The Hard 75 Challenge: What Is It and How Can It Benefit a Kickboxer?

At Elemental Kickboxing Leeds, we know that becoming the best version of yourself takes more than just physical strength—it requires mental resilience and a commitment to long-term discipline. If you're ready to push your limits and take your training to the next level, the Hard 75 Challenge is the perfect way to do just that.

In a world where quick fixes and instant results dominate, Hard 75 offers something refreshingly different. Created by entrepreneur Andy Frisella, this 75-day challenge is all about consistency, discipline, and personal growth. It’s tough, but that’s exactly what makes it so rewarding.

What is Hard 75?

Hard 75 is a transformative challenge that focuses on both physical fitness and mental toughness. The goal is simple: follow five key rules for 75 consecutive days, no exceptions. These rules are designed to foster resilience, build healthy habits, and push you to discover what you're truly capable of. Here’s a breakdown of the core components:

Two Workouts per Day: You must complete two 45-minute workouts each day. One of these must be outdoors, no matter the weather. This trains not only your body but also your mind to adapt to challenging conditions—just like you do in the ring.

Follow a Diet: You pick the diet that aligns with your goals, but you have to stick to it. No cheat meals, and no alcohol. This rule helps you stay accountable and maintain focus on your health goals.

Drink a Gallon of Water: Hydration is key to performance and recovery. Drinking a gallon of water every day will boost your energy, improve digestion, and support overall health.

Read 10 Pages of Non-Fiction Daily: Mental strength is just as important as physical conditioning. By reading 10 pages of a non-fiction book each day, you’ll invest in your personal development and expand your mindset.

Take a Daily Progress Photo: Track your progress visually. This isn’t just about seeing physical changes—it’s about reflecting on the hard work and dedication you’re putting in daily.

How Hard 75 Aligns with Elemental Kickboxing Leeds

At Elemental Kickboxing, we believe that true growth happens when you step outside your comfort zone. Whether you're in our beginner classes or part of our squad team, pushing past your limits is how you evolve as a fighter and as a person. The Hard 75 challenge embodies the values we live by—discipline, resilience, and self-improvement.

This challenge is more than a physical test; it’s about building the kind of mental toughness that can help you in the ring and in life. Imagine taking on the challenge and finishing it with stronger physical conditioning, a sharper mind, and a deeper connection to your goals.

Why Try Hard 75?

The benefits of completing Hard 75 go far beyond the 75 days:

Physical Transformation: With consistent workouts and clean eating, you’ll likely see significant improvements in your fitness and body composition.

Mental Toughness: Sticking to the rules for 75 days without any cheats or excuses forces you to develop mental grit—a trait that’s crucial in kickboxing and all areas of life.

Better Habits: From staying hydrated to building a reading routine, Hard 75 helps create long-lasting healthy habits that will stay with you well beyond the challenge.

Accountability and Support: Share your journey with other members of Elemental Kickboxing Leeds or a broader online community. You’ll find support, motivation, and camaraderie from those on the same path.

Tips to Get Started with Hard 75

Set Clear Goals: Before you begin, reflect on why you want to take on Hard 75. Whether it’s improving your fitness, mental strength, or overall discipline, having a clear purpose will keep you motivated.

Plan Your Diet: Choose a diet plan that aligns with your fitness goals—whether it’s focused on muscle gain, fat loss, or simply clean eating. Make sure to meal prep in advance to avoid temptations.

Find Workouts You Enjoy: Mix up your routine with strength training, cardio, kickboxing drills, or outdoor activities. The key is to stay consistent and challenge your body in different ways.

Track Your Water Intake: Invest in a large water bottle to help you stay on top of your hydration goals throughout the day.

Build a Support System: Share your challenge with fellow Elemental Kickboxing Leeds members, friends, or family. A strong support network can provide motivation on tough days and celebrate your successes with you.

How a Personal Trainer Can Help

While Hard 75 emphasises personal discipline, having a personal trainer can help you get the most out of the experience. Here’s how:

Customised Workout Plans: A personal trainer can design a program tailored to your goals, ensuring that your two daily workouts are effective and challenging.

Motivation and Accountability: Your trainer will hold you accountable, help you stay on track, and offer encouragement when the going gets tough.

Nutritional Guidance: Sticking to a diet can be challenging, but a personal trainer can offer nutritional advice to ensure your food choices support your goals.

Progress Tracking: Trainers can help you measure your progress and make necessary adjustments to your workouts and nutrition as you go along.

Ready to Take on the Challenge?

If you’re looking to push yourself physically and mentally, Hard 75 might be just what you need. It’s more than a fitness challenge—it’s a journey to transform your body, sharpen your mind, and develop habits that will last a lifetime.

Are you ready? 💪