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Bodyholic Transformation Challenge 7.0

Updated: Sep 11, 2022

GET READYYYYYYYY!


This is the breakdown for a tough 14-day challenge.


Every exercise is broken down for you except for the 2 Flows - stay focused. You have got this!!!!!



BTC 7.0 Day 1


Booty - Legs - Cardio HIIT


30-10 x 4 First round = Warmup


  1. Band clam to mod plank

  2. 3 Point Pike

  3. Band RDL r

  4. Band RDL l

  5. Strict climbers

  6. 3-2-1 Jump Lunge


BTC 7.0 Day 2


Arms - Cardio Tabata


4 Tabatas the First = Warmup


First:

  1. Knees A to Plank

  2. Plank jacks

  3. JJ

  4. Knees commandoes

Second:


  1. A to Plank

  2. Pushup jacks

  3. Burpees

  4. Commandoes

Third:


  1. Spider plank

  2. Oblique mountain climbers

  3. Double butt kicks

  4. Balance plank toe touches

Fourth:


  1. Sumo stop burpees

  2. Roll to jump

  3. Boat rollovers

  4. Side to side plank



BTC 7.0 Day 3


888

  1. Squat

  2. Squat jump

  3. Deep back lunge to balance r

  4. Deep back lunge to balance

  5. Sprawl

  6. High heeled half way squat

  7. A to plank

  8. Push-ups


BTC 7.0 Day 4


RFT: 3 rounds


10 twist squats to sprawl

10 side plank knee tuck r

10 side plank knee tuck l

10 swipe butt lift

10 knee in side crunch r

10 knee in side crunch l


BTC 7.0 Day 5


Booty - Legs - Cardio HIIT


30-10 First round = Warmup

50-10 x 3


  1. Band clam to mod plank

  2. 3 Point Pike

  3. Band RDL r

  4. Squat Jump

  5. Band RDL l

  6. Squat jump

  7. Strict climbers

  8. 3-2-1 Jump Lunge


BTC 7.0 Day 6


Arms - Cardio HIIT


30-10 the First 4 exercises = Warmup


  1. Knees A to Plank

  2. Plank jacks

  3. JJ

  4. Knees commandoes

  5. A to Plank

  6. Pushup jacks

  7. Burpees

  8. Commandoes

  9. Spider plank

  10. Oblique mountain climbers

  11. Double butt kicks

  12. Balance plank toe touches

  13. Sumo stop burpees

  14. Roll to jump

  15. Boat rollovers

  16. Side to side plank


BTC 7.0 Day 7

10 min Total Body AMRAP


  1. 20 Jump Lunge

  2. 5 Elevated pike

  3. 10 Pretzel squats to kick r

  4. 10 pretzel squats to kick l


BTC 7.0 Day 8


888

  1. Squat

  2. Squat jump

  3. Pretzel squat to balance r

  4. Pretzel squat to balance l

  5. Burpee

  6. High heeled half way squat

  7. Lat slides / pullups

  8. Push-ups


BTC 7.0 Day 9


RFT: 3 rounds - Beat your score from Day 4


10 twist squats to sprawl

10 side plank knee tuck r

10 side plank knee tuck l

10 swipe butt lift

10 knee in side crunch r

10 knee in side crunch l


BTC 7.0 Day 10


Total Body PLUS Flow/

MSF like NEVER before


BTC 7.0 Day 11


Booty - Legs - Cardio HIIT


20-10 First round = Warmup

70-10 x 1


  1. Band clam to mod plank

  2. 3 Point Pike

  3. Band RDL r

  4. Squat Jump

  5. Band RDL l

  6. Squat jump

  7. Strict climbers

  8. 3-2-1 Jump Lunge


BTC 7.0 Day 12


Total Body PLUS Flow


BTC 7.0 Day 13


10 min Total Body AMRAP

  1. 20 Jump Lunge

  2. 5 Elevated pike

  3. 10 Pretzel squats to kick r

  4. 10 pretzel squats to kick l


BTC 7.0 Day 14


  1. 10 jump tuck to sprinter knee up

  2. 10 elevated spiders

  3. 10 deep archer squat to standing l

  4. 10 deep archer squat to standing r

  5. 10 step side to side triceps pushups

  6. 10 jump lunge to pistol or modified pistol

  7. 10 reversed burpee

  8. 10 side crunch / side plank l

  9. 10 side crunch / side plank r

  10. 10 chair burpees

---------- 3 rounds for time

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