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30 Day Burn Challenge – Day 23 of 30

Day #23 Cardio

Intervals today. Aim for 3 minutes of intensity followed by 2 minutes of rest.

Repeat 6 times, for a total of 30 minutes.

Please don’t forget to warm up and cool down. Warm up with 5 minutes of low intensity, building to moderate intensity cardio.

Cool down with low intensity cardio – for example, walk for three minutes.

Different modes of cardio you can try:

Running
Skipping rope
Rowing
Biking
Jumping jacks
Mountain climbers
Climbing stairs

Or you can even do a combination of these. But most important… do it!

30 Day Burn Challenge – Day 22 of 30

Day #22 Core

Plank – Work on holding a plank for a full minute.
Hollow-Rock –Work on holding for a full minute.

Repeat these two movements 10 times.

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30 Day Burn Challenge – Day 21 of 30

Day #21 Mobility

Repeat Day #5 Mobility movements

Assess Your Week: You’re now a little more than a week away from completion! Assess. What’s working for you? What’s going well? What isn’t working for you and why? What changes can you make to make next week a success?

Take a look at your schedule for the upcoming week. Look ahead to the next seven days of the challenge and make sure to schedule time in your day to get it done.

In these times, your health should be an absolute priority. And you’re on the right track if you’re following along with this 30 Day Burn Challenge – congratulations! Keep on going!

Get rest – sleep

Feed your mind – pray, read, gratitude

Train – workout and recovery

Eat right – fuel your body

Take your supplements – We recommend our Power House Greens!

30 Day Burn Challenge – Day 20 of 30

Day #20 Cardio

45 minutes of moderate intensity cardio.

Tip: Avoiding Injury – Many people are worried about getting injured when they exercise. It happens. However, you can take steps to prevent injury. For example, proper form is always a good idea. Squatting with proper form, for example, prevents knee injuries and too much soreness. When you’re performing any movement, make sure your form supports you to stay healthy and free from injury.

Another way to prevent injury is to make sure that you pay attention to your body. There’s a fine line between pushing yourself and pushing yourself too hard. Find that balance for yourself. Too many times people get up “off the couch,” decide they’re going to train for a marathon and go out running too long and too hard.

Know where you’re starting from and what your body is capable of right now. This is one of the reasons we started the challenge with a baseline test and suggested that you didn’t “race” it. Injuries stink, so do what you can to stay healthy.

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30 Day Burn Challenge – Day 19 of 30

Day #19 Chest, Triceps, & Core

Pushups – 50 Pushups (Working to gain strength, maintain form, and if possible move toward doing a few from your toes. If you’re not there yet, no worries! This is a difficult movement.)
Side Plank – Hold for 30-60 seconds. Repeat 10 times on each side.
Triceps Dip – Repeat 30 times.

30 Day Burn Challenge – Day 18 of 30

Day #18 Legs

Warm up with 30 squats.

Then…

Perform 30 Jumping Squats – At the bottom of your squat jump up to full extension. Your feet should leave the ground. Land back in the bottom of your squat. You may need to perform these in sets of 3-5. And don’t be surprised if you’re down to singles after the first 15 or so.

Lunges – Perform 50 lunges on each side, for a total of 100.

Whew!!! Shake out those legs and enjoy your day!

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30 Day Burn Challenge – Day 17 of 30

Day #17 Core

Plank – Work on holding a plank for a full minute.
Hollow-Rock –Work on holding for a full minute

Repeat these two movements 10 times.

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30 Day Burn Challenge – Day 16 of 30

Day #16 Mobility Day

Repeat Day #5 mobility exercises

Tip: Staying motivated is tough. You’re now over the hump and on your way to finishing this challenge. Two more weeks. You can do it. Think about what motivates you. Are you motivated by tracking your workouts and your results? Are you competitive? Do you enjoy working out alone or with others? Do you like music when you work out? Do you prefer to exercise outside, in your home, or in a gym?

Find what keeps you motivated. You may have started noticing changes in your body too. Possibly some external physical changes, but maybe some internal ones as well. You might have more energy, more stamina, more mental clarity or maybe you’re sleeping better. Pay attention to these positive changes and hold onto them as you move through the next two weeks.

Personalized vitamins to custom fit your needs and lifestyle and optimize your health.

30 Day Burn Challenge – Day 15 of 30

Day #15 Retest

Run/walk your mile
3-minute pushup test
3-minute squat test. Yes, your legs will be sore from yesterday. Try to meet or exceed what you did the first day. Push yourself a bit here.

30 Day Burn Challenge – Day 14 of 30

Day #14 Glutes and Legs

50 lunges (25 each side)
50 squats

Repeat 2 times.

Assess Your Week: You’re now one day away from the half-way point! Assess. What’s working for you? What’s going well? What isn’t working for you and why? What changes can you make to make next week a success?