6-Month Home Workout Challenge: Week 20 #BFBodyFit

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Welcome to a new workout week! I have a great list of workouts on the agenda this week. We are starting off the week by working out with Jesse. Get ready to crack-up during your workout, because he is sure to have you laughing at least once during the routine. His energy is contagious, and he is sure to keep you motivated during your workout.

You will find 6 workouts below, and we have one rest day on the schedule.

We have some really great workout routines on our planner, so get ready for some sweaty fun.

Day 1: Total Body HIIT

Set Your Timer for 15 Rounds of 30/50. 
*30 Seconds of Cardio Before Each Exercise.
Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Burpees
Repeat 1-3X

Day 2: HIIT Core

: 16 Rounds 10/50 Intervals
1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Day 3: Dumbell Sculpt

Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1.  Plank Row
2. Squat and Press
3. Tricep Extension
4. Lunge Row (right)
5. Lunge Row (left)
6. Dumbbell Swing (right)
7. Dumbbell Swing (left)
8. Split Squat (right)
9. Split Squat (left)
10. Romanian Deadlift
11. Dumbbell Heel Press & Curl
12. Wood Chopper (right)
13. Wood Chopper (left)
14. Warrior III Curl (right)
15. Warrior III Curl (left)
Repeat1-3X

Day 4: Lower Body Shaper

This workout can be repeated up to 3X. I paired it with a 3 mile easy paced run, and 10 minutes of gentle walking. 
1. Side Step Up (right)
2. Side Step Up (left)
3. Single Leg Squat (right)
4. Single Leg Squat (left)
5. Overhead Reach Squat
6. Twisted Sumo
7. Pendulum Squat
8. Warrior Lunge (right)
9. Warrior Lunge (left)
10. Sit to Stand Switch

Day 5: Core and More Cardio HIIT

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Day 6: 35-Minute Yoga Sculpt

(Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today.

You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

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