Hey Kick-Ass Boss! Are you ready for 14 days of total body workouts and SO MUCH MORE?

Introducing my #STRONGINSPRING 14 Day Total Body Workout Challenge where you’ll receive weekly workouts and inspiration to create a super hands-on experience!  Join thousands of women who have already gotten kick ass results from the workouts.  The challenge starts Monday April 15th! 

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Who’s ready to kick some ass?

On Monday, April 15th I’m kicking off my Spring Challenge called #STRONGINSPRING.  Yep, similar format to our STRONGINFALL challenge, but ALL NEW WORKOUTS!   This is a 14 day total body workout challenge that will take place on instagram and includes some incredible prizes!

Summer is right around the corner (crazy right?).  Not sure how that snuck up because I swear we just celebrated the holidays.  But here we are! Maybe you haven’t been able to find a groove yet.  Or you’ve been wanting a kick start.  Or you’re getting ready for festival season, a summer vacation, beach time and BBQs.  Or maybe you just want some new inspiration and need accountability/efficient workouts to challenge you.  This challenge will give you that kick start to feel confident in your workouts, stronger, and mentally ready to head into the summer.  Your challenge is to complete 10 workouts in 14 days (you’re more than welcome to do more – but that’s the goal of this specific challenge).  Are you intrigued? Keep reading…..I’ll break it all down for you.  I try to answer all of my most frequently asked questions right here on this page so you have no questions about spending $15.

**ALL CHALLENGE DETAILS ARE BELOW!** Once you sign up, additional information will be sent to you via e-mail including a special social share photo!


Whats Included in the Purchase of the Challenge

14 Day #StrongInSpring Total Body Workout Guide:


  • 10 days of total body workouts
  • Weekly email with workouts + challenges inside
  • PDF downloadable guide with workouts (doesn’t expire, no password access, yours forever)
  • Daily accountability on instagram
  • Daily instagram shoutouts and inspiration from your coach (ME)!
  • Photo breakdowns of the exercises
  • Protocol breakdowns of each workout
  • Step-by-step instructions on how to follow the program and plenty of motivation along the way!
  • Warm-up/cool down protocols
  • Support and accountability from the Kick-Ass Training Community (#KATCREW)
  • Access to Danielle via e-mail/DM throughout the challenge
  • Opportunity to win CASH PRIZE and other awesome prizes!
  • So much more kick-ass content (aka Danielle’s special touches) inside!

How will the 14 day challenge work?

On Sunday, April 14th I’ll send you your 14 Day #STRONGINSPRING Week 1 Daily Challenge Calendar + Guide. On Sunday, April 21st I’ll send you your Week 2 Daily Challenge Calendar + Guide.  The weekly calendar is filled with your daily workout schedule + daily goals.

They will all be PDFs so you can access the workouts right from your phone. You will be receiving 10 total workouts throughout the duration of the challenge with some optional bonus workouts from me.  When you sign up, you will receive a welcome email with a challenge checklist and overview packet/PDF.  Don’t forget to download it to your device and take a peek through!

Who is the 14 Day Challenge for?

#STRONGINSPRING is for those that are short on time, but still want an effective workout.  All the workouts range from 20-45 minutes.  They are fat burning, calorie torching sessions with a variety of weight circuits and HIIT.

#STRONGINSPRING is for those that want a variety of workouts.  Nobody wants to do the same workout for 2 weeks.  I hear you!  The workouts get more challenging with each week and you are never doing the same workouts twice.

#STRONGINSPRING is for those that like a clear layout with exercise clarifications and photos.  The program includes photo breakdowns and workout protocols so you can clearly see how to do each exercise AND how to do each workout.

#STRONGINSPRING is for those who want to be challenged in the comfort of their own home.  The workouts aren’t easy but they build on each other.  If you want a killer workout and are limited on equipment – this is perfect for you. And if you have access to equipment or a gym, it’s equally as challenging!

#STRONGINSPRING is for those who want a community of other kick-ass women doing the same program.  You’ll have a complete community on instagram with the hashtags #STRONGINSPRING + #KATcrew where you can check-in to gain inspiration and be held accountable. You’ll also have full access to me via e-mail/DM.

Who is 14 Day Challenge not for?

#STRONGINSPRING is not for you if you like spending hours at the gym trying to figure out complicated machines.  The equipment used is mostly bodyweight, dumbbells, and elevated surfaces (blocks, ledge, chair, table, stairs).

#STRONGINSPRING is not for you if you want to rely on streaming videos for your workout.  The challenge is distributed in PDF format with photo breakdowns.  There is no video demo component.  However, if you have questions on any exercises – you can always pop onto IG and ask for an exercise demo.  There will also be optional workout options on my streaming workout app FitOn but those are not a part of the main workouts.

#STRONGINSPRING is not for you if you want overnight results.  This program is a challenging and fun kick start.  It’s also only 14 days. For best results, I recommend heading straight into the Kick-Ass Training Guide 1.0 and 2.0 or STRONGER – 6 week programs.  The point of this is to get a taste of my training style before committing to a full program.  But of course, I hope you will!

#STRONGINSPRING is not for you if you like easy workouts.  These workouts aren’t easy at all, but you can take them at your own pace and modify as needed. I have kept the beginner in mind with some of the movement patterns but the workouts will still be challenging.

Have additional questions? Email me

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Where will the challenge take place?


This is an INSTAGRAM Challenge! So yes, you need to sign up for a free account. You will “check in” each day via Instagram, using a photo (can be a sweaty selfie, a quote, shot of the gym, screenshot of the workout, you and a friend completing the workout, inspirational meme, whatever). YOU WILL HASHTAG ALL POSTS using “#STRONGINSPRING” and also the workout/day you have completed. For example, your description might be “Just finished up Full Body Torch AMRAP this morning and I’m sweatin’ up a storm @daniellepascente #STRONGINFALL #KATCREW”

The best part about Instagram challenges is you aren’t alone!  You can go to that hashtag to gain motivation all the way through the challenge.  Tag @Daniellepascente and use the hashtag #STRONGINFALL & #KATcrew to connect with all the amazing girls in the Kick-Ass Training community!

If you don’t have an instagram and want to create a handle just for this, you can do for instance @Danielle_KATcrew or @KATcrew_Danielle.  I know it’s not always comfortable to be sharing fitness posts on your personal account.  Or making your personal account public instead of private.  I get it!  That’s why it’s super easy to just create another account you can solely use for fitness posts or this challenge specifically.  That way you won’t have any hesitations about sharing and you can keep your personal account separate.

Challenge prizes and rules.


Your daily check-ins on Instagram are your chance make new friends, share how you’re doing, show us what’s inspiring you, and get support.  There will also be chances to win incredible prizes just by joining and completing the workouts.

In order to be entered into the prize raffle at the end of the challenge, you must have posted 9 times in 14 days.  Please see challenge rules below.  You do NOT have to follow challenge rules if you don’t care about the prizes.  You can just hop in on the challenge in whatever capacity you want.  I’d love to have you kicking ass no matter what!  If instagram isn’t your thing, you can just purchase the challenge to do the workouts on your own 🙂

Challenge Rules:

*Must check in 9 times in 14 days on instagram using the #STRONGINSPRING hashtag (instagram stories don’t count as a post, but I still highly encourage those as bonus check ins).

*Bonus: E-mail or post a “before photo” on 4/15 or anytime before the challenge starts. You do not have to post this if you don’t want. Just email to danielle@daniellepascente.com.  I highly encourage taking a progress photo, because it’s super easy to do and great for accountability.  I will be emailing a sample of that so you can see how quick it can be done.

*Bonus: E-mail or post after photo at the conclusion of the 14 day challenge.

*Shoot photos in well lit area (full body, side body). Super easy! Dont overthink it and look at some examples of before/after photos at the bottom of this page if you need some assistance.

Challenge Prizes: 

*$500 CASH PRIZE!!! (Grand Prize Winner)


*$200 Carbon38 Gift Card 

*Carbon38 Swag Bag

*Primal Kitchen Gift Bag (valued at $200)

*1 year membership to FitOnApp (3 winners)

*Perfect Bar, IWON organics, Coola gift packages.

*FREE Kick-Ass Training Guide Programs

*And more mini swag bags & prizes…….

What are the workouts like?

The workouts are intense but doable if you are used to my IG workouts!  I am recommending you do them as is, but if you need to modify rounds or time based on your fitness level, you can. The goal is to do every workout in 20-45 minutes. I’ll provide the exact workouts via email in PDF format the Sunday prior to the start of each week for 2 weeks.  For example, on Sunday April 14th you will receive your week 1 workouts + daily challenges and a calendar!

If you have done any of my Kick-Ass Training Guides, challenges, or insta workouts – they will be similar.  However, most of the exercises are from the KATG STRONGER strength program so you might recognize some if you’ve done STRONGER before.

The workouts will look similar to what you see to the right >>>>>

All the workouts can be done at home with dumbbells (I recommend 1 heavier and 1 lighter set), or at a gym.  Remember, if you don’t have dumbbells – you can use water bottles, laundry detergent bottles, cans, etc.  GET CREATIVE!  For the #STRONGINSPRING challenge, an elevated surface will ALSO come in handy.  Things like a couch, chair, bench, stool (for exercises like bench dips or step ups).


In summary:


2 weeks of workouts $1,500

Prizes: $1,500

Access to Danielle 24/7 by email: PRICELESS (seriously if there is one bit of feedback I get on these challenges it’s that I actually read through your challenge posts and am very in tune to each of you!  I don’t have a hired team clicking through and double tapping photos.  I read my DM’s, I read check-in posts, and I check my e-mail often.  It’s a rarity to find this in fitness challenges so I’m sharing with you the direct feedback I’ve gotten from my girls who have completed challenges.  I genuinely care about you and your progress 🙂

Value: $3,000

Check out these Kick-Ass Transformations from the Strong In Fall Challenge

What the Kick-Ass Training Comunity is Saying


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Add your name and email to get the Kick-Ass Instagram Strategy Guide sent to your inbox immediately!

Thank you for Joining!