FREE 30 Day Challenge 2

FREE 30 DAY CHALLENGE 2 - Daily Workouts 

DAY 1: Do Bands and Get More Booty in Your Pants
(1 min work, 10 sec rest) 

1 min jumping jacks
1 min squats with bands
1 min lunges with bands (30 sec each side)
1 min squat with oblique twist
1 min up-down plank


DAY 3: Squats and Abs - Get Into It
(1 min work, 10 sec rest)

1 min hamstring curls
1 min squats with bands
1 min star crunches
1 min pulse squats with bands
1 min in and out plank
1 min squats with bands
1 min side to side scissors

DAY 5: Strip Down to the Bands
(1 min work, 10 sec rest)


1 min warm up walk outs
1 min hip & glute isolation walk
1 min walking push ups
(modify push up on knees)
1 min shoulder raise with bands
(modify - use light hand weights)
1 min lunges with bands (1 min each side)
1 min pilates V up pulse

DAY 7: Rest & Relax (DAY OFF)


DAY 9: Kardio Killer
(1 min work, 10 sec rest)



1 min hamstring curl
1 min inner-outer thigh squats
1 min walking push ups
1 min pulse lunges
1 min jump knee tucks
1 min toe touches and butterflies



DAY 11: Ready...Set...Jacks
(1 min work, 10 sec rest) 



1 min jumping jacks 
1 min squat kicks 
1 min jumping jacks 
1 min plyo lunge
1 min jumping jacks 
1 min push ups 
1 min side plank with hip raise
(1 min each side) 


DAY 13: Swang that Thang
(1 min work, 10 sec rest)



1 min shuffle with jumping jack
1 min lunge turn with weighted turn (give yourself some room)
2 min - (1 min each arm) one arm swing with weight
1 min burpee with shoulder press
1 min squat with bicep curl 
1 min star crunch



DAY 15: Pumps and a Bump
(1 min work, 10 sec rest) 


1 min heel touch with knee lift
1 min wide alternating side squats
1 min squat with air jacks
1 min side lunges with bicep curl
1 min squat with pulse jump
2 min glute bridge (1 min each leg)
1 min toes to sky

DAY 17: Get it Gurl
(1 min work, 10 sec rest) 




1 min- Pull Down with Lift
1-min Side to Side ski jumps
1-min quick feet with push up
2-- Lunge with bottom half 8 full range, 8 in the bottom
1- min mountain climber
1 min- Plank with reach out

DAY 19: Get Laced Style
(1 min work, 10 sec rest)




1 min walk out - walk down
1 min figure 8
1 min plank with shoulder raise
1 min chest (floor press)
1 min dips
1 min Russian Twist


DAY 21: Stretch - Let Me Show You a Few Things



DAY 23: Calypso Style
(1 min work, 10 sec rest)



1 min knees to elbows
2 min (1 min each side) - 10-10 inner thigh squats
1 min low plyo lunge
1 min tricep push ups
1 min frog jump
1 min core mountain climber

DAY 25: Pumps and a Bump
(1 min work, 10 sec rest)



1 min heel touch with knee lift
1 min wide alternating side squats
1 min squat with air jacks
1 min side lunges with bicep curl
1 min squat with pulse jump
2 min glute bridge (1 min each leg)
1 min toes to sky

DAY 27: Set it Off - Then Shred it Off
(1 min work, 10 sec rest)



1 min jog with butt kicks
1 min burpee
1 min 4 corner squats
1 min spider man push ups
2 min (1 min each side) lunge with kick
1 min rolling plank


DAY 29: Lower Body Love
(1 min work, 10 sec rest)


1 min walk out walk down
1 min squats with bands
1 min squat jumps
2 min lunge (1 min each side)
1 min plyo lunge
1 min frog thrust jumps


DAY 2: Laced in Your Life
(1 min work, 10 sec rest)


1 min Walk Out - Walk Down
1 min Squat with shoulder press
1 min Plyo Lunge
1 min Dumbbell Row - plank position
1 min Burpee push up
1 min Mountain Climber

DAY 4: Laced Cardio
(1 min work, 10 sec rest)

1 min windmill
1 min Dead Lift Jumps
1 min Frog Plank Jump Outs
1 min High Knee
1 min Bicycle



DAY 6: Stretch - Let Me Show You a Few Things




DAY 8: West Coast Crush It
(1 min work, 10 sec rest) 


1 min jump rope
1 min bent over row
1 min squat jumping jacks 
1 min 20 punches - 5 push ups
1 min squat w/ tricep press
1 min Russian twist with dumbbell


DAY 10: Inner Thigh Outer Thigh Oh My
(1 min work, 10 sec rest) 



1 min warm up jog in place
1 min side to side squats with bands 
1 min squat with bicep curl with bands
1 min side to side squats with bands 
1 min tricep dips
1 min side to side squats with bands 
1 min mountain climbers

DAY 12: Squats and Abs - Get Into It
(1 min work, 10 sec rest)



1 min hamstring curls
1 min squats with bands
1 min star crunches
1 min pulse squats with bands
1 min in and out planks
1 min squats with bands
1 min side to side scissors

DAY 14: Rest and Relax

DAY 16: Do Bands and Get More Booty in Your Pants
(1 min work, 10 sec rest) 


1 min jumping jacks 
1 min squats with bands 
1 min lunges with bands (30 sec each side)
1 min squat with oblique twist 
1 min up-downs plank

DAY 18: Fun with my Buns - Lunge and Push
(1 min work, 10 sec rest)



1 min warm up march 
1 min lunges with bands (30 sec each side)
1 min burpee push up
1 min lunges with bands (30 sec each side)
1 min push ups
1 min basic crunch with pulse



DAY 20: All Glute - GetLacedNow Backs
(1 min work, 10 sec rest)



1 min lateral ski jump- side to side
1 min squat with bands
1 min bicep curl with bands
1 min glute extension (30 sec each side)
1 min hip abduction (30 sec each side)
1 min marching plank

DAY 22: Hey Sexy Lady
(1 min work, 10 sec rest)




1 min Jumping Jacks
1 min Squat Press
1 min Dips
1 min (single leg, oblique pull down, 1 min each side)
1 min - up downs

DAY 24: Fun with my Buns - Lunge and Push
(1 min work, 10 sec rest)



1 min warm up march
1 min lunges with bands (30 sec each side)
1 min burpee push up
1 min lunges with bands (30 sec each side)
1 min push ups
1 min basic crunch with pulse


DAY 26: Strip Down to the Bands
(1 min work, 10 sec rest)


1 min hip & glute isolation walk
1 min walking push ups
(modify push up on knees)
1 min shoulder raise with bands
(modify - use light hand weights)
1 min lunges with bands (1 min each side)
1 min pilates V up pulse

DAY 28: Stretch - Let Me Show You a Few Things




DAY 30: Upper Body with Burpees on the Side
(1 min work, 10 sec rest)



1 min grapevine side to side
1 min burpees
1 min double row with bands
1 min burpees
1 min push ups with bands
1 min tricep kick back with bands
1 min oblique crunch with twist
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