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Body Blitz Program

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  Published on June 24th, 2021
  Reading time: 3 minutes
  Last modified June 17th, 2023

This 16-day workout program was designed to challenge you every day in two separate workouts. These will stimulate the body differently and provide you with a full-body workout that will accelerate your results.  Simply follow along as the ASPI team helps demonstrate all of the workouts. If you desire to make the workout a little easier to get things started, there’s an option for that. If you are on an advanced level and want to push yourself, follow the more complicated approaches.

Either way, this program will pair perfectly with any plan you are following to get you where you want to be physicaly.

Let’s start off strong with a full-body workout. You’ll be kicking off this workout program with squats, lunges, glute bridges, push-ups, dips, sit-ups, and a bit of cardio.

You’ve already made it through one full-body workout, let’s try another! Today you will be working that upper body, lower body, and core. 

You might be tired and sore but don’t give up! Day three features workouts to strengthen your chest, shoulders, triceps, core, legs, and glutes!

It’s day 4! Over half way through with the first week’s worth of exercises. Today, you will be working on your chest, triceps, legs, and abs.

It should come as no surprise (at this point in the program) that today’s workout will be another full-body workout! You are almost to that halfway point so don’t give up now!

Similar to the past few days, on day 6 you will be focusing on both upper and lower body strength. Power through and finish strong!

You’ve made it through an entire week’s worth of exercises. 7-whole days of full-body workouts. You should already be feeling stronger and healthier! 

You are halfway there! There are only 16-days of workouts in this Body Blitz program and you’ve made it to day 8! Crush this workout and take one step closer to your goals.

Day 9 is no joke! Today you will be working on a lot of negatives for that upper body! Sprinkle in your low-body workout and cardio circuit and this one is going to be killer!

Time to crush day 10! Today’s workout kicks off with lower body, followed by a cardio circuit, upper body work, and another cardio circuit. This workout is no joke and neither are those jump squats!

Day 11 is all about AMRAPS!  As Many As You Can Do! Give this workout your all and you are surely going to see results!

We’re keeping you on your toes with day 12! Rather than starting out with an upper or lower body workout, today you will be starting with a cardio-focused workout. Get that heart rate up, get moving, and keep moving closer towards your fitness goals.

For Body Blitz day 13, you’ll be going back to some classic movements like push-ups and squats. But you are stronger now than you were at the beginning of this program, so increase. the difficulty and give it your all!

Day 14 switches things up again with another cardio-focused day! Start off strong with a few upper body workouts and then move into your cardio section. You are almost to the finish line. Don’t give up now!

Welcome to the penultimate day of the Body Blitz challenge. You’ve made it all the way here, so don’t give up now! Power through your lower and upper body workouts and get ready for the last day.

Go ahead and pat yourself on the back because you’ve made it to the final day! You’ve demolished 15 days of intense, full-body workouts but not it’s time for just one more. On this final day, you will be working on your cardio and lower body. It is going to be challenging, but you’ve made it this far. Finish off your last day stronger than you were before!


You’ve completed the Body Blitz program! You are stronger than you were before and ready to take on the next challenge! Re-do this program with harder variations, or try a new workout program to help keep you active!

Paul is the Marketing Director for ketogenic.com and comes from a diverse business background including health and wellness, supplemental manufacturers, and public relations. He also really likes bacon. Paul holds a masters in exercise science and nutrition as well as a bachelors in business which allows him to apply his understanding of science with marketing strategies for optimal delivery/outreach. He strives to surround himself with like-minded individuals who have the same passion for changing the way we see nutrition.
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