Shred Through the BTC 3.0

The Transformation Challenge begins again! Version 3.0!

I am just going to say this right off the bat: USE THE ACCOUNTABILITY and COACHING CALLS. I promise that they will push you to the next level. I am available to you every single day at 08:00 EST and 15:00 TLVT.

This challenge might actually be the most FUN challenge I have ever written - for real! I am so psyched to get started! Note that every day has the main workout and the optional Part 2. The challenge can absolutely be completed if you are a - beginner/intermediate/advanced/bodybuilding gym dude/pregnant lady/postpartum mama (with the doctor's ok).

The workouts have modifications and they are carefully planned with corrective exercises as well.

PLEASE READ CAREFULLY IF YOU PLAN ON DOING THE CHALLENGE FOR REAL.

I want to start off the breakdown by explaining my personal challenge to you. You can choose to do it, or not. However, I really - really - suggest you do it - only if you ARE serious about shredding your body.

Here is the personal challenge:

Option 1 - study your body. This means you need to track what you eat and analyze how it makes you feel in terms of the following: a. energy levels b. digestion 3. weight (not a must).

Less than 14 days is not recommended, a month is optimal for a true understanding.

Option 2 - you already know what works and what does not for your body. So, I want you to be serious about planning ahead. PLAN to eat a nice quantity of vegetables. PLAN on your protein being sufficient. You know the deal, right? Failure to plan... well... I don't even like finishing the sentence.

Ok!! Here is the breakdown:

Part 1:

Tabata 1:

Tabata 2:

Tabata 3:

Tabata 4:

Part 2: 30 sit ups m sumo pulse

Part 1:

20-15-10-5

Part 2: 30 low plank knee to elbow

Part 1:

You do NOT have to jump at all.

Set your timers for 30-10.

x1 beginner x2 intermediate x3 advanced

Part 2: 15 minute fast walk/jog/jump rope/skip in place

Part 1:

888

Part 2: 30 sit up to crunch

Part 1:

You do NOT have to jump at all.

Set your timers for 30-10.

x1 beginner x2 intermediate x3 advanced

Part 2: 15 minute EMOM: 1. 40 speed sprawls 2. 30 sumo jump 3. butt kicks for the minute

Part 1:

20-15-10-5

Part 2: 30 low plank knee to elbow

Part 1:

888

Part 2: 30 super slow crunch

Part 1:

Tabata 1:

Tabata 2:

Tabata 3:

Tabata 4:

Part 2: 30 sit ups m fast sumo

Part 1:

Set your timers for 30-10

x1 beginner x2 intermediate x3 advanced

Part 2: 5 minute plank (no need to freak out - I promise.)

Part 1:

20-20-10-10

Part 2: 20 low plank knee to elbow 5 sec rest and repeat

Part 1:

888

Part 2: 30 min run/skip/walk

Part 1:

888

Part 2: 30 super slow crunch 15 sec rest

30 plank crunch 15 sec rest

30 leg drops in a crunch

Let's do thiiiiiiis.

xoxo,

Di