STEP 1: Sign UP FOR CHALLENGE

Sign Up

The cost of the challenge is $30. After completing the pre-exercise screen, you will be provided with an appropriate workout plan for the 21 days. If you would like it further modified, you will have the opportunity to fill out a second survey to allow us to offer greater personalization.

What you get:

  1. 21-Day Personalized Program
  2. Access to Daily ExRx Slack Channel during the challenge
  3. Email support
  4. Weekly Live Group Zoom Check-ins
Virtual Personal Trainer Owner
Virtual Personal Trainer Owner

STEP 2: PRE-EXERCISE SCREEN

It’s important to assess your readiness before starting any exercise program to avoid health risks. Pre-screens by ACSM and Exercise and Sports Science Australia help determine if you need medical clearance before exercising. Complete our pre-screen and review your personalized workout schedule to ensure that you’re comfortable with the recommended level to start.

Once you have submitted your pre-screen, we will determine which challenge group you will join:

    • New to Exercise
    • Exercises Regularly
    • Very Active

Once your group has been determined, we will reach back out to you to further personalize the 21 Day fitness program you will receive.

STEP 3: START THE CHALLENGE

Each challenge begins 7 days after we have reached the 100-participant threshold for the group you have been assigned to. This ensures that the prizes will reach their minimum payout and that there is a big enough challenge community to encourage healthy competition and motivation.

  • Access to tracking software for weekly progress checks
  • Access to Daily ExRx Slack Channel Community
  • 21 Day exercise program tailored to your fitness level and abilities.

TIMER WILL BE UPDATED WHEN CHALLENGE ENTRY THRESHOLD IS MET.

Challenge Start Date Timer

Day(s)

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Hour(s)

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ABOUT YOUR GROUP ASSIGNMENT

Here’s a more in-depth explanation about how we determine which group you will be placed into and why.

YOU EXERCISE LESS THAN 150 MIN A WEEK

You indicated on your pre-exercise screening that you exercise less than 150 minutes a week, which puts you in the “sedentary” category. 

 

YOU EXERCISE MORE THAN 150 MIN A WEEK

You indicated on your pre-exercise screening that you exercise more than 150 minutes a week, which puts you in the “active” category.

 

YOU EXERCISE 150 – 300 MIN A WEEK AT MODERATE TO VIGOROUS INTENSITY.

You indicated on your pre-exercise screening that you exercise more than 150 – 300 minutes a week, which puts you in the “highly active” category.

 

Want a personalized program? Book a call with our Virtual Personal Trainer, an Acsm certified personal trainer with 26 years experience.

YOUR FIRST CONSULTATION

  • Your initial consult is 45-60 minutes. You will have received a form in your email, please fill it out prior to your appointment time.
  • The consultation will review the information you have provided and will give you the tools to talk to your doctor about your priority issues and how to get a prescription for exercise from your doctor.
BOOK CONSULTATION
Virtual Training Squat

YOUR INITIAL ASSESSMENT

  • Your initial assessment is 45-60 minutes. Please fill out the health and risk profile prior to your appointment.
  • The assessment will consist of 10 exercises to establish range of motion, fitness aptitude, pain in motion and functional movement.
  • The exercises are not difficult and will only be performed to your ability.
  • All exercises are bodyweight and do not require special equipment.
  • You will get instructions and links where to find the appointment and how to login.
  • You will login and meet with Justin or Rachel at the scheduled time of your assessment. Wear fitness clothes and have a yoga mat available or set up on a soft surface.
BOOK ASSESSMENT

DISCLAIMER

The views and information contained in Daily ExRx are provided as guidelines — as opposed to standards of practice. This distinction is an important one because specific legal connotations may be attached to standards of practice that are not attached to guidelines.

We make our best attempts to translate research into practice but make no claims that anyone will see the same results that the research concludes. As all research shows, there are people that fall on all parts of the outcome spectrum. Our goal is to translate the complex form of a research article into a program or information that you can use to make informed decisions or start conversations with your healthcare team.