The 75 Soft Challenge has taken the fitness world by storm and for good reason. This simple yet effective workout program is designed to help individuals achieve their fitness goals and transform their bodies in just 75 days. But what exactly is the 75 Soft Challenge, and how does it work? In this comprehensive guide, we will dive deep into the program, explain its benefits, and provide a step-by-step guide to help you achieve the results you want.
Table of Contents
What is the 75 Soft Challenge?
Have you heard of the 75 Hard Challenge, but found it a bit too intense for your liking? If so, the 75 Soft Challenge might be just what you need. Created by TikTok user Stephen Gallagher, the 75 Soft Challenge is a more manageable alternative to the 75 Hard Challenge that still offers numerous benefits for those looking to improve their health and well-being.
Benefits of the 75 Soft Challenge
The 75 Soft Challenge has a number of benefits, including:
Convenience: As the program only requires your body weight, you can complete it anywhere, anytime, without the need for any equipment.
Time-saving: With just a few exercises to perform each day, the program is quick and efficient, meaning you can fit it into your busy schedule with ease.
Effective: The program has been designed by a fitness expert to deliver maximum results in a short amount of time, making it a highly effective way to transform your body.
Suitable for all fitness levels: The program is suitable for individuals of all fitness levels, from beginners to advanced athletes, making it accessible to everyone.
How Does the 75 Soft Challenge Work?
The 75 Soft Challenge works by targeting specific muscle groups each day, with the program gradually increasing in intensity as you progress. The program is split into three phases, with each phase focusing on different muscle groups. By the end of the 75 days, you will have worked out every muscle in your body, resulting in a full-body transformation.
Preparing for the 75 Soft Challenge
Before you begin the 75 Soft Challenge, it’s important to properly prepare yourself both mentally and physically. Here are some tips to help you get ready for the challenge:
- Train Regularly: To prepare for the 75 Soft Challenge, it’s important to train regularly and build up your endurance. Start by running shorter distances and gradually increase your mileage each week.
- Get the Right Gear: Make sure you have the right gear for the challenge, including a soft bag to carry your essentials, proper running shoes, and comfortable clothing.
- Plan Your Route: Plan your route in advance and make sure to account for any potential obstacles or challenges along the way.
- Fuel Your Body: Make sure to eat nutritious and calorie-dense foods to fuel your body during the challenge. This will help you maintain your energy levels and avoid fatigue.
During the 75 Soft
Once you’ve prepared for the 75 Soft Challenge, it’s time to put your training to the test. Here are some tips to help you stay on track and complete the challenge successfully:
- Stay Hydrated: Make sure to drink plenty of water throughout the challenge to stay hydrated and avoid dehydration.
- Pace Yourself: It’s important to pace yourself during the challenge and avoid pushing yourself too hard too soon. This will help you conserve your energy and make it to the finish line.
- Take Breaks: Take short breaks when needed to rest your body and recharge your batteries.
- Stay Positive: Keeping a positive attitude is key during the 75 Soft Challenge. Focus on your goals and remember why you started the challenge in the first place.
After the 75 Soft Challenge
Congratulations, you’ve successfully completed the 75 Soft Challenge! Now it’s time to celebrate your achievement and reflect on what you’ve learned. Here are some tips to help you recover after the challenge:
- Rest: Take some time to rest and allow your body to recover after the challenge.
- Rehydrate: Make sure to drink plenty of water to help your body recover and replenish lost fluids.
- Refuel: Eat nutritious and calorie-dense foods to help your body recover and replenish lost energy.
- Reflect: Take some time to reflect on your experience and what you learned from the 75 Soft Challenge.
Here is a breakdown of the three phases of the 75 Soft Challenge:
Phase 1: Focus on upper body and core
Phase 2: Focus on lower body
Phase 3: Focus on full-body workouts The 75 Soft Challenge Workout Plan To help you get started with the 75 Soft Challenge, we have put together a step-by-step guide to the program. Simply follow the plan below to achieve the results you want.
Phase 1 (Days 1-25) In phase 1, we will focus on working out the upper body and core muscles. During this phase, you will perform a series of exercises including push-ups, pull-ups, and planks.
Day 1
3 sets of 10 push-ups
3 sets of 10 pull-ups
3 sets of 60-second planks
Day 2
4 sets of 10 push-ups
4 sets of 10 pull-ups
4 sets of 60-second planks
And so on, gradually increasing the number of sets and reps until day 25.
Phase 2 (Days 26-50)
In phase 2, we will focus on working out the lower body muscles. During this phase, you will perform a series of exercises including squats, lunges, and calf raises.
Day 26
3 sets of 15 squats
3 sets of 15 lunges (each leg)
3 sets of 15 calf raises.
Day 27
4 sets of 15 squats
4 sets of 15 lunges (each leg)
4 sets of 15 calf raises.
And so on, gradually increasing the number of sets and reps until day 50.
Phase 3 (Days 51-75)
In phase 3, we will focus on full-body workouts to complete the 75 Soft Challenge. During this phase, you will perform a combination of upper body, lower body, and core exercises to give your body a full workout.
Day 51
3 sets of 10 push-ups
3 sets of 15 squats
3 sets of 10 pull-ups
3 sets of 15 lunges (each leg)
3 sets of 60-second planks
Day 52
4 sets of 10 push-ups
4 sets of 15 squats
4 sets of 10 pull-ups
4 sets of 15 lunges (each leg)
4 sets of 60-second planks
And so on, gradually increasing the number of sets and reps until day 75.
Tips for Success
To help you achieve the best results from the 75 Soft Challenge, we have put together some tips for success:
-Stay hydrated: It is important to drink plenty of water throughout the program to keep your body hydrated and to help you perform at your best.
-Warm up and stretch: Before starting each workout, take some time to warm up and stretch your muscles to prevent injury.
-Stay consistent: Consistency is key when it comes to achieving your fitness goals. Make sure to stick to the program and follow the plan closely to achieve the best results.
-Listen to your body: If you feel any pain or discomfort during the workout, stop and rest. It is important to listen to your body and avoid pushing yourself too hard.
What is the difference between 75 Hard Challenge and 75 Soft Challenge?
The main difference between the two challenges lies in their level of intensity. The 75 Hard Challenge requires participants to complete five daily tasks that are more physically and mentally demanding, such as drinking a gallon of water, completing 45 minutes of vigorous exercise, following a strict diet, reading 10 pages from a personal development book (My personal Favorite “Unfu*k Yourself: Get Out of Your Head and into Your Life” on Amazon” and doing something that pushes them out of their comfort zone.
On the other hand, the 75 Soft has four tasks that are more manageable, including drinking at least 75 ounces of water, reading at least 10 pages of a personal development book, completing at least 30 minutes of physical activity, and writing down three things they are grateful for.
- The 75 Hard Challenge requires participants to complete five daily tasks that are more physically and mentally demanding, such as:
- Drinking a gallon of water
- Completing 45 minutes of vigorous exercise
- Following a strict diet
- Reading 10 pages from a personal development book
- Doing something that pushes them out of their comfort zone.
- The 75 Soft Challenge, on the other hand, has four tasks that are more manageable, including:
- Drinking at least 3 liters of water per day
- Reading at least 10 pages of a personal development book
- Completing at least 30 minutes of physical activity
- Writing down three things they are grateful for
The 75 Hard Challenge diet emphasizes eating whole, unprocessed foods. This typically includes:
- Fruits and vegetables: Aim to consume a variety of colorful fruits and vegetables, which provide a range of essential vitamins and minerals.
- Proteins: Include sources of lean protein in your diet, such as chicken, fish, turkey, and lean cuts of beef or pork.
- Whole grains: Choose whole grain options over processed grains, such as brown rice, quinoa, and whole grain breads.
- Nuts and seeds: These are a great source of healthy fats and protein and can be added to meals or eaten as a snack.
- Legumes: Lentils, beans, and chickpeas are a great source of plant-based protein and fiber.
It’s important to focus on eating real, whole foods, and avoiding processed and junk food. Additionally, following the guidelines of the 75 Hard Challenge, you should avoid sugar, processed foods, and sugary drinks.
What is active recovery in 75 Soft?
Active recovery refers to light physical activity that helps the body recover from a more intense workout. This can include activities such as:
- Yoga
- Swimming
- Walking
What is the 75 Medium Challenge?
The 75 Medium Challenge is another variation of the 75 Hard Challenge that lies between the 75 Hard and 75 Soft challenges in terms of intensity. The tasks for the 75 Medium Challenge may vary, but typically include:
- A moderate level of exercise
- A less strict diet
- A mix of physical and mental tasks
How much water do you need for the 75 Soft Challenge?
For the 75 Soft Challenge, participants must drink at least 75 ounces of water daily.
FAQs
- What is the lighter version of 75 Hard?
- The lighter version of the 75 Hard Challenge is the 75 Soft Challenge.
- Does walking count as active recovery?
- Yes, walking can be considered as active recovery.
- Can I swim as active recovery?
- Yes, swimming can be considered as active recovery.
- Can you drink coffee on 75 Hard?
- It depends on the specific guidelines of the 75 Hard Challenge you are following. Some versions may allow for coffee while others may not.
- What is the difference between 75 Soft, Medium, and Hard?
- The difference between the three challenges lies in their level of intensity. The 75 Soft Challenge is the most accessible, followed by the 75 Medium Challenge, and then the 75 Hard Challenge, which is the most demanding.
Conclusion
The 75 Soft Challenge provides an accessible alternative to the more intense 75 Hard Challenge, allowing individuals to improve their physical and mental health in a manageable way. By completing the four simple tasks every day, participants can expect to become healthier, happier, and more well-rounded individuals. So why not give it a try today?