30 Day Challenge – Core & Upper Body Workout!

What you will need – a set of dumbbells

This is a 30 minute, 40/20 HIIT session

That means 40 seconds of high-intensity work, followed by 20 seconds rest. We are doing these in 4 minute sets. So each exercise is 40/20 x 4

You can download a HIIT timer from the App Store to keep the time for you, that’s what I do!

  • Basic sit-ups
  • Dumbbell (or kettlebell) swings
  • Dumbbell fast punches/jabs
  • Reverse crunch
  • Standing dumbbell tricep extension
  • Side plank hold (alternate L,R,L,R)
  • Once complete: two 45-second plank holds

Exercises you may not know:

Reverse crunch:

reverse-crunch.jpg

Standing dumbbell tricep extensions:

0511_tricep_curl.jpg

Side Plank Hold:

skimble-workout-trainer-exercise-right-side-plank-dips-2_iphone.jpg

30 Day Challenge – Leg Workout!

What you will need – a set of dumbbells

  • 20 hip-hinges to warmup
  • 50 squats (yes, 50!)
  • 20 reverse lunges with dumbbell shoulder press
  • 20 squats
  • 20 forward lunges with dumbbell shoulder press
  • 50 squat pulses (holding down at a squat, you are just pulsing up and back down slightly without coming all the way back up)
  • 30 glute bridges
  • 2 jump squats, 1 burpee (x5)
  • 10 per side, Single-leg hip thrust/glute bridge
  • 25 squats
  • 10 per side single-leg RDL
  • 20 reverse lunges
  • 20 forward lunges
  • 50 squats (yes, again! Feel the burn!)

Exercises you may not know:

Hip-hinge

Feet shoulder-width apart, soften your knees, and really focus on keeping your back straight as you bend forward, only moving your hips. This is a great warmup to help open up your hips and will help your lower back, hamstrings and glutes so you can better perform squats, lunges, and any lower body exercises!

6-hip-hinge.jpg

Glute Bridge:

glute-bridges.png

Single-leg hip thrust/glute bridge:

3-single-leg-hip-thrust.jpg

Single-Leg RDL:

11-single-leg-romanian-deadlift.jpg

30 Day Challenge – Full Body Workout!

What you will need – a chair/couch/box, a set of dumbbells

  • 20 jumping jacks
  • 10 bulgarian split squats (right leg up)
  • 10 bulgarian split squats (left leg up)
  • 20 jumping jacks
  • 10 V-Ups
  • 10 bulgarian hip-hinges (right leg up)
  • 10 bulgarian hip-hinges (left leg up)
  • 10 box pushups
  • 20 jumping jacks
  • 20 squats
  • 10 situps
  • 30 jumping jacks

Then repeat it all again! Once you’ve made it through twice (which I know can be pretty difficult) if you still feel like you can push yourself, DO NOT stop and settle – do another round!

Exercises you may not know:

Bulgarian split squat (this can be done on a chair or couch at home):

image[3].png

V-Ups:

V-Ups-exercise.jpg

Bulgarian Hip-Hinges:

In a bulgarian position, instead of lowering your back leg, you want to think of your hips as hinges and bend your back forward (keeping it straight, do not curve your spine)

14156400_1745780862328015_1436887497_n.jpg

Pyramids & “55” 

Round 1: Jumping Jack Pyramid
5 Jumping Jacks

5 V-Ups

10 Jumping Jacks

5 V-Ups

15 Jumping Jacks

5 V-Ups

20 Jumping Jacks

5 V-Ups

25 Jumping Jacks

5 V-Ups

30 Jumping Jacks

5 V-Ups

25 Jumping Jacks

5 V-Ups

20 Jumping Jacks

5 V-Ups

15 Jumping Jacks

5 V-Ups

10 Jumping Jacks

5 V-Ups

5 Jumping Jacks

5 V-Ups

(Total: 180 jumping jacks, 55 V-Ups)
Round 2: “The 55” Squat/Pushups
1 squat

10 pushups

2 squats

9 pushups

3 squats

8 pushups

4 squats

7 pushups

5 squats

6 pushups

6 squats

5 pushups

7 squats

4 pushups

8 squats

3 pushups

9 squats

2 pushups

10 squats

1 pushups

(Total: 55 squats, 55 pushups)
Round 3: Kettlebell Swing Pyramid

5 kettlebell swings

2 burpees

10 kettlebell swings

3 burpees

15 kettlebell swings

4 burpees

20 kettlebell swings

5 burpees

15 kettlebell swings

4 burpees

10 kettlebell swings

3 burpees

5 kettlebell swings

2 burpees

(Total: 80 kettlebell swings, 25 burpees)