September fitness challenge : 30-day workout calendar !

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The November Fitness Challenge is up here :  November Workout Calendar.

challenge banner

Happy September and welcome to the September Fitness challenge and workout calendar! Make sure you check out the GIVEAWAY below !!!

After a long hot & hopefully smashing summer season, the time has finally come to get our fitness schedule back in order! Once again, with the help of my fit blogging buddy Isabella (via My Fit Station), I've come up with a complete workout program that will get you strong, sexy and FIT during the month of September!

We love mixing things up and playing with different training techniques to burn fat even faster, avoid plateau by not doing the same thing over and over again!

You will reap the full benefits of many workout styles like HIIT (High Intensity Interval Training), supersets, circuit training, strength training, plyometrics, Tabata, kettlebell workouts and so on…

You won’t have time to get bored, every workout listed in the September workout calendar is unique and will get you toned up all over while making sure you burn off that extra fat!

It’s time to sculpt your goddess body like a pro! What do you say, are you in?
Before we get started, make sure you sign up to receive MDS’s updates straight to your inbox in addition to your Free Daily Fitness Logs!

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September GIVEAWAY !!!!

giveaway september

To ALL of my readers (newbies included) & long time followers: I’d like to offer you a special gift for passing by MDS and being part of the family!

I’m giving you the choice between two of my favorite fitness related products :

I invite you all to “Share” this challenge on Facebook in order to enter the draw for our :

1. Metabolic Cooking : Quick And Easy Recipes Designed With Simple Fat Burning Foods To Banish Your Boring Diet And Burn Fat Faster! I'm personally a BIG fan of this cookbook system, if you are looking for a non-bullshit guide to help you prepare you meals for weight-loss and more than 250 amazing recipes, I highly recommend it!


2. GymbossThe Gymboss is a multi-use timer, it can be used as a countdown timer, a stopwatch & of course a repeating timer (interval timer)!


Here’s how to participate to our Giveaway:


  • Share the "Fit 4 September Challenge" on Facebook (see Facebook share button in the sidebar to your left)
  • Leave us a comment below confirming that you have shared the “Fit 4 September” challenge and letting us know if you would rather have a Gymboss OR the Metabolic Cooking, and why you would need it!
  • For additional chances to win, you can also Tweet this challenge, pin it or post it on Google+!
  • Our lucky winner will be announced at the end of the challenge (1st of October)

September Fitness Challenge Guidelines & Tips


-Follow our “Fit 4 September” Workout Calendar, all workouts will be linked to their source every upcoming week, so make sure you bookmark this page!

-Rest at least once a week, feel free to add 1-2 additional recovery days as needed (more isn’t necessary better, you want to focus on the quality of your workouts and pushing yourself during each session). If you decide to workout 3-4 times a week, make sure to balance out your training program, you don’t want to end up doing 3 upper body workouts consecutively.

-You will notice than we have added “20min. Cardio Sessions” on some days (in the workout breakdowns), it’s up to you to decide what kind of cardio you do (elliptical, jogging,  treadmill, jump rope, etc.). Since we have included many HIIT session throughout the calendar, you can stick with steady-state cardio for these session.

* For a 30-day Clean Shredding meal plan that comes with recipes, guidelines, grocery lists, and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life, grab a copy of “The Metabolic Cooking”.


Here are some additional tools : 

-Count how many calories you can eat per day with the calorie calculator

-Count how many proteins you should eat daily with the protein calculator

-Calculate your % of body fat before and after the challenge with the body fat calculator

-Calculate your Body Mass Index with the BMI Calculator before and after the challenge

-Find how to count your calories with this guide : How Do I Count My Calories To Burn Fat

-You will see a list of suggested recipes lower...

Check out our workout playlists!

best workout songs 2013

** Printable Workout Callendar **

September Workout Calendar

October 30-Day Workout Challenge Breakdown

Week 1 ** Workouts Breakdown **

  • 5th - Thursday – Rest & Recovery

Week 2 ** Workouts Breakdown **

  • 12th - Thursday – Rest & Recovery

Week 3 ** Workouts Breakdown **

Week 4 ** Workouts Breakdown **

  • 26th - Thursday – Rest & Recovery

Week 5 ** Workouts Breakdown **


Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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  1. I was VERY happy to share your challenge with my FBOOK family. I’m up for the challenge & if I’m a lucky winner I would like the Gym Boss.
    Thank U for what U do!!

    Post a Reply
  2. I’m new to your site & I love it!! the workouts & tips are spot on. Everything is so easy to follow! Just shared the September challenge on Facebook & asked a few friends to join as well. I find that eating the right foods & taking in the appropriate amount of calories is where I fail. If I win the challenge, the cookbook would be most useful to me in moving forward in achieving mt fitness goals.

    Post a Reply
  3. Have shared on Facebook!
    Totally love all of your work-outs, have them all saved in my phone to use daily!
    Would love love LOVE Metabolic Cooking as while I work-out daily and am loving it, the eating is always the hard part!!!!!

    Post a Reply
  4. Hi,I recently found out about this site.It is really awesome,I check it every day 😀 It is very motivational.I shared this photo and I would like to get gymboss interval timer.I always wanted something like that,and if I get it from you I know I would be motivated to workout.I don’t even know is it possible for me to get it because I am from Balkan,but that would be so great.Anyhow,thank you so much(and sorry for bad english) 🙂

    Post a Reply
  5. I’ve shared with my Facebook family and I would love the Gymboss to help me with my Metabolic workouts.

    Post a Reply
  6. I have shared with my facebook friends and I have also pinned on my Fitness board. I would like the gymboss, I am currently using a app on phone but think that the Gymboss would be better due to the app stops working in the middle of a working sometimes.

    Post a Reply
  7. I shared this 30 day workout with my Facebook family hoping to inspire people to get healthy and get fit. I would love to be a role model for my son who I am trying to help eat better. When you look good you feel good and fitness is now our lifestyle. Great site and I would love the metabolic cooking to cook healthy meals for my family.

    Post a Reply
  8. I already shared on Facebook. Awesome workout. If I win, I would like the Gym Boss. I would love your cook book too, but it would be hard to find the ingredients in my country. Beside that I’m a bad cook. Thanks you for what you do. Wish you a very good luck

    Post a Reply
  9. Great site! When will you be posting the links to next weeks workouts?

    Post a Reply
  10. I would love the gym boss. I’ve been using an app for intervals and I’m always nervous about dropping it and this would help so much.

    Post a Reply
  11. I am really loving these workouts! I shared this page with 2 fitness groups on FB, hoping someone will step up and do whatever you offer with me next month.
    Where can I find the squat challenge combo that is with Thursday’s workout? Also, is anyone else having trouble downloading the logs? They are not a necessity, but I like to try any tool available to me.

    Post a Reply
    • Hey thanks Dbart! Emmm thursday is rest day, I’m not sure what do you mean by squat combo challenge?

      Post a Reply
  12. Shared the challenge with my FB friends. Love all the challenges (workout and food) and your recipes are great! I would love to win the cooking package!

    Post a Reply
  13. Hi! I’m loving this september challenge. My whole body is sore, which is a great thing!! What are we supposed to do for the Squat Combo Challenge that is listed with Thursday September 12th’s workout? There is no link! Thanks!!

    Post a Reply
  14. I am loving the September challenge! Your calendar is amazing and helps me stay on track, and I never get bored. Never bored, always sore! I team your workouts with BettyRocker and her Witness the Fitness routines (WTF for short). I super enjoy the challenges you ladies bring in helping my fit strong and be a boss! Thank you for all that you do and share!

    Post a Reply
  15. I shared the September Challenge on Facebook and would love to have the Metabolic Cooking Package to help me with the nutrition part of the challenge.

    Post a Reply
  16. I have shared the september challenge calendar, I can not wait to try all these new recipes and workouts xxxx

    Post a Reply
  17. Hi, I would love to have the Metabolic Cooking. I am getting married this summer and I want to be beautiful 🙂 I shared your calendar on facebook, tweeted it and pinned it on pinterest. Thank you, I love what you do!

    Post a Reply
  18. Wow! great inspiration for me! 😀 Thanks!

    Post a Reply
  19. Love this workout plan! Thank you so much for sharing it! I would love to have the Boss timer because it would help me a lot instead of using a clock. Thanks again!

    Post a Reply
  20. I shared the 30 day challenge on my facebook page and I would like the gymboss because a lot of my workouts have been interval training and that would help me out so much.

    Post a Reply

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