Day 1: Fitness Blender's Free 5 Day Workout Challenge for Busy People
- 5 Day Workout Challenge for Busy People: Day 2/5
- 5 Day Workout Challenge for Busy People: Day 3/5
- 5 Day Workout Challenge for Busy People: Day 4/5
- 5 Day Workout Challenge for Busy People: Day 5/5
個人來說，完成五天計劃的意義是進入中級程度，可以應付基本動作。實戰中除了體能之外，這也是五天洗頭和洗衣的挑戰。長期這樣當然不實際，打算每隔30天編排一個 5 Day program。目前免費的還有：
5 Day Fat Loss Program
Day 1 40 Minute At Home Butt and Thigh Workout - Lower Body Workout with Kelli and Daniel
Day 2 37 Minute Upper Body Superset Workout with Fat Burning Cardio Intervals - Arm, Chest, Back & Shoulder Workout
Day 3 35 Minute Insane HIIT Challenge - Bodyweight Only High Intensity Interval Training Workout
Day 4 37 Minute Fat Burning Cardio Workout
27 Minute Yoga Pilates Stretching Blend
Day 5 35 Minute Total Body Toning Strength and HIIT Cardio Workout - You vs You
Day 3 35 Minute Insane HIIT Challenge - Bodyweight Only High Intensity Interval Training Workout
Day 4 37 Minute Fat Burning Cardio Workout
27 Minute Yoga Pilates Stretching Blend
Day 5 35 Minute Total Body Toning Strength and HIIT Cardio Workout - You vs You
Day 1: Fitness Blender's 5 Day Workout Challenge to Burn Fat & Build Lean Muscle
- 5 Day Workout Challenge to Burn Fat & Build Lean Muscle: Day 2/5
- 5 Day Workout Challenge to Burn Fat & Build Lean Muscle: Day 3/5
- 5 Day Workout Challenge to Burn Fat & Build Lean Muscle: Day 4/5
- 5 Day Workout Challenge to Burn Fat & Build Lean Muscle: Day 5/5
5 Day Challenge - Strong and Lean
- Day 1 (HIIT, and Lower Body)
- Day 2 (Cardio, and Upper Body)
- Day 3 (HIIT, Core, and Pilates Burnout)
- Day 4 (Cardio, Upper Body, and Yoga)
- Day 5 (HIIT and Lower Body)
完成後，倘若能夠挑戰千卡片子的話，就相當於畢業了。目前千卡片子有十二條，都做完的話，還可以選擇付費 program。雖然離現在還很遙遠，已經開始在計劃加入黑人舞蹈 workout，看著都興奮。
PowerBlock 啞鈴去年十二月初開箱，至今用了八天，最初用的重量是 Kelli 的一半，現在是比 Kelli 輕 3 磅的程度，應該很快可以跟 Kelli 用一樣的重量了。所以，比起鍛鍊，說是喚醒肌肉更適合。其實，比起減磅和增肌，現在更加希望提高心肺功能、柔韌性和告別膝痛。
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