Hi everyone! We have arrived at the very very last week of the 4-Week Build and Strip challenge for 2021. This is the end... (beautiful friend...)
This is a cardio week and it can also be done as a 7-day cardio challenge that will take the Bodyholic Cardio Challenge 3.0 to another level.
Here is the Bodyholic Cardio Challenge 4.0:
March
22
BCC 4 #1 Stretch and HIIT
No Breakdown Available
23
BCC 4 #2 Cardio and Core HIIT:
45-10:
alternating step ups
jump jacks
modified burpee
sprawl forward
bicycles freeze / rocking modification: alternating leg bridges
side to side explosive bunny hops
opposite shoulder touch plank
opposite foot touch plank
donkey kicks
skipping / skip with rope
alternating hop ups
drunken chicken
modified burpee
sprawl forward
bicycles freeze / rocking modification: alternating leg bridges
side to side explosive bunny hops
opposite shoulder touch plank
opposite foot touch plank
donkey kicks
skipping / skip with rope
24
BCC 4 #3 Burpee Pyramid
5 1/4 burpees
5 1/2 burpees
5 sprawls
5 burpees
7 1/4 burpees
7 1/2 burpees
7 sprawls
7 burpees
9 1/4 burpees
9 1/2 burpees
9 sprawls
9 burpees
7 1/4 burpees
7 1/2 burpees
7 sprawls
7 burpees
5 1/4 burpees
5 1/2 burpees
5 sprawls
5 burpees
Finisher:
10 rotating burpees
10 rotating sprawls
10 rotating jump squats
25
BCC 4 #4 Total Body HIIT
60-10 x2:
step up to balance r
step up to balance l
burpee
side to side pogo plank
unstoppable bicycles m alternating leg bridges
side to side jump squat
shoulder, knee and toe touch plank
flying pushups
roll to jump m sumo jump
double butt kicks x4 butt kicks x10
26
BCC 4 #5 15 min AMRAP
30 alternating jump lunges
20 single leg r oblique 1/4 burpees
20 single leg l oblique 1/4 burpees
20 alternating step back to hop ups r
20 alternating step back to hop ups l
30 roll to stand modification: sit ups or sumo squats
27
BCC 4 #6 Cardio and Core HIIT
60-10:
alternating step ups
jump jacks
modified burpee
sprawl forward
bicycles freeze / rocking modification: alternating leg bridges
side to side explosive bunny hops
opposite shoulder touch plank
opposite foot touch plank
donkey kicks
skipping / skip with rope
28
BCC 4 #7 2 x 15 min AMRAP
10 vertical leaps 5 knee tucks
10 squat jumps 10 switch lunge
10 jj pushups to donkey kick
10 scissors combo: scissor + side to side pogo + knee tuck
Get your mind right. You've got this.
Seriously though.... there is no turning back now.
xoxo, Di