Walk & Water

My 3-Day Tracker

Two habits. Three days. Check off the work you actually did.

This free printable tracker covers the 3-Day Walk & Water Challenge: one box for your walk and one for your water, every day for three days. Print it, stick it on the fridge, and tick it off. Want a team and a live leaderboard too? The same round runs in the app. By Coach Josh.

Day 1

I did my walk
I hit my water goal

One thing I noticed:

Day 2

I did my walk
I hit my water goal

One thing I noticed:

Day 3

I did my walk
I hit my water goal

One thing I noticed:

Join the free challenge →

The 3-Day Walk & Water Challenge

How a round works

  1. 1. Join a team

    Two to four of you on one team: a friend’s, your own, or one you join in the app. Your team gets a name, a crest & a spot on the live leaderboard.

  2. 2. Walk + water, 3 days

    Tuesday, Wednesday & Thursday. A step goal & a water goal sized to where you are today. The board updates as you walk & closes Thursday at midnight, Arizona time.

  3. 3. Friday winners

    Friday morning the results go up. The winning team’s card glows gold, badges land beside names on the board, and a new round starts Tuesday.

Bigger isn’t better. Teams rank on their AVERAGE.

A team’s score is its average per woman, not its total. So two friends can beat a team of four, and every walker’s day counts the same. When one of you goes quiet, the others notice & send a nudge in team chat.

The Walk & Water team card: team name and crest, team level, the average steps per woman, and each teammate’s steps and glasses of water.
Your team card. The big number is the average per woman.
The Walk & Water leaderboard: your rank this week, steps, glasses of water, day streak, and the 3-day challenge rankings.
The live leaderboard. Solo, team & global ranks for this round.

About 7 in 10 women who finish a round come back & play the next one.

Walk & Water app data, 73 finishers, snapshot October 19, 2026.

Coach Josh

Who writes these guides

Coach Josh

Professional trainer since 2018 · ISSA & NCCPT certified · Creator of Get Your BMR & the Walk & Water Challenge (BodyByReason)

I’m Josh. I built Get Your BMR so you could see what your body burns at rest, & I built Walk & Water so you’d have somewhere to use it with people who notice when you show up.

I walk every round too: same board, same three days, on my own team. I don’t always win. Tap Chat with Coach in the app & it’s me who answers.

Get Your BMR is Coach Josh’s free calculator. The 3-Day Walk & Water Challenge is where you put the number to work, and it runs inside the APEX: Walk & Water app on iPhone and Android.