Alright, I have completed the Melissa Bender 30 day challenge as of last week. It was a great challenge and I love the definition I got in my abs from it. Definitely learning I need to incorporate more ab workouts into my schedule.
I am starting the 30 day challenge that Bodyrock/DailyHIIT it just finishing today. You can find the links and workout breakdowns here. I will be combining this with the T25 schedule or will be adding extra rounds on to make them longer. I didn't think I could handle 30 minutes of HIIT before but after the Melissa Bender challenge I look forward to it >:)
In addition to the BR challenge I am going to do a squat challenge; I need to work on my legs and butt. There was one circulating last year but I like this one because it incorporates 5 different squats:
I am starting the 30 day challenge that Bodyrock/DailyHIIT it just finishing today. You can find the links and workout breakdowns here. I will be combining this with the T25 schedule or will be adding extra rounds on to make them longer. I didn't think I could handle 30 minutes of HIIT before but after the Melissa Bender challenge I look forward to it >:)
In addition to the BR challenge I am going to do a squat challenge; I need to work on my legs and butt. There was one circulating last year but I like this one because it incorporates 5 different squats:
- narrow squat
- narrow squat with kick back
- basic squat
- basic squat with side leg lift
- sumo squat
DAY OF MONTH | EXERCISE | NUMBER OF SQUATS |
---|---|---|
Day 1 | 6 reps of each | 30 |
Day 2 | 10 reps of each | 50 |
Day 3 | 6 reps of each, repeat 2x | 60 |
Day 4 | Rest | 0 |
Day 5 | 5 reps of each, repeat 3x | 75 |
Day 6 | 10 reps of each | 50 |
Day 7 | 8 reps of each, repeat 2x | 80 |
Day 8 | Rest | 0 |
Day 9 | 9 reps of each, repeat 2x | 90 |
Day 10 | 6 reps of each, repeat 2x | 60 |
Day 11 | 5 reps of each, repeat 4x | 100 |
Day 12 | Rest | 0 |
Day 13 | 7 reps of each, repeat 3x | 105 |
Day 14 | 6 reps of each, repeat 2x | 60 |
Day 15 | 5 reps of each, repeat 5x | 125 |
Day 16 | Rest | 0 |
Day 17 | 9 reps of each, repeat 3x | 135 |
Day 18 | 5 reps of each, repeat 3x | 75 |
Day 19 | 7 reps of each, repeat 4x | 140 |
Day 20 | Rest | 0 |
Day 21 | 10 reps of each, repeat 3x | 150 |
Day 22 | 8 reps of each, repeat 2x | 80 |
Day 23 | 8 reps of each, repeat 4x | 160 |
Day 24 | Rest | 0 |
Day 25 | 7 reps of each, repeat 5x | 175 |
Day 26 | 6 reps of each, repeat 3x | 90 |
Day 27 | 9 reps of each, repeat 4x | 180 |
Day 28 | Rest | 0 |
Day 29 | 12 reps of each, repeat 3x | 180 |
Day 30 | 10 reps of each, repeat 4x | 200 |
**squat challenge chart from http://www.fitsugar.com/30-Day-Squat-Challenge-30806625
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