To successfully complete this challenge, you must complete all of the following tasks every day from September 1st - September 30th.
Optional - write in the comments which Diet / Meal Plan you are following :)
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
3 Rounds10 Crossbody Arm Swings10 Bird Dogs5 Samson Lunges (each)
Athletes Notes
*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)Minute 1: Box Step Overs (24"/20")Minute 2: Bear Crawl / Handstand WalkMinute 3: Russian TwistsMinute 4: Recovery Walk or Jog*Note: There are no set reps for today, move for 40 seconds. It is not written as a “max” since it is meant to be at an easy pace.Score = Emoji! Not keeping track of reps today
0:00 - 0:40 Box Step Overs0:40 - 1:00 Rest1:00 - 1:40 Bear Crawl / Handstand Walk1:40 - 2:00 Rest2:00 - 2:40 Russian Twists2:40 - 3:00 Rest3:00 - 3:40 Recovery Walk or Jog3:40 - 4:00 Rest4:00 - 8:00 Repeat for set 28:00 - 12:00 Repeat for set 312:00 - 16:00 Repeat for set 416:00 - 20:00 Repeat for set 5
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)Minute 1: Step Up to SurfaceMinute 2: Bear Crawl Alternating Shoulder TapsMinute 3: Heel TapsMinute 4: Recovery Walk
EMOM 20 Minutes at Easy Pace (40 seconds on, 20 seconds off)Minute 1: Box Step Over OR Alternating Lunge to Hip ExtensionMinute 2: Bear Crawl OR Bear Crawl Alternating Shoulder TapsMinute 3: Heel TapsMinute 4: Recovery Walk
2 Rounds::30 Standing Quad Stretch (each side)1:00 Leaning Child's Pose:30 Cross Leg Forward Fold (each side)