IsraFit Challenge · Free
4 weeks at home, no equipment
Isra Rivera's plan to get in shape at home: 3 strength days a week, walking and stretching. You start any Monday you want, track your progress on the first day and at the end, and enter the drawing for a month of online training with Isra.
- No gym and no equipment: a chair, a wall and a backpack
- 20 to 40 minutes, 3 days a week
- For beginners: you start easy and level up
- Every month we draw 1 month of online training with Isra
Almost there! Check your email
We sent an email to .
- Open the email “Activate your IsraFit account and get your 2 guides”.
- Don't see it within 2 minutes? Look in Spam, Junk or Promotions.
- Tap Activate my account, create your password and open the Home Workouts guide: your 4-week plan is there.
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Free · No card · Start any Monday you want
How it works
The challenge in 4 steps
- 1
Sign up for free
With your name and email. You get the Home Workouts guide with the plan and the 12 exercises step by step.
- 2
Do the day 1 test
Push-ups, plank and squats. Write down your numbers: they are your starting point.
- 3
Follow the plan for 4 weeks
3 strength days, 2 walking days, 1 stretching day and 1 rest day. Check off every day you complete.
- 4
Repeat the test and post it
In week 4, do the test again. Post your progress with #RetoIsraFit and tag @israfitvip to enter the drawing.
The plan
Your 4 weeks
It is the plan from the Home Workouts guide. The routines (beginner, intermediate and advanced) are explained step by step in the guide. Rest days count too: that is when your body gets stronger.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Week 1 | Beginner, 2 rounds | Walk 20 min | Beginner, 2 rounds | Stretch | Beginner, 2 rounds | Walk 30 min | Rest |
| Week 2 | Beginner, 3 rounds | Walk 25 min | Beginner, 3 rounds | Stretch | Beginner, 3 rounds | Walk 30 min | Rest |
| Week 3 | Intermediate | Walk 30 min | Intermediate | Stretch | Intermediate | Free activity | Rest |
| Week 4 | Intermediate | Walk 30 min | Advanced or intermediate | Stretch | Intermediate | Free activity | Rest |
Too easy? Add 2 reps or 5 seconds every week. Too hard? Use the easier version or do one round less. Short on time? Warm up and do just one round: something is always better than nothing.
Track your progress
The test on day 1 and week 4
Push-ups in a row
However you can do them: on the floor, on your knees or against the wall. Use the same version both times.
Seconds of plank
On your forearms, with your body straight. Stop when your hips drop.
Squats in 1 minute
With good form: chest up and knees in the direction of your feet.
Write down your numbers on day 1. In week 4 you repeat the test: you will see the difference.
The drawing
Finish the challenge and win a month
Every month we draw 1 month of online personal training with Isra among the people who finished the challenge.
How do I enter?
Finish the 4 weeks, repeat the test and post your progress (a photo, a video or your numbers from day 1 and week 4) on Instagram, TikTok or Facebook with #RetoIsraFit, tagging @israfitvip. Your account must be public so we can see the post.
When is the drawing?
On the last day of every month, among that month's posts. We announce the winner on IsraFit's social media and message them directly. If they do not reply within 7 days, we draw again.
What are the drawing rules?
No purchase necessary: the challenge is free. You must be 18 or older to enter. One entry per person per month. The prize is 1 month of online personal training with Isra, in Spanish; it cannot be exchanged for cash or transferred. Instagram, TikTok and Facebook do not sponsor or run this drawing. By posting, you give us permission to share your post on IsraFit's social media. IsraFit's Terms and Conditions apply.
Your coach
Hi, I'm Isra
I have been a personal training coach in Puerto Rico since 2005, with an International Fitness Association (IFA) certification as a Personal Trainer & Group Fitness Instructor. Today I train my clients online, by Zoom or video call.
This challenge is the easiest way to start: no gym, no equipment and a clear plan. If you have an injury, a health condition or are pregnant, check with your doctor before you start. At IsraFit, everyone is VIP.
Questions
What you may ask
When do I start?
Any Monday you want. Sign up today, do the day 1 test and start with week 1.
Do I need equipment or a gym?
No. Just a sturdy chair, a wall and a backpack with books or water bottles.
Does it work if I have never trained?
Yes. The first two weeks are beginner level, and every exercise has an easier version. See the 20-minute workout to see what it looks like.
Does it cost anything?
No. The challenge and the guide are free, and we do not ask for a card.
And after the 4 weeks?
You can continue with the advanced level of the guide, or train with Isra online with a plan made for you. See how it works.
Your challenge starts on Monday
Sign up for free today and get your 4-week plan.
I want to do the challenge