straight arm front raises to lateral arm raises with water bottles
- Move #3 Burpee into forward jump to reverse jump
- Move #4 Squat shoulder press with twist
- Move #5 Split lunge plank
One more time.
Challenge Day 18
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat with pulse and jump
- Move #2 Kneeling into squat into lunge
- Move #3 Plank with straight arm raises into downwards dog for ankle taps
- Move #4 Skaters
- Move #5 Plank with arm extension and alternate leg to elbow
Repeat one more time.
Challenge Day 19
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Wide squat into curtsy
- Move #2 Plank with feet and arm open jump and return
- Move #3 Side to side shuffles with jump and feet clap
- Move #4 Plank with walking feet
- Move #5 Lying down straight leg raises
Repeat.
Challenge Day 20
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Lunge with overhead water bottle side stretch
- Move #2 One legged jumps with high knee
- Move #3 Kneeling tricep extensions
- Move #4 One legged jumps with high knee – alternate leg
- Move #5 Plank into side plank with leg and arm raise
Repeat once more.
Challenge Day 21
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Side jump into walk in and out plank
- Move #2 Squat with extended arms in shoulder press
- Move #3 Side jump into burpee
- Move #4 Squat into knee raise and torso twist
- Move #5 Lean back kneeling with circular rotations with water bottle
And repeat once more.
Challenge Day 22
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Two split lunge jumps then leg around the chair
- Move #2 Two split lunge jumps then leg around the chair alternate side
- Move #3 Squat jumps with chair
- Move #4 One legged squat to chair
- Move #5 High plank walk in and out with knee out to elbow
Repeat again.
Challenge Day 23
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Wide squat into a lunge
- Move #2 Water bottles to floor to tricep extension on one leg
- Move #3 Plank with 2 shoulder taps with jump into squat
- Move #4 Bottles to floor to tricep extension on one leg
- Move #5 Plank tricep extensions 20 seconds each arm
Repeat again.
Challenge Day 24
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Alternating shoulder press with water bottles
- Move #2 Squat jump into lunge with single arm snatch with water bottles
- Move #3 Back fly with water bottles
- Move #4 Squat jump into lunge with single arm snatch with water bottles – other arm
- Move #5 Lying down straight leg circles
Repeat one more time.
Challenge Day 25
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Side step to squat
- Move #2 Jumping kick
- Move #3 Lateral lunge with aide stretch
- Move #4 Jumping kick alternate leg
- Move #5 Plank elbow to straight arm to elbow to jump out with wide feet and back in
Repeat.
Challenge Day 26
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Wide squat, water bottle to floor with jump to overhead press
- Move #2 Plank side step to press up to side step to press up, back in with bent legged downward dog
- Move #3 Jump lunge with straight arm overhead raise to jump lunge
- Move #4 Bent knee plank with single leg stretch either side
- Move #5 Side plank with water bottles raise
And repeat.
Challenge Day 27
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat to overhead press with water bottles
- Move #2 Burpees
- Move #3 Kneeling to squat to jump forwards, jump backwards and back to kneeling
- Move #4 Lunge with side steps on front foot
- Move #5 Plank with towel moving underneath chest
And repeat.
Challenge Day 28
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Reverse lunge with bicep curls with water bottles
- Move #2 One legged side jump into walk out plank
- Move #3 Squat pulses
- Move #4 One legged side jump into walk out plank – alternate leg
- Move #5 Squat jump with feet tap in air
Repeat one more time.
Challenge Day 29
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Reverse lunge with bicep curls with water bottles
- Move #2 One legged side jump into walk out plank
- Move #3 Squat pulses
- Move #4 One legged side jump into walk out plank – alternate leg
- Move #5 Squat jump with feet tap in air
Repeat.
Challenge Day 30
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The Workout:
10 minutes, five moves, two sets.
Perform each of the five moves for 40 seconds, followed by 20 seconds rest.
- Move #1 Squat with twist and punch overhead holding water bottles
- Move #2 Balancing on one leg, jump, kick and switch balancing leg
- Move #3 Downward dog with knee to elbow
- Move #4 Squat with twist and punch to the side
- Move #5 Burpee with donkey kick
Repeat once more.
Svava’s book The Viking Method is available buy now on Amazon.
Plus, Svava and her mother have created and launched their new Mobility Cards after discovering that there is a group of people who are not being taken care of – the over 60s.
The older you get, the more important it is that you exercise your body. Exercise can be daunting, especially as we mature. You might have more aches and pains or lack confidence in your body and strength.
If this is the case the new Mobility Cards £14.99 are a secret weapon – simple, need no equipment or gadgets and can be followed anywhere, by anyone. A complete, scientifically-designed, age-appropriate plan to help you take care of your physical health from top to toe. Functionality, strength, balance, co-ordination, flexibility.
For more information head over to themobilitycards.co.uk
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