Bodyholic 7-Day Cardio Challenge 2.0

Welcome to the BCC 2.0! Let's get down to the nitty gritty!

There are 2 options for this week: 1. for major fat burning effects - workout first thing in the morning before the calories start coming in. 2. do what I do and just workout when you can but get it in.

In all honesty, if I could I would go for option 1 but my day starts at 05:00 and it's really go go go from the time I wake up. If I actually manage my time perfectly and no one wakes up as early as me - I might just go ahead and do it... lemme know what you choose! Let's move on to the the breakdown! Also! Don't forget to print out your checklist!

Day 1: October 12, 2020 for me

30-10 x2:

1. alternating step ups

2. jump jacks

3. modified burpee

4. pogo plank

5. bicycles m alternating leg bridges

6. side to side jump mini squat

7. shoulder touch plank

8. foot touch plank

9. foot touch pike to plank

10. high knees

Day 2:

30-10 x2:

1. sprawl

2. plank wide side toe taps

3. tight side plank r

4. tight side plank l

5. commando donkey

6. literal butt kicks

7. squat jump

8. run in place

9. high knees

10. tuck jump for height

Day 3:

45-15 x2:

1. step up to balance r

2. step up to balance l

3. burpee

4. side to side pogo plank

5. unstoppable bicycles m alternating leg bridges

6. side to side jump squat

7. shoulder, knee and toe touch plank

8. flying pushups

9. roll to stand m sumo jump

10. double butt kicks

Day 4:

50-10 x2:

1. sprawl

2. plank wide side toe taps

3. tight side plank leg lift r

4. tight side plank leg lift l

5. commando

6. donkey kicks

7. vertical leap

8. jump lunges

9. high knees

10. 3-2-1 tuck jump for speed

Day 5:

50-10 x2:

1. hop up to balance r

2. hop up to balance l

3. 1/2 burpee

4. wave plank

5. unstoppable bicycles m alternating leg bridges

6. froggies

7. shoulder, knee and toe touch plank

8. strict climbers

9. roll to stand m sumo jump

10. double butt kicks

Day 6:

60-10 x2:

1. 1/4 burpee to sprawl

2. 1/4 burpee

3. speed sprawl

4. rotation side plank l

5. rotation side plank r

6. fake handstand r

7. fake handstand l

8. lateral 3-2-1 jump lunge

9. speed side to side pogos

10. 3-2-1 tuck jump for speed

Day 7:

60's x2 (this means NO break intervals and you set your time for 60 seconds on and 1 second off):

1. climbers

2. sprinters r

3. sprinters l

4. roll to stand m sumo pulse

5. alt. lunge backs

6. double down burpee

7. alt. lunge forward

8. long jump walk back

9. open close touchdown

10. scissors

11. running climbers

Let's do thiiiiiis!

xo, Di

BCC-2-Planner

.pdf

Download PDF • 2.32MB