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Hi Everyone!
Welcome to Day 1 of the New 30 Day Challenge! I loved the last 30 Day Challenge so much that I had to do another one.
Workout Number 1 is a full body workout that incorporates plenty of cardio. One round takes 20 minutes. The exercises in this routine combine body shaping movements, with fat burning cardio.
Remember to always work to your own level. If you can’t complete the entire 50 second interval (yet!) you can work your way up to it. Do as much as you can, rest, and then keep going. If the workout is challenging you it is working. Learning how far you can push yourself, and how to listen to your body is an important part of working out. With practice you will grow stronger and more fit. You may even be surprised by how quickly it happens! The more you put into the workout, the more you will get out of it. I will also be posting nutrition tips throughout the month. You can find the first tip here: 5 Rules to Improve Your Nutrition and Diet. Nutrition is a key step to achieving your personal best in health and fitness. If you want to track your results I recommend taking photos and/or measurements. I am always thrilled to see the changes people are able to achieve.
Don’t forget to Check In after you complete the workout. The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter.
Have fun!
Melissa
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50. (One Round takes 20 Minutes)
Equipment (optional): Jump Rope
*Cardio
1. In/Out Squat
*Cardio
2. Plank
*Cardio
3. Lateral Bridge (right)
*Cardio
4. Lateral Bridge (left)
*Cardio
5. Plank Crunch Twist
*Cardio
6. Burpee
*Cardio
7. Chair Pose
*Cardio
8. Elbow Tap Side Plank (right)
*Cardio
9. Elbow Tap Side Plank (left)
*Cardio
10. Sprinter Situp
*Cardio
11. Mountain Climber
*Cardio
12. Prone Heel Squeeze
*Cardio
13. Lunge Reach (right)
*Cardio
14. Lunge Reach (left)
*Cardio
15. Side Lunge Punch
*Repeat 1-3X*
amazing!!! Thank you melissa 🙂
Woah! Doing this one towmorrow! 😀
I’ve just discovered you… This looks like a great early morning routine before work.
Wonderful! I am 6 months pregnant so I made a few adjustments but it felt great. Thanks so much for the motivation! I hope to do a bikini competition a year after my baby is born but I have a long way to go. I feel like it’s possible now that I found your blog… 🙂
Already did boot camp this morning but I tackle this tonight.
Just found your site yesterday and looking forward to the challenge and motivation. Hope I can figure out the exercises. For some reason I can’t see the tutorial!
Workout complete! Liked this one better than the other 😉 (only because i could do more of the exercises)
Oh yeah. Loved it. Thank you Melissa. I love the lateral bridge (inner thigh AND butt work) . Fun workout.
gonna try this when I get back into town next week. look forward to it
I am so excited I’ve discovered you! Today is the day!
Just starting the challenge today. Wish me luck! (What are your shoes? I want some!)
Enjoyed it so much, I did it twice! 🙂
It’s Crossfit Nano 2.0, now 3.0 is out and reviews seem amazing. https://www.benderfitness.com/2013/06/fit-foot-fashions-shoes-for-cross.html 😉
Hi,
I have just started today doing this challenge, I has been awesome!!!
I will try to do it your challenge 5/7 week.
Today is day 1.
See you day 30!
I finished the first 30 Day Challenge yesterday and started this today.
Love it!
Thanks for the inspiration, motivation, and the actual ‘what to do’ to keep me moving!
Melisa. Thank you so much ��
Sorry if this is daft, but what’s 30/50 sec intervals? Is it 30 x 50 second intervals, or 30-50 second intervals…? Thx.
No problem! It’s 15 Rounds of 30 second Cardio Intervals, and 50 Second Maximum repetitions for each exercise. The total workout time is 20 Minutes.
Melissa. These workouts are perfect!! I’m confined to small area to work out and no gym options!! I am so glad I found you and your website!! Now I just have to work on some consistency!!
So excited to start .monday. Just got to figure out my gymboss
best ever, challenge for me
starting day 1 and can’t wait to get my body even more ready for spring break!!! fitness has no age- I am 16 and do HIIT, strength training, cardio, etc. don’t know what I would do if I didn’t workout. thank you for all of the amazing workouts!!
Do you usually two rounds of your workout a day?
Whenever times allows I do. 🙂