Rules & Program PDF

Welcome to the Glass Coaching 30-Day Fitness Challenge!
We’re thrilled to have you join a journey designed to transform your body, mind, and habits. Before you dive in, please take a moment to review the rules and download your program PDF.

At the end of our 30-Day Fitness Challenge, one winner will be awarded a $100 Visa gift card! We’ll select the winner based on consistency, effort, progress, and engagement. Participants should complete all 30 days, track their workouts in the PDF, and share updates on social media using #GlassCoachingPush. Progress photos, videos, and notes on improvements help showcase their journey. We’ll review entries and will combine staff judging and community voting to choose the winner. Winners will be celebrated on our website and social media, inspiring others to join the challenge.

NOTE: To be eligible for the $100 digital Visa gift card, you MUST be subscribed to email updates. 

Challenge Rules

1. 1. Commit to Consistency

   Completing each day’s workout is key. If you miss a day, don’t worry—make it up, but aim to stay consistent throughout the challenge.

   2. Listen to Your Body

   Push yourself, but avoid pain or discomfort. Modify exercises if needed, and rest when necessary. Safety comes first!

   3. Warm-Up & Cool-Down

   Always spend 5–10 minutes warming up before your workout and 5 minutes cooling down afterward. This helps prevent injuries and improves recovery.

   4. Progress at Your Own Pace

   Reps, sets, and durations are guidelines. Adjust based on your fitness level to ensure effective and safe workouts.

   5. Stay Hydrated & Nourished

   Drink water throughout the day and eat balanced meals to fuel your body and maximize results.

   6. Track Your Progress

   Use a journal, app, or the included PDF tracker to mark completed workouts and see your progress over 30 days.

   7. Respect Rest Days

   Active recovery days are part of the program. Use these days for light movement, stretching, or yoga to recharge your body.

   8. Engage with the Community

   Share your progress, ask questions, and celebrate milestones with others in the challenge. Motivation and accountability are powerful tools!

   At the end of our 30-Day Fitness Challenge, one winner will be awarded a $100 Visa gift card! We’ll select the winner based on consistency, effort, progress, and engagement. Participants should complete all 30 days, track their workouts in the PDF, and share updates on social media using #GlassCoachingPush. Progress photos, videos, and notes on improvements help showcase their journey. We’ll review entries and will combine staff judging and community voting to choose the winner. Winners will be celebrated on our website and social media, inspiring others to join the challenge.