30 Day Challenge: Day 17: Shape It Workout

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Hi Everyone!

Welcome to Day 17 of the 30 Day Workout Challenge! I repeated this workout twice today, and I changed the format the second time around. Continually challenging your body in new ways will help keep you ready for anything, and gives you great physical results. 

Round one was the full length 15 minute HIIT video below. For round two I repeated the same workout for repetitions, and substituted 60 seconds of Jump Rope for High Knees. I did 20 reps of each exercise. For Butt Tap (Sit to Stand), Angel Abs, Wide Stance Side Lunge, and Plank Lunge I did both sides before counting one rep. 

The Plank Lunge was particularly difficult for me on the second round. I was about to give up at 15 reps and move to the next exercise, but the Rocky Theme Song came on at exactly that moment and motivated me to keep going. I included the link to the youtube video of the song just incase anyone else needs a little bit of extra motivation. 🙂 

I was also able to get in a 3 mile run, and 1 mile walk this morning. I worked yesterday, so I was off today and I definitely made the most of it. 

I hope you enjoy the workout!

PS Don’t forget to check in for the challenge on FacebookInstagram or Twitter!

Equipment: Gymboss Interval Timer

15 Rounds 10/50 Second Intervals
10 Reps: Beginner
15 Reps: Intermediate
20 Reps: Advanced

1. High Knees/Jump Rope
2. Split Squat (right)
3. Split Squat (left)
4. Butt Tap (Sit to Stand)
5. Table Top Knee Touch
6. High Knees/Jump Rope
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Heel Tap Leg Lift
10. Angel Abs
11. High Knees/Jump Rope
12. Wide Stance Side Lunge
13. Plank Lunge (alternating)
14. Row Kick Back (right)
15. Row Kick Back (left)

Repeat 1-3X

*I repeated twice (once HIIT, once for reps) and paired this with 30 minutes of Cardio. 

4 thoughts on “30 Day Challenge: Day 17: Shape It Workout

  1. Sarah

    Melissa, you rock! I have been following your blog for a few weeks now. I work out of town and basically live in hotels (most with no fitness center!) and your workouts are perfect for me! Thanks 🙂

  2. Anonymous

    Mellisa, you are amazing! I am following you from the beginning, your personality shines and makes me work out hard. Thank you so much.

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