Day 30 Transformation

Day 30: Workout 30, Tue, Nov 30th (21) Time: 24 Minutes Equipment: Interval timer, k-bell slam ball Complete each exercise for 40 work 20 rest x 4 rounds straight through by setting your interval timer for 24 rounds of 40/20. During each 20 second rest period complete burpees. The goal of the challenge is to hit 100 burpees before the challenge is over. - 1. Hand Release Press-ups/press ups 2. 5 Star Jumps then 5 jumping jacks repeat 3. DB Chest Press heavy or Wide press Ups 4. 20 Sprint Mountain Climbers 10 Squat Thrusts repeat 5. DB Alternate Curl Press or kneeling Slams 6. Switch Stance 180 turn jump squats And a bit of fun for the optional finisher Optional Finisher : Play the song Memories by David Guetta https://www.youtube.com/watch?v=BQquk_dgMjs. - During the song complete squats or reverse power jacks 1. Each time you hear memories complete 6 push-ups 2. Each time you hear hey hey or yeah yeah complete 1 burpee 3. Each time you hear 'it's getting late but I don't mind' complete 2 squat jumps. - Note: Hey hey and yeah yeah repeat very close together. - • Memories repeat 4x • Hey hey repeats 12x • Yeah yeah repeats 12x • It's getting late but I don't mind repeats 8x

source https://www.youtube.com/watch?v=U2t4G2bKiW8

day 29 transformation

Day 29: Workout 29, Mon, Nov 29th Subtraction Tabata Time: 20 Minutes Equipment: Interval timer, k-bell - Set your interval timer for 40 rounds of 20/10. R1: Complete each exercise for 4-rounds then remove 1 exercise. R2: Complete the 3 remaining exercises for 4-rounds each then remove 1 exercise. R3: Complete the 2 remaining exercises for 4-rounds each then delete 1 exercise. R4: Complete the 1 remaining exercises for 4-rounds. Work the first part of the exercise for the 20s and the second for the 10 non-stop, apart from the fourth round of each exercise where you rest and prepare for the next exercise on the list. 1. 4 x20s Reverse Power Jack . 3x 10s Squat to press 2. Weighted Crunch.1 get up to jump squat 3. Star Jumps.Fast air punches High Jab Cross 4. Squat Thrusts/high plank Optional Finisher 1: Hold the low squat position then play the sit-up beep test. On each beep stand up and back down. The maximum score is 100. Let me know how you get on. Optional Finisher 2: Complete the sit up beep test. The maximum score is 100. If you want a harder challenge use a weight.

source https://www.youtube.com/watch?v=PjALNI9oTs0

Day 26 transformation 21

Time: 23-27 Minutes not including optional finisher. Warm up required Equipment: K-bell/Slamball /DB Complete each exercise for 1-minute work 10 seconds rest for as many rounds as it takes you to complete 100 reps of each exercise. Set your interval timer for 35 rounds of 60/10 so you don't run out of time. Note: In round 1 write your reps next to each exercise and build on them in the following rounds. Each time you hit 100 reps of an exercise( 80 for beginner), cross it off and keep going until eventually you've crossed them all off. At the end note your time and let us all know what you did !? - 1. Press-up 2. Sit Up/Crunches 3. Wide stance Slams, KB Floor to Sky 4. Double Hop Over, jump over KB Feet together 5. Burpees normal, belly to floor or press up style Optional Finisher: Do some mountain climbers as fast as you can! Each knee into the body counts as 1 rep. Level 1 is 1000 reps. Level 2 is 1494 Reps. Level 3 is 1500 Reps. And keep your body straight.

source https://www.youtube.com/watch?v=vbzdhl_Nuwg

Day 26 Transformation Upper Body

24 min workout with a 5 min press up burpee finisher

source https://www.youtube.com/watch?v=yGU-GCEjEnI

Day 23 Transformation Core

Time: 20 Minutes Set your interval timer for 20 rounds of 40 work, 20 rest. Complete each exercise for 4 rounds straight through. During each 20 second rest period, hold the plank. - 1. Star V Sits lying Star position to V Sit 2. Ankle Taps 3. Star alternating Single leg V Sits Option with weight 4. Get-Ups to Squat Jump 5. 8 M-Climber to Burpees 4 each leg with option press up. no knees - Optional Finisher: Assume the push-up position arms fully stretched knees off the floor. Play the sit-up beep test. On each beep, scissor the legs wide and back in once plank Jack. The maximum score is 100. If you put your knees down do 5 burpees and re-join the test.

source https://www.youtube.com/watch?v=ajY8CrmaLuc

Day 22 legs Transformation

Day 22: Workout 22, Mon, Nov 22nd (21) Time: 20 Minutes Equipment: K-bell, dumbbells Complete the following workout straight through by setting your interval timer for 16 rounds of 60 work, 30 rest. During each 30 second rest do 30 high knees and 5 jumping jacks - • Complete exercise 1 for 60 work 30 rest x 4 rounds. • Complete exercise 2 for 60 work 30 rest x 4 rounds. • Complete exercise 3 for 60 work 30 rest x 4 rounds. • Complete exercise 4 for 60 work 30 rest x 4 rounds. 1. Weighted Squats 2. Weighted Alternate Lunge 3. Dead Lift (2x k-bells or dumbbells)Father Squats for slam Ball 4. Weighted reverse power jacks - Optional Finisher: Complete jumping heel taps ( 10 secs) and sprinting toe taps (10 secs) alternating 10 seconds on 5 seconds rest(30 in total). Completing 15 rounds in total of each exercise.

source https://www.youtube.com/watch?v=b3uGw2A1laU

Day 19 Transformation

source https://www.youtube.com/watch?v=pAzKjkLcvW0

Day 18 Cardio:legs

Cardio and legs blast. Write your score down and try and beat it every round. Garb a pen and paper

source https://www.youtube.com/watch?v=VOPoKUnQhqM

Day 17 Transformation Upper Body

Strength Upper Body circuit. This is day 17 into the programme so its going to get tougher. Keep with it

source https://www.youtube.com/watch?v=rA5MWIPAtQY

Transformation Day 16 abs

Day 16 Core accumulator with get up finisher

source https://www.youtube.com/watch?v=k2dMueXpKIc

Day 15 transformation

24 min strength leg blast with optional 6 min finisher

source https://www.youtube.com/watch?v=UKE7szxHM40

Deep Stretch 35 30 mins

Deep stretch hip mobility

source https://www.youtube.com/watch?v=9yhCERME7rM

TRansformation Day 11

23 min cardio blast with burpee challenge finisher

source https://www.youtube.com/watch?v=pWupaOuzvl8

Day 10 Transformation Challenge

20 min upper body blast with boxing included. Burpee press or press up finisher

source https://www.youtube.com/watch?v=u2eYtxhsz5Q

Day 9 Transformation Core

A quick 20 min core blast with an outstanding finisher

source https://www.youtube.com/watch?v=2ow34kOBXnY

Day 8 Transformation Challenge

Day 8 20 min HIIT with 4 min finisher .... Killer

source https://www.youtube.com/watch?v=NGZzt6isxbM

Strength Mobility Workout 4

25min all over body workout followed by 35 min deep stretch

source https://www.youtube.com/watch?v=krcuf2rn21A