The official 75 Hard challenge created by Andy Frisella consists of the following rules:
> Helps you build extreme discipline and let's you gain control over every decision in your life. The diet is the most important part for a physical transformation.
2. Gallon of Water: Drink a gallon of water every day. Use a gallon water bottle to track your water intake with time markers and make sure you drink a gallon of water every day.
> Stay hydrated and support healthy bodily functions.
3. Two 45' Workouts: Complete two 45 minute-workouts each day. One of the two workouts must be done outside. It can be any type of workout, such as weightlifting, HIIT, walking, yoga, etc..
> Improve physical strength and endurance.
4. Read 10 Pages: You must read 10 pages of a non-fiction, educational book that helps towards improving your life. It has to be a physical book or e-reader, audiobooks do not count.
> Learn new skills, take control of your life.
5. Progress Picture: Take a daily progress photo of yourself.
> Helps you get through uncomfortable moments.
Main Rule: You must complete all of the tasks without missing a single day to successfully complete the 75 Hard challenge. If you skip any rule or task you must start over from day one.
Check out our gallon water bottles to make sure you drink a gallon of water a day: