The Complete Step-by-Step Guide to Crushing the 75 Hard Challenge

Ready to level up your mental toughness, physical fitness, and self-discipline all at once? The 75 Hard Challenge isn’t just about getting shredded—it’s about transforming your mindset and proving to yourself that you can stick to something epic for 75 days straight. It’s not for the faint-hearted, but don’t worry—we’ve got your back! Here’s a complete step-by-step guide to mastering the challenge with a sprinkle of Crunch-style fun.

What’s the 75 Hard Challenge All About?

The 75 Hard Challenge isn’t your typical fitness trend. This program is designed to push your boundaries, build resilience, and strengthen that mental muscle. For 75 days, you’ll tackle five daily tasks—no excuses, no breaks, no cheat days. Miss even one? You start over. (Yikes!)

Here’s the 411 on the daily non-negotiables:

1. Two 45-Minute Workouts:
   One of them must be outdoors. Rain, shine, or meteor shower—get out there!
2. Follow a Diet:
   Your choice, but it’s gotta be clean and consistent. No cheat meals, and yep, that means saying no to the office donuts.
3. Drink a Gallon of Water:
   Stay hydrated, stay fierce. That’s roughly 3.7 litres of liquid determination.
4. Read 10 Pages of a Non-Fiction Book:
   No skimming allowed. Choose something motivational, educational, or inspiring—sorry, novels don’t count!
5. Take a Progress Photo Every Day:
   Not just for Instagram. This is your visual receipt for all your hard work.

Step-by-Step Guide to Rocking the 75 Hard Challenge

Step 1: Set Your Game Plan

Preparation is everything. Choose your workouts, plan your meals, and stock up on books before Day 1. A solid routine makes sticking to the challenge way easier.

Pro Tip: Keep a journal or use an app to track your daily progress. Trust us, there’s nothing like checking off that final task for the day!

Step 2: Crush Those Workouts

Pick activities you enjoy (or at least tolerate). Alternate between strength training, yoga, and cardio to keep things spicy. For your outdoor sessions, think walks, runs, or even outdoor bodyweight circuits.

Pro Tip: Double up your time by incorporating active recovery workouts or stretching outdoors—your muscles (and your schedule) will thank you.

Step 3: Nail Your Diet

Consistency is key here. Whether it’s keto, paleo, or good ol’ clean eating, stick to what works for you. Prep meals ahead of time to avoid the temptation of last-minute junk food grabs.

Pro Tip: Keep a stash of go-to snacks (think nuts, fruit, or protein bars) for when hunger strikes between meals.

Step 4: Hydration Station

Drinking a gallon of water every day sounds easy—until you realise how much that actually is. Spread it out through the day, and keep a reusable bottle handy to track your intake.

Pro Tip: Set hydration alarms on your phone. Chug, sip, repeat.

Step 5: Read and Reflect

Ten pages might not sound like much, but this small daily habit can have a big impact. Opt for books that motivate and inspire you to keep crushing it.

Pro Tip: Set aside time each morning or before bed to knock out your reading. Bonus: It’s a great way to wind down after a long day.

Step 6: Snap That Pic

Daily progress photos might feel awkward at first, but you’ll thank yourself later. They’re the ultimate reminder of how far you’ve come.

Pro Tip: Keep your phone in the same spot and wear similar clothing for consistent comparison shots.

Actionable Tips to Power Through All 75 Days

• Buddy Up: Find a friend to take on the challenge with you for accountability and encouragement.
• Focus on the Day Ahead: Thinking about all 75 days can feel overwhelming. Instead, focus on crushing one day at a time.
• Embrace the Setbacks: It’s not always going to be easy. Remember, the challenge is about building mental toughness—not perfection.
• Celebrate Small Wins: Finished all your water before 9 PM? Crushed a new personal record? Celebrate those mini-milestones!

Why It’s Worth It

The 75 Hard Challenge is more than a physical transformation—it’s a mental and emotional glow-up. You’ll build self-discipline, grow in confidence, and develop a “bring-it-on” mindset. By Day 75, you’ll be amazed at what you can accomplish when you go all in.

Ready to Take on 75 Hard?

Grab your gym gear, your water bottle, and your favourite non-fiction book—it’s time to conquer the challenge Crunch-style. You’ve got this, and we’re here to cheer you on every step of the way. 💪

Let’s make these 75 days the start of something epic. Ready? Set. Crush it!