Category: 30 Day Burn (Page 2 of 3)

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.

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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?

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.

Tomorrow is a big day. It is your mid-point re-test. Get a good night’s sleep and have fun tomorrow!

30 Day Burn Challenge – Day 13 of 30

Day #13 Cardio

Spend 30 minutes on cardio. Try intervals today. Try 3 minutes of intense effort followed by 3 minutes of moderate effort. Repeat 5 times.

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30 Day Burn Challenge – Day 12 of 30

Day #12 – Push-ups, Planks, & Dips

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 20 times.

Tip: Let’s talk about calories. Often, when people start exercising or they’re exercising more consistently, they find that they’re hungrier. They start eating more food and consuming more calories. Unfortunately, this is why it can be difficult to lose weight even when you’re exercising. If you’re trying to lose weight and get in shape it’s important to track what you eat.

If you eat whole foods, rather than processed foods, and you steer clear of starchy carbohydrates you’re on the right track. Additionally, track calories and make sure that post workout you’re not consuming more than you just burned. Exercise because it’s good for you, not because it gives you a reason to justify eating an extra piece of cake.

If you want cake, eat cake but make it an occasional treat and not a daily habit. Moderation and awareness are the keys here. Pay attention to the nutrition you put into your body, avoid sugar and starchy carbs, and enjoy!

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30 Day Burn Challenge – Day 11 of 30

Day #11 Mobility Day

Here is a great mobility follow-along.

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