30 DAY SHRED

SEASON 10
MIKE RASHID
monday day 1 circuit 3
Step Ups X15 Each Leg
warm up Push Ups W Dumbell Rows X 10
Meditate 5 mins
1 Minute Break
Jump Rope 5 mins
Step Ups X15 Each Leg
Push Ups W Dumbell Rows X 10
circuit 1 1 Minute Break

burpees Step Ups X15 Each Leg

Push Ups W Dumbell Rows X 10
Set 1, 25 reps 45 Second Break

1 Minute Break
Set 2, 25 reps 45 Second Break
Step Ups X15 Each Leg
Set 3, 25 reps 45 Second Break Push Ups W Dumbell Rows X 10

Set 4, 25 reps 45 Second Break

circuit 4
circuit 2 abs (dirty 30’s)
Dumbell Thrusters X 15 All Movements 30 Reps Each..
Kettle Bell Swings X 15 No Breaks In Between
Movements…
1 Minute Break

Dumbell Thrusters X 15 • Crunches

Kettle Bell Swings X 15 • Leg Raises
• Bicycles
1 Minute Break • Toe Touches
• V Ups
Dumbell Thrusters X 15 • Windshield Wipers
Kettle Bell Swings X 15

1 Minute Break

Dumbell Thrusters X 15
Kettle Bell Swings X 15

30 DAY CHALLENGE 2
tuesday day 2 circuit 3
warm up (resistance band & dumbells needed)
Meditate Upright Rows
Jump Rope 5 mins with Resistance Bands X 15
Side Delt Raises X15

circuit 1
Reverse Fly’s X15

45 Second Break

(pair of dumbbells needed) Upright Rows

Dumbell Thrusters X 15 with Resistance Bands X 15
Walk Up On Planks X 10 Side Delt Raises X15

20 Second Break Reverse Fly’s X15

Dumbell Thrusters X 15 45 Second Break

Walk Up On Planks X 10
Upright Rows
20 Second Break with Resistance Bands X 15
Dumbell Thrusters X 15 Side Delt Raises X15
Walk Up On Planks X 10
Reverse Fly’s X15

circuit 2 10 to 2
(kettle bell needed)
Goblet Squats X 15
Push Ups X 15
circuit 4
Kettle Bell Swings X 15
abs (dirty 30’s)
30 Second Break
All Movements 30 Reps Each..
Goblet Squats X 15 No Breaks In Between
Push Ups X 15 Movements…
Kettle Bell Swings X 15

30 Second Break
• Crunches
• Leg Raises
Goblet Squats X 15 • Bicycles
Push Ups X 15 • Toe Touches
Kettle Bell Swings X 15 • V Ups
• Windshield Wipers

30 DAY CHALLENGE 3
WEDNESday day 3 circuit 3
warm up (resistance bands needed)
Meditate Burpees X15
Banded Upright Row X15
equipment needed Mountain Climbers X15
• Kettlebell • Resistance Band 20 Second Break
• Pair of Dumbells Burpees X15
Banded Upright Row X15

circuit 1
Mountain Climbers X15

20 Second Break

(kettle bell needed) Burpees X15

Banded Upright Row X15
Kettle bell Swings X15 Mountain Climbers X15
Push Ups X 15
Bodyweight Squats X20

20 Second Break circuit 4

Kettle bell Swings X15
Push Ups X 15 abs (dirty 30’s)
Bodyweight Squats X20
All Movements 30 Reps Each..
20 Second Break No Breaks In Between
Movements…
Kettle bell Swings X15
Push Ups X 15
• Crunches
Bodyweight Squats X20
• Leg Raises
• Bicycles
• Toe Touches
circuit 2 • V Ups
• Windshield Wipers
(pair of dumbbells needed)
Dumbell Thrusters X 15
Walk Up On Planks X 10
20 Second Break

Dumbell Thrusters X 15
Walk Up On Planks X 10

20 Second Break

Dumbell Thrusters X 15
Walk Up On Planks X 10

30 DAY CHALLENGE 4
thursday day 4 circuit 3
warm up abs (dirty 30’s)
Meditate All Movements 30 Reps Each..
Jump Rope 5 mins No Breaks In Between
Movements…

circuit 1 • Crunches
• Leg Raises
• Bicycles
body weight squats ladder • Toe Touches
• V Ups
See Video • Windshield Wipers

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

circuit 2
push up ladder
See Video

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

30 DAY CHALLENGE 5
friday day 5 circuit 3
warm up modified burpees, work up to 50
Meditate
Do In As Few Sets As Possible
Jump Rope 5 mins

circuit 1 circuit 4
abs (dirty 30’s)
(dumbbells needed)
All Movements 30 Reps Each..
Deadlift/Row Complex (5,5,5)
No Breaks In Between
45 Second Break
Movements…

Deadlift/Row Complex (5,5,5) • Crunches

• Leg Raises
45 Second Break • Bicycles
• Toe Touches
Deadlift/Row Complex (5,5,5) • V Ups
• Windshield Wipers

circuit 2
(1 kettle bell or dumbell needed,
and 1 resistance band)
Goblet Squats X 15
Banded Curls X 15
Jump Squats X 15

45 Second Break

Goblet Squats X 15
Banded Curls X 15
Jump Squats X 15

45 Second Break

Goblet Squats X 15
Banded Curls X 15
Jump Squats X 15

30 DAY CHALLENGE 6
saturday day 6
active recovery
1 Mile Jog

30 DAY CHALLENGE 7
sunday day 7
meditation - rest - read

30 DAY CHALLENGE 8
monday day 8 circuit 3
warm up abs (dirty 30’s)
Meditate All Movements 30 Reps Each..
Jump Rope 7 mins No Breaks In Between
Movements…

circuit 1 • Crunches
• Leg Raises
• Bicycles
body weight squats ladder • Toe Touches
• V Ups
See Video • Windshield Wipers

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

circuit 2
push up ladder
See Video

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By
1 Jump Squat
• Descend Down Set By Set To End
At
• 1 Squat Followed By One Jump
Squat

30 DAY CHALLENGE 9
tuesday day 9 circuit 3
warm up (resistance band & dumbells needed)
Meditate Upright Rows
Jump Rope 7 mins with Resistance Bands X 15
Side Delt Raises X15

circuit 1
Reverse Fly’s X15

45 Second Break

(pair of dumbbells needed) Upright Rows

Dumbell Thrusters X 15 with Resistance Bands X 15
Walk Up On Planks X 10 Side Delt Raises X15

20 Second Break Reverse Fly’s X15

Dumbell Thrusters X 15 45 Second Break

Walk Up On Planks X 10
Upright Rows
20 Second Break
with Resistance Bands X 15
Dumbell Thrusters X 15 Side Delt Raises X15
Walk Up On Planks X 10
Reverse Fly’s X15

circuit 2 10 to 2
(kettle bell needed)
Goblet Squats X 15
Push Ups X 15
circuit 4
Kettle Bell Swings X 15
abs (dirty 30’s)
30 Second Break
All Movements 30 Reps Each..
Goblet Squats X 15 No Breaks In Between
Push Ups X 15 Movements…
Kettle Bell Swings X 15
• Crunches
30 Second Break
• Leg Raises
Goblet Squats X 15 • Bicycles
Push Ups X 15 • Toe Touches
Kettle Bell Swings X 15 • V Ups
• Windshield Wipers

30 DAY CHALLENGE 10
wednesday day 10 circuit 3
Step Ups X20 Each Leg
warm up Push Ups W Dumbell Rows X 10
Meditate
1 Minute Break
Jump Rope 7 mins
Step Ups X20 Each Leg
Push Ups W Dumbell Rows X 10
circuit 1 1 Minute Break

burpees Step Ups X20 Each Leg

Push Ups W Dumbell Rows X 10
Set 1, 25 reps 40 Second Break
1 Minute Break
Set 2, 25 reps 40 Second Break
Step Ups X20 Each Leg
Set 3, 25 reps 40 Second Break Push Ups W Dumbell Rows X 10

Set 4, 25 reps 40 Second Break

circuit 4
circuit 2 abs (dirty 30’s)
Dumbell Thrusters X 15 All Movements 30 Reps Each..
Kettle Bell Swings X 20 No Breaks In Between
Movements…
1 Minute Break

Dumbell Thrusters X 15 • Crunches

Kettle Bell Swings X 20 • Leg Raises
• Bicycles
1 Minute Break • Toe Touches
• V Ups
Dumbell Thrusters X 15 • Windshield Wipers
Kettle Bell Swings X 20

1 Minute Break

Dumbell Thrusters X 15
Kettle Bell Swings X 20

30 DAY CHALLENGE 11
thursday day 11 circuit 3
warm up (resistance bands needed)
Meditate Burpees X15
Jump Rope 7 mins Banded Upright Row X20
Mountain Climbers X15
equipment needed 20 Second Break
• Kettlebell • Resistance Band
Burpees X15
• Pair of Dumbells
Banded Upright Row X20
Mountain Climbers X15
circuit 1 20 Second Break

Burpees X15
(kettle bell needed) Banded Upright Row X20
Kettle bell Swings X20 Mountain Climbers X15
Push Ups X20
Bodyweight Squats X25
20 Second Break circuit 4
Kettle bell Swings X20
Push Ups X 20
abs (dirty 30’s)
Bodyweight Squats X25
All Movements 30 Reps Each..
20 Second Break No Breaks In Between
Movements…
Kettle bell Swings X20
Push Ups X 20 • Crunches
Bodyweight Squats X25 • Leg Raises
• Bicycles
• Toe Touches
circuit 2 • V Ups
• Windshield Wipers

(pair of dumbbells needed)

Dumbell Thrusters X 15
Walk Up On Planks X 15

20 Second Break

Dumbell Thrusters X 15
Walk Up On Planks X 15
20 Second Break

Dumbell Thrusters X 15
Walk Up On Planks X 15

30 DAY CHALLENGE 12
friday day 12 circuit 3
warm up modified burpees, work up to 60
Meditate
Do In As Few Sets As Possible
Jump Rope 7 mins

circuit 1 circuit 4
abs (dirty 30’s)
(dumbbells needed)
All Movements 30 Reps Each..
Deadlift/Row Complex (5,5,5)
No Breaks In Between
35 Second Break
Movements…

Deadlift/Row Complex (5,5,5) • Crunches • Leg Raises

• Bicycles • Toe Touches
35 Second Break • V Ups • Windshield Wipers

Deadlift/Row Complex (5,5,5)

circuit 2
(1 kettle bell or dumbell needed,
and 1 resistance band)
Goblet Squats X 20
Banded Curls X 20
Jump Squats X 20

45 Second Break

Goblet Squats X 20
Banded Curls X 20
Jump Squats X 20

45 Second Break

Goblet Squats X 20
Banded Curls X 20
Jump Squats X 20

30 DAY CHALLENGE 13
saturday day 13
active recovery
1 Mile Jog

30 DAY CHALLENGE 14
sunday day 14
meditation - rest - read

30 DAY CHALLENGE 15
monday day 15 circuit 3
warm up abs (dirty 30’s)
Meditate All Movements 30 Reps Each..
Jump Rope 10 mins No Breaks In Between
Movements…

circuit 1 • Crunches
• Leg Raises
• Bicycles
body weight squats ladder • Toe Touches
• V Ups
See Video • Windshield Wipers

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

circuit 2
push up ladder
See Video

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

30 DAY CHALLENGE 16
tuesday day 16 circuit 3
warm up (resistance band & dumbells needed)
Meditate Upright Rows
Jump Rope 10 mins with Resistance Bands X 20
Side Delt Raises X20

circuit 1
Reverse Fly’s X20

45 Second Break

(pair of dumbbells needed) Upright Rows

Dumbell Thrusters X 20 with Resistance Bands X 20
Walk Up On Planks X 15 Side Delt Raises X20

20 Second Break Reverse Fly’s X20

Dumbell Thrusters X 20 45 Second Break

Walk Up On Planks X 15
Upright Rows
20 Second Break
with Resistance Bands X 15
Dumbell Thrusters X 20 Side Delt Raises X20
Walk Up On Planks X 15
Reverse Fly’s X20

circuit 2 10 to 2
(kettle bell needed)
Goblet Squats X 20
Push Ups X 15
circuit 4
Kettle Bell Swings X 20
abs (dirty 30’s)
30 Second Break
All Movements 30 Reps Each..
Goblet Squats X 20 No Breaks In Between
Push Ups X 15 Movements…
Kettle Bell Swings X 20
• Crunches
30 Second Break
• Leg Raises
Goblet Squats X 20 • Bicycles
Push Ups X 15 • Toe Touches
Kettle Bell Swings X 20 • V Ups
• Windshield Wipers

30 DAY CHALLENGE 17
wednesday day 17 circuit 3
Step Ups X20 Each Leg
warm up Push Ups W Dumbell Rows X 12
Meditate
Jump Rope 7 mins 1 Minute Break

Step Ups X20 Each Leg

Push Ups W Dumbell Rows X 12
circuit 1 1 Minute Break

burpees Step Ups X20 Each Leg

Push Ups W Dumbell Rows X 12
Set 1, 25 reps 30 Second Break
1 Minute Break
Set 2, 25 reps 30 Second Break
Step Ups X20 Each Leg
Set 3, 25 reps 30 Second Break Push Ups W Dumbell Rows X 12

Set 4, 25 reps 30 Second Break

circuit 4
circuit 2 abs (dirty 30’s)
Dumbell Thrusters X 20 All Movements 30 Reps Each..
Kettle Bell Swings X 25 No Breaks In Between
Movements…
1 Minute Break

Dumbell Thrusters X 20 • Crunches

Kettle Bell Swings X 15 • Leg Raises
• Bicycles
1 Minute Break • Toe Touches
• V Ups
Dumbell Thrusters X 20 • Windshield Wipers
Kettle Bell Swings X 15

1 Minute Break

Dumbell Thrusters X 20
Kettle Bell Swings X 15

30 DAY CHALLENGE 18
thursday day 18 circuit 3
warm up (resistance bands needed)
Meditate Burpees X15
Jump Rope 10 mins Banded Upright Row X25
Mountain Climbers X15
equipment needed
20 Second Break
• Kettlebell • Resistance Band
Burpees X15
• Pair of Dumbells
Banded Upright Row X25
Mountain Climbers X15
circuit 1 20 Second Break

(kettle bell needed)
Kettle bell Swings X25
Push Ups X20
Bodyweight Squats X25
Burpees X15
Banded Upright Row X25
Mountain Climbers X15

20 Second Break
circuit 4
Kettle bell Swings X25
Push Ups X20
abs (dirty 30’s)
Bodyweight Squats X25
All Movements 30 Reps Each..
20 Second Break No Breaks In Between
Movements…
Kettle bell Swings X25
Push Ups X20 • Crunches
Bodyweight Squats X25 • Leg Raises
• Bicycles
• Toe Touches
circuit 2 • V Ups
• Windshield Wipers

(pair of dumbbells needed)

Dumbell Thrusters X 20
Walk Up On Planks X 15
20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 15

20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 15

30 DAY CHALLENGE 19
friday day 19 circuit 3
warm up modified burpees, work up to 80
Jump Rope 10 mins
Do In As Few Sets As Possible

circuit 1 circuit 4
(dumbbells needed) abs (dirty 30’s)
Deadlift/Row Complex (5,5,5)
All Movements 30 Reps Each..
25 Second Break No Breaks In Between
Movements…
Deadlift/Row Complex (5,5,5)
• Crunches
25 Second Break • Leg Raises
• Bicycles
Deadlift/Row Complex (5,5,5) • Toe Touches
• V Ups
• Windshield Wipers
circuit 2
(1 kettle bell or dumbell needed,
and 1 resistance band)
Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

45 Second Break

Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

45 Second Break

Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

30 DAY CHALLENGE 20
saturday day 20
active recovery
1 Mile Jog

30 DAY CHALLENGE 21
sunday day 21
meditation - rest - read

30 DAY CHALLENGE 22
monday day 22 circuit 3
warm up abs (dirty 30’s)
Meditate All Movements 30 Reps Each..
Jump Rope 12 mins No Breaks In Between
Movements…

circuit 1 • Crunches
• Leg Raises
• Bicycles
body weight squats ladder • Toe Touches
• V Ups
See Video • Windshield Wipers

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

circuit 2
push up ladder
See Video

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

30 DAY CHALLENGE 23
tuesday day 23 circuit 3
warm up (resistance band & dumbells needed)
Meditate Upright Rows
Jump Rope 10 mins with Resistance Bands X 25
Side Delt Raises X25

circuit 1
Reverse Fly’s X25

45 Second Break

(pair of dumbbells needed) Upright Rows

Dumbell Thrusters X 25 with Resistance Bands X 25
Walk Up On Planks X 20 Side Delt Raises X25

20 Second Break Reverse Fly’s X25

Dumbell Thrusters X 25 45 Second Break

Walk Up On Planks X 20
Upright Rows
20 Second Break with Resistance Bands X 25
Dumbell Thrusters X 25 Side Delt Raises X25
Walk Up On Planks X 20
Reverse Fly’s X25

circuit 2 10 to 2
(kettle bell needed)
Goblet Squats X 20
Push Ups X 20
circuit 4
Kettle Bell Swings X 20
abs (dirty 30’s)
30 Second Break
All Movements 30 Reps Each..
Goblet Squats X 20 No Breaks In Between
Push Ups X 20 Movements…
Kettle Bell Swings X 20

30 Second Break
• Crunches
• Leg Raises
Goblet Squats X 20 • Bicycles
Push Ups X 20 • Toe Touches
Kettle Bell Swings X 20 • V Ups
• Windshield Wipers

30 DAY CHALLENGE 24
wednesday day 24 circuit 3
Step Ups X20 Each Leg
warm up Push Ups W Dumbell Rows X 15
Meditate
1 Minute Break
Jump Rope 12 mins
Step Ups X20 Each Leg
Push Ups W Dumbell Rows X 15
circuit 1 1 Minute Break

burpees Step Ups X20 Each Leg

Push Ups W Dumbell Rows X 15
Set 1, 25 reps 30 Second Break

1 Minute Break
Set 2, 25 reps 30 Second Break
Step Ups X20 Each Leg
Set 3, 25 reps 30 Second Break Push Ups W Dumbell Rows X 15

Set 4, 25 reps 30 Second Break

circuit 4
circuit 2 abs (dirty 30’s)
Dumbell Thrusters X 25 All Movements 30 Reps Each..
Kettle Bell Swings X 25 No Breaks In Between
Movements…
1 Minute Break

Dumbell Thrusters X 25 • Crunches

Kettle Bell Swings X 25 • Leg Raises
• Bicycles
1 Minute Break • Toe Touches
• V Ups
Dumbell Thrusters X 25 • Windshield Wipers
Kettle Bell Swings X 25

1 Minute Break

Dumbell Thrusters X 25
Kettle Bell Swings X 25

30 DAY CHALLENGE 25
thursday day 25 circuit 3
warm up (resistance bands needed)
Meditate Burpees X20
Jump Rope 12 mins Banded Upright Row X25
Mountain Climbers X20
equipment needed 20 Second Break
• Kettlebell • Resistance Band
Burpees X20
• Pair of Dumbells
Banded Upright Row X25
Mountain Climbers X20

circuit 1 20 Second Break

(kettle bell needed)
Kettle bell Swings X25
Push Ups X25
Burpees X20
Banded Upright Row X25
Mountain Climbers X20

circuit 4
Bodyweight Squats X25

15 Second Break

Kettle bell Swings X25

abs (dirty 30’s)
Push Ups X25
Bodyweight Squats X25 All Movements 30 Reps Each..
No Breaks In Between
15 Second Break
Movements…
Kettle bell Swings X25
Push Ups X25 • Crunches
Bodyweight Squats X25 • Leg Raises
• Bicycles
• Toe Touches
circuit 2 • V Ups
• Windshield Wipers

(pair of dumbbells needed)

Dumbell Thrusters X 20
Walk Up On Planks X 20
20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 20

20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 20

30 DAY CHALLENGE 26
friday day 26 circuit 3
warm up modified burpees, work up to 100
Meditate
Do In As Few Sets As Possible
Jump Rope 12 mins

circuit 1 circuit 4
abs (dirty 30’s)
(dumbbells needed)
All Movements 30 Reps Each..
Deadlift/Row Complex (5,5,5)
No Breaks In Between
25 Second Break
Movements…

Deadlift/Row Complex (5,5,5) • Crunches

• Leg Raises
25 Second Break • Bicycles
• Toe Touches
Deadlift/Row Complex (5,5,5) • V Ups
• Windshield Wipers

circuit 2
(1 kettle bell or dumbell needed,
and 1 resistance band)
Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

45 Second Break

Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

45 Second Break

Goblet Squats X 25
Banded Curls X 25
Jump Squats X 25

30 DAY CHALLENGE 27
saturday day 27
active recovery
2 Mile Jog

30 DAY CHALLENGE 28
sunday day 28
meditation - rest - read

30 DAY CHALLENGE 29
monday day 29 circuit 3
warm up abs (dirty 30’s)
Meditate All Movements 30 Reps Each..
Jump Rope 15 mins No Breaks In Between
Movements…

circuit 1 • Crunches
• Leg Raises
• Bicycles
body weight squats ladder • Toe Touches
• V Ups
See Video • Windshield Wipers

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

circuit 2
push up ladder
See Video

1 Minute Break

reverse the ladder

Start With 10 Squats Followed By 1 Jump
Squat
• Descend Down Set By Set To End At
• 1 Squat Followed By One Jump Squat

30 DAY CHALLENGE 30
tuesday day 30 circuit 3
warm up (resistance bands needed)
Meditate Burpees X20
Jump Rope 15 mins Banded Upright Row X25
Mountain Climbers X20
equipment needed 20 Second Break
• Kettlebell • Resistance Band
Burpees X20
• Pair of Dumbells
Banded Upright Row X25
Mountain Climbers X20
circuit 1 20 Second Break

(kettle bell needed)
Kettle bell Swings X25
Push Ups X25
Bodyweight Squats X25
Burpees X20
Banded Upright Row X25
Mountain Climbers X20

15 Second Break
circuit 4
Kettle bell Swings X25
Push Ups X 25
abs (dirty 30’s)
Bodyweight Squats X25
All Movements 30 Reps Each..
15 Second Break
No Breaks In Between
Movements…
Kettle bell Swings X25
Push Ups X 25 • Crunches
Bodyweight Squats X25 • Leg Raises
• Bicycles
• Toe Touches
circuit 2 • V Ups
• Windshield Wipers

(pair of dumbbells needed)

Dumbell Thrusters X 20
Walk Up On Planks X 20
20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 20
20 Second Break

Dumbell Thrusters X 20
Walk Up On Planks X 20

30 DAY CHALLENGE 31
wednesday day 31
warm up
Meditate
Jump Rope 12 mins

circuit 1
(dumbbells needed)
Deadlift/Row Complex (5,5,5)

25 Second Break

Deadlift/Row Complex (5,5,5)

25 Second Break

Deadlift/Row Complex (5,5,5)

circuit 2 circuit 3
(1 kettle bell or dumbell needed, modified burpees, work up to 100
and 1 resistance band) Do In As Few Sets As Possible

Goblet Squats X 25

circuit 4
Banded Curls X 25
Jump Squats X 25

45 Second Break
abs (dirty 30’s)
Goblet Squats X 25
Banded Curls X 25 All Movements 30 Reps Each..
Jump Squats X 25 No Breaks In Between
Movements…
45 Second Break
• Crunches
Goblet Squats X 25 • Leg Raises
Banded Curls X 25 • Bicycles
Jump Squats X 25 • Toe Touches
• V Ups
• Windshield Wipers

30 DAY CHALLENGE 32