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The 30-Day FITNESS CHALLENGE

203 workouts

Introducing our 4 weeks gym program designed for any level of fitness. The main goal is making muscle and lose body fat. A new workout each day for four weeks, targeting various muscle groups and cardiovascular health. You can gradually increase workout intensity for optimal results and ongoing improvement.

 

One-time payment for lifetime access.

Price : $30.00

Embark on a 30-day fitness journey that will redefine your strength and resilience. This comprehensive gym challenge is a transformative experience, guiding you through a dynamic blend of cardio, strength training, and flexibility exercises. Each day presents a carefully curated workout, pushing your limits and sculpting your body into its best shape. From intense full-body circuits to targeted muscle group sessions, this challenge ensures a holistic approach to fitness. Embrace the sweat, feel the burn, and witness your progress unfold over the next 30 days. Commit to the challenge, and let every workout be a stepping stone toward a healthier, fitter version of yourself. Get ready to crush your fitness goals one day at a time!

 If you would like a custom program built specifically for your needs and goals, please schedule an online appointment here: info@tnfit.online

    WEEK 1 DAY 1

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      seated chest press

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED CHEST FLY

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Upper Body

    • WEEK 1 DAY 2

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      shoulder press machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED REVERSE FLY

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE PREACHES CURL

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • WEEK 1 DAY 3

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Chair

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED LEG EXTENSION

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE HAMSTRING CURL

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Chair

      |

      Bodyweight

    • Mehdi Dalili

      |

      Any Level

      |

      Seated Ab Crunch Machine

      |

      Core

    • Mehdi Dalili

      |

      Any Level

      |

      Machine Lying Leg Press

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dip Machine

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Lower Body

    • WEEK 1 DAY 4

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Stretch

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Stretch

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      lat pull down

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      lat pull down

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • WEEK 1 DAY 5

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Elliptical Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Advanced

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Advanced

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Strength Training

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • WEEK 2 DAY 1

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • WEEK 2 DAY 2

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      shoulder press machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHIN ESEATED LATERAL RAISE

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • WEEK 2 DAY 3

    • Mehdi Dalili

      |

      Any Level

      |

      Elliptical Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Seated Ab Crunch Machine

      |

      Core

    • Mehdi Dalili

      |

      Any Level

      |

      Lying Machine Ab Crunch

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      Dip Machine

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • WEEK 2 DAY 4

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • WWEK 2 DAY 5

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SQUAT

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell / Box

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE HAMSTRING CURL

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Machine Seated Calves Raises

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • WEEK 3 DAY 1

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE VERTICAL ROW

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE HAMSTRING CURL

      |

      Lower Body

    • WEEK 3 DAY 3

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      seated chest press

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED CHEST FLY

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Bench

      |

      Upper Body

    • Mehdi Dalili

      |

      Advanced

      |

      Bench

      |

      Upper Body

    • WEEK 3 DAY 4

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      shoulder press machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED REVERSE FLY

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      EZ Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • WEEK 3 DAY 5

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Stretch

    • Mehdi Dalili

      |

      Any Level

      |

      Chair

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED LEG EXTENSION

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell / Box

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Machine Glute Kick Back

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      plyometric box

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • WEEK 4 DAY 1

    • Mehdi Dalili

      |

      Any Level

      |

      Elliptical Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      long resistance band(loop)

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      lat pull down

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      smith machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Upper Body

    • WEEK 4 DAY 2

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED LEG EXTENSION

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE SEATED LEG EXTENSION

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE HAMSTRING CURL

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE HAMSTRING CURL

      |

      Lower Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      Machine Lying Leg Press

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Machine Leg Press

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Chair

      |

      Bodyweight

    • WEEK 4 DAY 2

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      long resistance band(loop)

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      seated chest press

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Upper Body

    • WEEK 4 DAY 3

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Elliptical Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Bike

      |

      Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      Seated Ab Crunch Machine

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      Dip Machine

      |

      Core

    • Mehdi Dalili

      |

      Intermediate

      |

      SLIDER

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Advanced

      |

      SLIDER

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Core

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • WEEK 4 DAY 4

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Advanced

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Intermediate

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Lower Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Strength Training

    • Mehdi Dalili

      |

      Advanced

      |

      Dumbbell

      |

      Full Body

    • Mehdi Dalili

      |

      Any Level

      |

      Dumbbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Row Machine

      |

      Cardio

    • WEEK 4 DAY 5

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Stretch

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Stretch

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Core & Cardio

    • Mehdi Dalili

      |

      Any Level

      |

      No Equipment

      |

      Warm Up

    • Mehdi Dalili

      |

      Any Level

      |

      shoulder press machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      seated chest press

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      MACHINE VERTICAL ROW

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Barbell

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      Cable machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Any Level

      |

      assisted pull up - Dip machine

      |

      Upper Body

    • Mehdi Dalili

      |

      Intermediate

      |

      No Equipment

      |

      Upper Body