Bodyrock/Daily HIIT January 2014 - 30 Day Challenge
The DailyHIIT started a new challenge at the beginning of January and I'm excited to give it a try. It's back to the old format so I plan on adding rounds to make them longer. Click on the day number to view the link on their website.
Day #1
10 seconds rest & 50 seconds work as below for 12 rounds. You will Complete the following 4 exercises 3 times through. (plank for the 10 second rests). I added skipping every second exercise to make it longer and for some extra cardio. I did 5 rounds for a 30 minute workout.
Workout Breakdown:
1. Push Up & Spider Touch – (L&R Alternate) - 8, 8, 8, 8, 8
2. Forward & backward Lunge & Jump - Left Leg – using the Sandbag - 7, 8, 9, 10, 8
*skipping
3. Forward & backward Lunge & Jump – Right Leg – using the Sandbag - 8, 7, 7, 8, 9
4. C Sit Rope Pull Abs - 32, 30, 34, 38, 29
*skipping
----------------------------------------------------
Day #2
10 seconds rest & 30 seconds work. You will Complete the following 7 exercises twice through. *I did 5 rounds for a 30 minute workout.
Workout Breakdown:
*Rest: Plank*
1) Elbow Ups - 11, 10, 11, 13, 10
*Rest: Plank*
2) Double High Knees -
*Rest: Plank*
3) Burpee + 2 Push-ups + 2 Knee-ups – using the Dip Station or Equalizer - 4, 4.5, 4, 3, 3.5
*Rest: Plank*
4) Double High Knees -
*Rest: Plank*
5) Superman Swings - 9, 12, 11, 11, 12
*Plank*
6) Double High Knees -
Workout Breakdown:
1) Front/Back Lunge – Using the Sandbag
2) Front/Back Lunge – Using the Sandbag
3) Plank & Knee In - Using the Dip Station
4) Dip Station Crunch – Using the Dip Station
5) Jumps
6) Reverse Plank
Workout Breakdown:
1) Plie Squat & Lift & Press – Using the Sandbag
2) Skipping
3) Walking Push-Up’s
4) Skipping
5) Single Leg Deadlift - Using the Sandbag
6) Single Leg Deadlift - Using the Sandbag
Workout Breakdown:
*Mountain Climbers*
1) 180 Ninja Jump Tucks
*Mountain Climbers*
2) Bent Body Pushups
*Mountain Climbers*
3) Lateral Touch Towns
*Mountain Climbers*
4) Plank Kick-Out
Workout Breakdown:
1) Lateral Lunge & Cross – Using the Sandbag
2) Lateral Lunge & Cross – Using the Sandbag
3) In & Out Plank Jumps – High To Low
4) Pop Squat
5) Pull- Ups – Using the Dip Station or Equalizer
6) Floor Wide Leg Frog jumps
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown:
#squat
1) Roll Back Burpee with Jump Tuck
#squat
2) Side Lunge & Low Squat Jump – Using the Sandbag
#squat
3) Walking Dragon
#squat
4) Crunch Reach
Workout Breakdown:
1) Front Squat & Tricep Overhead – Using the Sandbag
2) Shoulder Tap Plank
3) Deadlift & Row – Using the Sandbag
4) Skipping
5) Side Plank Lifts – Left Side
6) Side Plank Lifts – Right Side
Workout Breakdown:
#high knees
1) Krav Burpees - Using the Sandbag
#high knees
2) Jump Squat Kick Out – Using the Sandbag
#high knees
3) 3D Push-Ups
#high knees
4) 2x V Ups
Workout Breakdown:
#Plank
1) Side to Side Hops – Using the Sandbag
#Plank
2) 2 x Rows & 2 x push-ups - Using the Sandbag
#Plank
3) In & Out Jump Squats - Using the Sandbag
#Plank
4) 3 x Plank Jacks & Feet Clap
#Plank
5) 1 Arms Mountain Climbers
#plank
6) 1 Arms Mountain Climbers
Workout Breakdown:
1) Over The Shoulder - using the Sandbag
2) Twist – using the Sandbag
3) Burpree
4) Plank Hold & Pull Through – using the Sandbag
5) Front Hold Lunge Left Leg - using the Sandbag
6) Front Hold Lunge Right Leg - using the Sandbag
Workout Breakdown:
*Plank*
1) Surfers
*Plank*
2) Pull Ups – Using The Equalizer or Dip Station
*Plank*
3) One Arm 1/2 Bupree
*plank*
4) Leg Drop & Hip Lift & Toe Touch
Day #1
10 seconds rest & 50 seconds work as below for 12 rounds. You will Complete the following 4 exercises 3 times through. (plank for the 10 second rests). I added skipping every second exercise to make it longer and for some extra cardio. I did 5 rounds for a 30 minute workout.
Workout Breakdown:
1. Push Up & Spider Touch – (L&R Alternate) - 8, 8, 8, 8, 8
2. Forward & backward Lunge & Jump - Left Leg – using the Sandbag - 7, 8, 9, 10, 8
*skipping
3. Forward & backward Lunge & Jump – Right Leg – using the Sandbag - 8, 7, 7, 8, 9
4. C Sit Rope Pull Abs - 32, 30, 34, 38, 29
*skipping
----------------------------------------------------
Day #2
10 seconds rest & 30 seconds work. You will Complete the following 7 exercises twice through. *I did 5 rounds for a 30 minute workout.
Workout Breakdown:
1) Squat + Sandbag Press - using the Sandbag - 11, 10, 10, 9, 9
2) Burpee + Row - using the Sandbag - 8, 6, 7, 8, 7
3) Side Plank Leg Lift & Through L - 6, 6, 5, 7, 7
4) Side Plank Leg Lift & Through R - 6, 7, 7, 6, 8
5) Skipping -
6) Single Leg Thrusts R - 8, 8, 9, 7, 8
7) Single Leg Thrusts L - 11, 11, 11, 12, 11
8) Sandbag Swings using the Sandbag - 14, 13, 13, 12, 12
9) Plank Walk Out - 6, 6, 6, 5, 6
1) Squat + Sandbag Press - using the Sandbag - 11, 10, 10, 9, 9
2) Burpee + Row - using the Sandbag - 8, 6, 7, 8, 7
3) Side Plank Leg Lift & Through L - 6, 6, 5, 7, 7
4) Side Plank Leg Lift & Through R - 6, 7, 7, 6, 8
5) Skipping -
6) Single Leg Thrusts R - 8, 8, 9, 7, 8
7) Single Leg Thrusts L - 11, 11, 11, 12, 11
8) Sandbag Swings using the Sandbag - 14, 13, 13, 12, 12
9) Plank Walk Out - 6, 6, 6, 5, 6
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following 6 exercises twice through. *I did 5 rounds for a 30 minute workout and did not do the planking for the 10 second rest.Workout Breakdown:
*Rest: Plank*
1) Elbow Ups - 11, 10, 11, 13, 10
*Rest: Plank*
2) Double High Knees -
*Rest: Plank*
3) Burpee + 2 Push-ups + 2 Knee-ups – using the Dip Station or Equalizer - 4, 4.5, 4, 3, 3.5
*Rest: Plank*
4) Double High Knees -
*Rest: Plank*
5) Superman Swings - 9, 12, 11, 11, 12
*Plank*
6) Double High Knees -
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
1) Front/Back Lunge – Using the Sandbag
2) Front/Back Lunge – Using the Sandbag
3) Plank & Knee In - Using the Dip Station
4) Dip Station Crunch – Using the Dip Station
5) Jumps
6) Reverse Plank
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown:
1) Power Push Ups
2) 180 Long leap
3) Plank Leg Lift & Kick Out
4) 10 Switch Mountain Climbers & 10 Bike Abs
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.1) Power Push Ups
2) 180 Long leap
3) Plank Leg Lift & Kick Out
4) 10 Switch Mountain Climbers & 10 Bike Abs
----------------------------------------------------
Workout Breakdown:
1) Plie Squat & Lift & Press – Using the Sandbag
2) Skipping
3) Walking Push-Up’s
4) Skipping
5) Single Leg Deadlift - Using the Sandbag
6) Single Leg Deadlift - Using the Sandbag
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
*Mountain Climbers*
1) 180 Ninja Jump Tucks
*Mountain Climbers*
2) Bent Body Pushups
*Mountain Climbers*
3) Lateral Touch Towns
*Mountain Climbers*
4) Plank Kick-Out
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
1) Lateral Lunge & Cross – Using the Sandbag
2) Lateral Lunge & Cross – Using the Sandbag
3) In & Out Plank Jumps – High To Low
4) Pop Squat
5) Pull- Ups – Using the Dip Station or Equalizer
6) Floor Wide Leg Frog jumps
----------------------------------------------------
Workout Breakdown:
#squat
1) Roll Back Burpee with Jump Tuck
#squat
2) Side Lunge & Low Squat Jump – Using the Sandbag
#squat
3) Walking Dragon
#squat
4) Crunch Reach
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
1) Front Squat & Tricep Overhead – Using the Sandbag
2) Shoulder Tap Plank
3) Deadlift & Row – Using the Sandbag
4) Skipping
5) Side Plank Lifts – Left Side
6) Side Plank Lifts – Right Side
----------------------------------------------------
HIIT dance or yoga, or both!
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
#high knees
1) Krav Burpees - Using the Sandbag
#high knees
2) Jump Squat Kick Out – Using the Sandbag
#high knees
3) 3D Push-Ups
#high knees
4) 2x V Ups
----------------------------------------------------
Day #16
rest day
----------------------------------------------------
Day #17
10 seconds rest & 50 seconds work. You will Complete the following exercises 2 x through.
Day #16
rest day
----------------------------------------------------
Day #17
10 seconds rest & 50 seconds work. You will Complete the following exercises 2 x through.
Workout Breakdown:
#Plank
1) Side to Side Hops – Using the Sandbag
#Plank
2) 2 x Rows & 2 x push-ups - Using the Sandbag
#Plank
3) In & Out Jump Squats - Using the Sandbag
#Plank
4) 3 x Plank Jacks & Feet Clap
#Plank
5) 1 Arms Mountain Climbers
#plank
6) 1 Arms Mountain Climbers
----------------------------------------------------
Day #18
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown:
1) 1 Leg Elevated Lunge – Left Leg – using the Equalizer or DipStation
2) Core Knee In - using the Equalizer or Dip Station
3) 1 Leg Elevated Lunge – Right Leg – using the Equalizer or Dip Station
4) Tricep Dips – using the Equalizer or Dip Station
5) Mountain climbers - using the Equalizer or Dip Station
6) Hip Thrusts - using the Equalizer or Dip Station
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown:
1) 1 Leg Elevated Lunge – Left Leg – using the Equalizer or DipStation
2) Core Knee In - using the Equalizer or Dip Station
3) 1 Leg Elevated Lunge – Right Leg – using the Equalizer or Dip Station
4) Tricep Dips – using the Equalizer or Dip Station
5) Mountain climbers - using the Equalizer or Dip Station
6) Hip Thrusts - using the Equalizer or Dip Station
----------------------------------------------------
Day #19
rest day
----------------------------------------------------
Day #20
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown:
*Double High Knees*
1) Push Up Squat
*Double High Knees*
2) Knee Up Leg Over Lunge - using the Equalizer or Dip Station
*Double High Knees*
3) Push Back Push Ups
*Double High Knees*
4) Ab Swimmers
rest day
----------------------------------------------------
Day #20
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
*Double High Knees*
1) Push Up Squat
*Double High Knees*
2) Knee Up Leg Over Lunge - using the Equalizer or Dip Station
*Double High Knees*
3) Push Back Push Ups
*Double High Knees*
4) Ab Swimmers
----------------------------------------------------
HIIT dance or yoga, or both!
----------------------------------------------------
10 seconds rest & 30 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
1) Over The Shoulder - using the Sandbag
2) Twist – using the Sandbag
3) Burpree
4) Plank Hold & Pull Through – using the Sandbag
5) Front Hold Lunge Left Leg - using the Sandbag
6) Front Hold Lunge Right Leg - using the Sandbag
----------------------------------------------------
rest day
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.Workout Breakdown:
*Plank*
1) Surfers
*Plank*
2) Pull Ups – Using The Equalizer or Dip Station
*Plank*
3) One Arm 1/2 Bupree
*plank*
4) Leg Drop & Hip Lift & Toe Touch
----------------------------------------------------
----------------------------------------------------
rest day\
----------------------------------------------------
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown: .
*Side to Side Hops*
1) Pendulum
*Side to Side Hops*
2) Power Blumpkin Walk (Crap Walk & Toe Touch)
*Side to Side Hops*
3) Low Step Backs - Using the Sandbag, or TBar Weights
*Side to Side Hops*
4) Wall Touches
*Side to Side Hops*
1) Pendulum
*Side to Side Hops*
2) Power Blumpkin Walk (Crap Walk & Toe Touch)
*Side to Side Hops*
3) Low Step Backs - Using the Sandbag, or TBar Weights
*Side to Side Hops*
4) Wall Touches
----------------------------------------------------
Day #28
yoga
----------------------------------------------------
Day #29
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown: .
*Mountain Climbers*
1) Spiderman Kick Through
*Mountain Climbers*
2) Frogs
*Mountain Climbers*
3) Superman Push Ups
*Mountain Climbers*
4) Rope Pulls
----------------------------------------------------
Day #30
----------------------------------------------------
Day #29
10 seconds rest & 50 seconds work. You will Complete the following exercises 3 x through.
Workout Breakdown: .
*Mountain Climbers*
1) Spiderman Kick Through
*Mountain Climbers*
2) Frogs
*Mountain Climbers*
3) Superman Push Ups
*Mountain Climbers*
4) Rope Pulls
----------------------------------------------------
Day #30
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