Phase 1 Live Hard: The Ultimate Workout Guide

Introduction to Phase 1

Completing the 75 Hard Challenge is a monumental achievement. You’ve proven your discipline, built mental toughness, and transformed your daily habits. But what comes next? That’s where Phase 1 Live Hard steps in, offering an even greater opportunity to push your limits and continue your journey of self-improvement.

Phase 1 isn’t just about maintaining the habits you developed during 75 Hard – it’s about leveling up. With added components like cold showers, visualization, and daily Power List tasks, this phase challenges you to refine your discipline while fostering personal growth and productivity.

In this guide, we’ll explore how to transition seamlessly from 75 Hard to Phase 1, why this step is essential for your long-term transformation, and how to tackle the new tasks with confidence. Plus, we’ll provide a sample workout plan to help you balance the physical demands of two daily workouts.

Are you ready to take your transformation to the next level? Let’s dive into everything you need to know about Phase 1.

1. What is Phase 1?

Phase 1 is the first addition to the Live Hard program, created by Andy Frisella, and follows the 75 Hard Challenge. It’s designed to deepen your discipline, strengthen your mental resilience, and further refine the habits you’ve built. While it maintains the structure of 75 Hard, Phase 1 introduces new tasks to elevate the challenge.

Phase 1 Rules

To complete Phase 1 successfully, you must follow these daily rules for 30 consecutive days:

1. Two 45-Minute Workouts: One workout must be outdoors, regardless of weather conditions.
2. Follow a Diet: Stick to a diet of your choice, with no cheat meals or alcohol allowed.
3. Drink One Gallon of Water: Hydration remains a cornerstone of the program.
4. Read 10 Pages of Non-Fiction: Focus on books that promote personal development and growth.
5. Take a Progress Photo: Document your physical transformation daily.
6. 5-Minute Cold Shower: Start each day with an icy shower to build mental toughness and resilience.
7. Complete 3 Critical Power List Tasks: Identify and accomplish three meaningful tasks that contribute to your personal or professional goals.
8. 10 Minutes of Visualization: Spend time visualizing your goals or future success to enhance focus and motivation.

How Phase 1 Differs from 75 Hard

While Phase 1 includes all the rules of 75 Hard, the new elements – cold showers, Power List tasks, and visualization – are designed to:

• Push you beyond your comfort zone.
• Encourage intentional daily action.
• Build a mindset of productivity and focus.

Why Phase 1 Matters

Phase 1 is more than a continuation of 75 Hard – it’s a stepping stone to a higher level of discipline and personal growth. It challenges you to stay consistent while juggling new, often uncomfortable, tasks. Completing Phase 1 isn’t just about ticking boxes; it’s about becoming someone who thrives under pressure and embraces challenges.

2. Why Move from 75 Hard to Phase 1?

Completing the 75 Hard Challenge is a transformative experience, but it’s not the end of the journey—it’s the beginning. Phase 1 of the Live Hard program allows you to sustain your momentum and take your transformation to the next level. Here’s why making the leap to Phase 1 is essential for long-term growth.

Maintain the Momentum

After 75 days of discipline, it can be tempting to ease off the gas. Phase 1 ensures you stay on track:

• Avoid Complacency: Build on the habits you’ve worked hard to create.
• Stay Consistent: Continuity reinforces discipline and keeps your progress moving forward.
• Prevent Regression: Without a structured program, it’s easy to slip back into old habits.

Strengthen Your Mental Toughness

The added elements in Phase 1 challenge your mind in new ways:

• Cold Showers: Build resilience and teach you to embrace discomfort.
• Visualization: Focus your mind on goals and create a clear path to success.
• Power List Tasks: Prioritize meaningful daily actions, reinforcing productivity and intentional living.

Enhance Productivity and Focus

By incorporating the Power List tasks and visualization, Phase 1 encourages you to:

• Clarify Your Goals: Define and take actionable steps toward them.
• Eliminate Distractions: Concentrate on what matters most.
• Achieve More: Small, consistent actions compound into significant results.

Deepen Your Discipline

Phase 1 is shorter than 75 Hard, but the additional tasks require more focus:

• Time Management: Balancing workouts, reading, and Power List tasks forces you to optimize your schedule.
• Expanded Comfort Zones: Cold showers and outdoor workouts challenge your mental and physical limits.
• Heightened Accountability: The daily requirements ensure you stay committed.

Prepare for Lifelong Growth

Phase 1 isn’t just about the next 30 days – it’s about preparing for the rest of your life:

• Develop Lifelong Habits: Build a lifestyle of discipline, growth, and intentionality.
• Set the Stage for Future Phases: Phase 1 lays the groundwork for the next stages of the Live Hard program.
• Become a Stronger You: Every completed task reinforces your self-belief and determination.

Transitioning from 75 Hard to Phase 1 is an opportunity to build on your success, challenge yourself in new ways, and continue evolving into the best version of yourself.

3. Preparing for Phase 1

Success in Phase 1 of the Live Hard program starts with thoughtful preparation. Unlike 75 Hard, Phase 1 introduces new challenges that require additional planning and a clear strategy. Here’s how to get ready.

Reflect on Your 75 Hard Experience

Use your accomplishments from 75 Hard as a foundation:

• Identify Strengths: What worked well for you during 75 Hard? Build on those habits.
• Acknowledge Weaknesses: What challenges did you face? Develop strategies to overcome them in Phase 1.
• Celebrate Growth: Recognize how far you’ve come, and use that momentum to fuel your next step.

Gather Your Tools

Having the right tools on hand will make completing Phase 1 smoother:

• Journal or Planner: Track your Power List tasks, progress, and reflections.
• Books: Select non-fiction titles that inspire personal growth and align with your goals.
• Workout Gear: Comfortable clothing and accessories for both indoor and outdoor workouts.
• Cold Shower Setup: Ensure you have a safe and accessible space for your daily cold shower routine.

Download our AI-powered free iOS fitness app for workout planning and tracking. It is the go-to workout tracker on the AppStore to plan, track, analyze your workout progress:

Plan Your Schedule

Balancing Phase 1 tasks requires intentional time management:

• Designate Time for Each Task: Block out specific times for workouts, reading, visualization, and cold showers.
• Prepare for Outdoor Workouts: Account for weather conditions and daylight hours.
• Set Reminders: Use alarms or apps to keep yourself on track throughout the day.

Choose Meaningful Power List Tasks

The Power List is a cornerstone of Phase 1, helping you focus on impactful daily actions:

• Align with Your Goals: Choose tasks that directly contribute to personal or professional growth (e.g., completing a work project, learning a new skill).
• Be Specific: Vague goals like “work out more” are less effective than “complete a 3-mile run.”
• Track Completion: Reflect on what you accomplished and what can be improved.

Prepare for Cold Showers

The 5-minute cold shower may be one of the most intimidating tasks, but preparation can help:

• Start Gradually: In the days leading up to Phase 1, introduce cold water for 30 seconds at the end of your showers.
• Focus on Breathing: Deep, steady breaths help your body adjust to the cold.
• Set a Timer: Ensure you hit the 5-minute mark daily.

Align Your Diet and Hydration Plan

Stick to a diet that supports your goals and is sustainable for 30 days:

• Plan Meals Ahead: Meal prep to avoid last-minute unhealthy choices.
• Hydration Strategy: Use a large water bottle to track your daily gallon intake.

Create a Positive Environment

Your environment plays a huge role in your success:

• Minimize Distractions: Clear your workspace and home of clutter or temptations.
• Find Support: Share your goals with a friend or join a community of Phase 1 participants for accountability.
• Build Momentum: Start small habits like visualization or meal prep before day one to ease into the routine.

By preparing thoroughly, you’ll set yourself up for a smoother transition into Phase 1. With a clear plan and the right tools, you’ll be ready to tackle the new challenges and continue your journey of growth.

4. Sample Phase 1 Workout Plan

Balancing two 45-minute workouts daily, including one outdoor session, is a key aspect of Phase 1. To prevent burnout and ensure well-rounded progress, it’s important to include strength training, cardio, flexibility, and recovery in your routine. Below is a sample weekly workout plan tailored for Phase 1.

Tips for Success

• Listen to Your Body: Adjust intensity based on your energy levels while completing the 45-minute requirement.
• Vary Outdoor Activities: Incorporate jogging, hiking, cycling, or even snow-based activities if the weather allows.
• Balance Intensity and Recovery: Alternate high-intensity and recovery-focused days to prevent overtraining.

This workout plan ensures variety, balance, and alignment with the Phase 1 requirements. It’s designed to challenge your body while keeping you consistent and motivated. For many more great workout ideas, check out our Blaze database:

5. Strategies for Success in Phase 1

Completing Phase 1 of the Live Hard program requires careful planning, unwavering commitment, and effective strategies to stay on track. Here’s how to maximize your success during these 30 transformative days.

Stay Organized with a Daily Routine

Juggling multiple tasks daily can be challenging, but a well-structured routine ensures everything gets done.

• Plan Ahead: Schedule your workouts, reading, visualization, and cold showers into your day.
• Use a Planner or App: Track your progress and set reminders for tasks.
• Batch Tasks When Possible: Combine visualization with quiet moments after a workout or meal.

Commit to the Cold Showers

The 5-minute cold shower can be daunting, but it’s one of the most rewarding tasks.

• Start Gradually: Begin with 30-second intervals of cold water at the end of your shower and build up.
• Focus on Breathing: Deep, steady breaths help your body adapt to the cold.
• Reframe the Challenge: Treat it as a mental toughness exercise, a symbol of your commitment to growth.

Choose Powerful Visualization Practices

Visualization is a mental exercise that enhances focus and goal achievement.

• Be Specific: Visualize detailed scenes of your goals, such as completing Phase 1 or succeeding in a career project.
• Incorporate Emotion: Imagine how you’ll feel when you achieve your goals.
• Set a Dedicated Time: Practice visualization in a quiet, distraction-free space.

Set Impactful Power List Tasks

The Power List is one of the most valuable tools in Phase 1 for driving productivity and growth.

• Prioritize Key Goals: Focus on tasks that directly contribute to your personal or professional development.
• Keep It Realistic: Choose tasks that are challenging but achievable within the day.
• Review and Reflect: Evaluate your progress at the end of each day to improve your task-setting.

Stay Flexible with Outdoor Workouts

Outdoor workouts are a cornerstone of Phase 1, but weather and scheduling can be unpredictable.

• Embrace Variety: Try walking, jogging, hiking, or bodyweight exercises outdoors.
• Dress Appropriately: Prepare for cold or rainy conditions with proper gear.
• Adapt When Necessary: Use covered spaces like garages or porches for outdoor workouts if needed.

Maintain Momentum with Accountability

Accountability helps you stay motivated and consistent:

• Join a Community: Share your progress with others doing Phase 1 for support and encouragement.
• Track Your Progress: Use a journal or app to document daily tasks and reflect on your growth.
• Share Your Journey: Post updates on social media to inspire others and stay accountable.

Focus on the Bigger Picture

Remember why you started and keep your goals in mind.

• Review Your “Why”: Revisit your reasons for starting Phase 1 when motivation dips.
• Celebrate Small Wins: Acknowledge daily successes to maintain momentum.
• Visualize the End: Picture how completing Phase 1 will feel and what it will mean for your long-term growth.

By applying these strategies, you’ll navigate the challenges of Phase 1 with confidence and determination. Each task you complete brings you closer to mastering this next phase of the Live Hard program.

6. What to Expect After Phase 1

Completing Phase 1 of the Live Hard program is a significant milestone. It reinforces the discipline and habits you developed during 75 Hard while introducing new challenges that further refine your mental and physical strength. Here’s what you can expect after successfully finishing Phase 1.

Heightened Mental Resilience

Phase 1 challenges you to push past comfort zones and embrace discomfort, particularly with tasks like cold showers and visualization.

• Increased Tolerance for Discomfort: The cold showers build a level of mental toughness that carries into other areas of life.
• Enhanced Focus: The daily visualization practice sharpens your ability to set goals and take deliberate action toward achieving them.
• Improved Productivity: Completing daily Power List tasks instills a habit of intentionality and efficient time management.

Sustained Physical Fitness

The physical demands of two daily workouts ensure you maintain or even enhance the progress made during 75 Hard.

• Improved Strength and Stamina: Regular strength training, cardio, and outdoor activities keep your fitness levels high.
• Enhanced Recovery Habits: The structure of Phase 1 encourages a balance of intensity and recovery, promoting sustainable fitness.
• Consistent Discipline: Sticking to your workouts and diet reinforces healthy, long-term habits.

A Sense of Accomplishment

Completing Phase 1 is no small feat, and it’s a reminder of what you’re capable of achieving with discipline and effort.

• Pride in Completion: Successfully meeting every requirement for 30 days boosts your self-confidence and self-esteem.
• Momentum for the Next Phase: With Phase 1 under your belt, you’ll feel ready to tackle the remaining stages of the Live Hard program.

Stronger Long-Term Habits

The tasks in Phase 1 are designed to create habits that stick beyond the program.

• Visualization Practice: This daily habit helps you stay focused on goals even after the challenge ends.
• Power List Task Mastery: Completing meaningful daily tasks becomes second nature, enhancing productivity in all areas of life.
• Cold Shower Routine: Over time, you may find yourself continuing this practice for its mental and physical benefits.

Preparation for the Next Challenge

Phase 1 sets the stage for the next stages of the Live Hard program, including Phase 2 and Phase 3.

• Confidence for Future Phases: The skills and habits you’ve developed make subsequent phases more approachable.
• Continued Growth: Each phase introduces new challenges that build on what you’ve accomplished so far.
• Lifelong Discipline: The cumulative impact of completing Phase 1 extends far beyond the program, influencing how you approach challenges in life.

Conclusion

Transitioning from the 75 Hard Challenge to Phase 1 is a bold step toward continued growth and transformation. This next phase in the Live Hard program not only reinforces the discipline and habits you’ve built but also challenges you to expand your limits with new tasks like cold showers, visualization, and Power List goals.

By committing to Phase 1, you’re not just maintaining momentum – you’re elevating your mental toughness, physical fitness, and productivity. Every daily task completed brings you closer to mastering discipline and achieving long-term success, both in fitness and life.

The journey through Phase 1 isn’t easy, but the rewards are worth the effort. From improved focus to sustained fitness and heightened resilience, this program offers tools that will serve you far beyond the 30 days. Now it’s your turn to embrace the challenge and keep climbing toward your ultimate potential.