The Power of 10 Challenge - Day 4

It's day 4 of the challenge – keep up the great work! We have some fun upper body and HIIT workouts for you to choose from today, but do remember you can pick any activity of your choice!

Your aim

This challenge is all about getting active! Whatever your goal – whether that be weight loss, maintenance, or weight gain – exercise is great for our overall health and well-being. So let's boost those feel-good hormones! Get out in the fresh air if you can, but we have ideas for exercises you can do indoors or out. You have two tasks to do each day:

  1. Take 10 minutes to complete your daily food diary
  2. Spend 10 minutes getting active

Day 4 exercises – choose one option below


Chair based

Starting out

Starting out

Stepping it up

Stepping up

Gym jargon!

HIIT – High-intensity interval training

If you're not sure how to complete some of the exercises above, these videos will help.

Bicycle crunches

Lie on your back and start with your knees at 90 degrees and your hands at your temples. Lift your head and shoulders off the floor with one elbow moving across towards the opposite knee. Lower under control then repeat the movement with the opposite limbs.

Mountain climbers

Lying flat with hands over your chest and one leg bent underneath your body, draw your belly button in toward your spine and simultaneously swap legs.

Jumping jacks

Simultaneously move your arms and legs away from your body to form a 'star' type position, then bring both arms and legs back into the body. Keep your chest high and eyes looking straight ahead throughout.

Basic floor crunch

Lie on your back and pull your heels up close to your bottom, with feet shoulder width apart. Place your fingers positioned at your temples and draw your belly button in toward your spine. Lift your head and shoulders off the floor, toward the ceiling, keeping your head still and eyes straight ahead. Lower under control then repeat.

Squat hold

Draw your belly button in toward your spine. With your back pressed against the wall, lower your hips toward the floor till they reach knee height. Ensure your knees do not go over your toes and keep your weight on your heels. Hold for the desired time before returning to start position.

The plank

Position your elbows directly under your shoulders. Draw your belly button in toward your spine and raise your body off the floor till you reach a flat horizontal position – the 'plank'! Hold this position for the desired duration of time.

Bonus Challenge – Write down 10 reasons why you want to achieve your goal 📝

Writing down the reasons why you want to achieve something is a great way to stay focused on the end goal. So whether it's to reach/maintain your ideal weight, or improve your health/fitness/quality of life, write down why you want to make these changes. Here are some examples:

  • To improve my confidence.
  • To feel and look good for an upcoming event i.e. a wedding.
  • To lose weight in an attempt to reverse my diagnosis of pre-diabetes.

Put your list somewhere visible (on the fridge is usually a good location!), so you're constantly reminded of why you're trying to make positive changes. It really does help!


It’s easy to overlook hydration, but drinking enough water is essential for many bodily functions such as appetite and temperature regulation, digestion and removal of toxins! Make it a priority especially on sweaty workout days!

Tip: The water tracker in your diary is great for keeping an eye on your water intake throughout the day. Remember, 1 glass = 250ml. Let’s aim for at least 8 glasses! If you struggle with plain water, you can try adding zero-sugar squash or slices of fruit for flavour. If you don't have the water tracker set in your diary, you can switch trackers by tapping the blue menu icon > 'Diary Preferences' > 'Diary Trackers' and select the water tracker.

Ines Castro works in the Nutracheck Customer Care Team. She has a Masters in Exercise Physiology and Sport & Exercise Science degree. Her passion is running and participating in all things outdoors and active!

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes.

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