Category: 30 Day Burn (Page 1 of 3)

30 Day Burn Challenge – Day 30 of 30!

Day #30 Repeat The Baseline Test

Really push yourself for this.

✅ Try to get as many pushups in your three minutes as possible.

✅ The same for your squats.

✅ And run/walk/jog that one mile as fast as you can. Get a personal best!

Congrats for making it through this challenge!

So what’s next?

You can move right along into my Rigorous Transformation program with complete Done-For-You…

Meal plans
Grocery lists
Workout plans (through our phone app at your fingertips!)
Support and Motivation

Take a peek now at https://28day.RigorousTransformation.com

30 Day Burn Challenge – Day 29 of 30

Day #29 Legs

60 lunges (30 each side).
60 squats.
30 calf raises.

Tip: Creating your fitness routine. As you’ve seen from this 30-day challenge, strength, cardio, and mobility are the three pillars of fitness and overall health.

As you move beyond this challenge, think about how you can continue to fit all three into your daily lifestyle. Some programs like martial arts or CrossFit embrace all three in their daily workouts. You can also create your own fitness program or you can “graduate” to my 28-Day Rigorous Transformation Program.

30 Day Burn Challenge – Day 28 of 30

Day #28 Core

Plank – Work on holding a plank for a full minute.
Hollow-Rock –Work on holding for a full minute.
Superman – Lie down on the floor on your stomach. Tighten your core muscles and lift your arms and legs off of the ground. Lift them as high as possible while keeping them straight. Hold for a full minute.

Repeat each of these 10 times.

V-Sit – Lie on the ground and slowly raise your body and your legs at the same time until you form a V. This movement should be controlled. You’ll get to a point where you cannot lift your legs anymore because your abs are screaming. Slowly lower from that point. Repeat 5 times.

Assess Your Week: Two more days until you’re done! Congratulations on making it this far. Start thinking about what you can do, and what you want to do, when this challenge is over. Consider what you liked and didn’t like about the challenge.

Also think about how you might reward yourself for completing the challenge. Maybe you buy yourself a new exercise outfit or a new pair of fitness shoes. Or maybe you join a gym, buy a fitness DVD or some new home gym equipment.

You now know that you have it in you to exercise every day and that rest days are still days when you spend some time on your fitness and mobility. That’s a pretty significant realization. You’re capable of so much!

30 Day Burn Challenge – Day 27 of 30

Day #27 Mobility

You’ve worked pretty hard for the past 5 days. Today is a day to work through those muscle aches and pains.

It’s a mobility day. Spend 20-30 minutes working on your muscles.

If you have a foam roller, use it. Roll out your glutes, quad and thigh muscles, roll along the outside of your leg as well.

Download my FREE Foam Rolling Guide.

30 Day Burn Challenge – Day 26 of 30

Day #26 Cardio

60 minutes of moderate intensity cardio. Keep this moderate.

You should be able to maintain the same pace throughout the entire 60 minutes. If that means that you’re walking briskly for an hour, then that’s great.

The goal is to keep your heart rate elevated, but not at maximum effort. You should be able to hold a conversation while you exercise.

RIGOROUS Transformation – Our low cost beginner/novice program. Start here.

30 Day Burn Challenge – Day 25 of 30

Day #25 Arms

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.
Pull-ups/Chin-ups – If you have access to a pull-up bar or playground monkey bars, give a pull-up a try. If you can’t do a pull-up, try switching your grip so your palms are facing you and perform a chin-up. They’re usually a little bit easier. If pull-ups aren’t happening for you, no worries. Do 10-20 jumping pull-ups. Jump up, grab the bar and pull. You use your momentum to help you get your chin over the bar. If you lower slowly and controlled, you’ll build strength.

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30 Day Burn Challenge – Day 24 of 30

Day #24 Legs

60 lunges (30 each side).
60 squats.
30 calf raises – Standing with your feet on the floor and a chair nearby for balance, raise to your toes and slowly lower back down. This helps improve ankle strength and mobility as well as calf strength.

Tip: Set goals for your workouts.

If you set an intention or a goal for each workout, it can help you focus on your effort and achieve a better outcome. For example, today was a day of leg work and a lot of squats. Your goal might be to make sure every squat was perfect or that when your legs need a rest you might push yourself a bit and do one more squat.

Or if it usually takes you six minutes to get through 60, you’ll push yourself and try to get it done in five. Setting goals for your workout can help you push yourself so you get a better workout. It also helps you learn what your body is capable of.

Want to experience your workouts in a new way with a higher level or clarity and sustained smooth energy? Try our Mind Power Preworkout.

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.

Looking for a new and better PreWorkout?!

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!