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Build and Strip 2023

Updated: Feb 1, 2023

Hey hey hey!!! We have arrived at the Bodyholic Build and Strip™ of 2023! I have a few announcements and then we will head right over to the breakdown, which I will drip feed every week as we go along.


Firstly, I finally realized that I will not be able to hold a full live Fit Kitchen™ course this year because it seems that I do not have time between my private Fit Kitchen™ consulting, personal training and projects and workshops with which I am involved. So, please reach out to me privately at di@bodyholic.fit or on Instagram if you feel that you might be interested in last year's recordings and full course, or you feel private consulting is best for you.


Secondly, I have matched the current episodes that are going live since last week, all of the way to the end of January, to the challenge - the Bodyholic with Di podcast is going to be devoted to ENTIRELY throughout January to body recomposition. You can get the science based podcast wherever you get your podcasts and I HIGHLY recommend listening so that you can better your health and wellbeing with no bullshit info.


Finally, for those of you who follow me closely on social media, mainly Instagram, you may know that I am dealing with some big physical challenges AS WE GO THROUGH the Build and Strip - please bear with me. I hugely appreciate it.



So!!! This year, we are going to perform the Build and Strip challenge in 3-day increments. Meaning, every set of 3 days will have repetitive elements and the intensity will rise over the 3 days.


Ok?


Here we go:



Week 1


Build and Strip 23 Day 1 - Cardio and Core Kickoff


RFT


10 burpees


10 V ups


10 rotating squat jumps


10 toes touches


x 3


07:35 for me - how about you?


Build and Strip 23 Day 2 - Abs Shred


Build and Strip 23 Day 3 - Balance Core and Cardio HIIT


Build and Strip 23 Day 4 - Upper Body Kickoff


RFT


10 pushups


10 deep A to planks


10 side plank rotation r


10 side plank rotation l

x 3


Took me 08:01 - and you???


Build and Strip 23 Day 5 - Upper Body Shred


Build and Strip 23 Day 6 - Upper Body and Cardio HIIT


Build and Strip 23 Day 7 - Total Body Plus Flow


Week 2


Build and Strip 23 Day 8 - Lower Body Kickoff


RFT


10 sumo burpees


10 prisoner jump lunge to twist knee up


10 strict mountain climber to front kick


10 high heeled squats


x 3


09:32 for me - how about you?


Build and Strip 23 Day 9 - Leg Killer


Build and Strip 23 Day 10 - Balance Core and Cardio HIIT


Build and Strip 23 Day 11 - Upper Body Beat your Personal Best


RFT


10 pushups


10 deep A to planks


10 side plank rotation r


10 side plank rotation l

x 3


Last week it took me 08:01 - this week it took me 07:47

and you???


Build and Strip 23 Day 12 - Upper Body Shred


Build and Strip 23 Day 13 - Upper Body and Cardio HIIT


Build and Strip 23 Day 14 - Total Body Plus Flow


Week 3


Build and Strip 23 Day 15 - Abs Shred


Build and Strip 23 Day 16 - Cardio and Core Kickoff - Beat your personal best!


RFT


10 burpees


10 V ups


10 rotating squat jumps


10 toes touches


x 3


My PB 07:35 for me - and now I got: 05:51

how about you?


Build and Strip 23 Day 17 - Balance Core and Cardio HIIT


Build and Strip 23 Day 18 - Upper Body Shred


Build and Strip 23 Day 19 - Upper Body Beat your Personal Best


RFT


10 pushups


10 deep A to planks


10 side plank rotation r


10 side plank rotation l

x 3


My pb is 07:47 and I plan on beating it... here's what I go today: 07:26

and you???


Build and Strip 23 Day 20 - Upper Body and Cardio HIIT


Build and Strip 23 Day 21 - Total Body Plus Flow


Week 4


Build and Strip 23 Day 22 - Balance Core and Cardio HIIT


Build and Strip 23 Day 23 - Lower Body Beat your personal best!


RFT


10 sumo burpees


10 prisoner jump lunge to twist knee up


10 strict mountain climber to front kick


10 high heeled squats


x 3


My previous PB is 09:32 for me - Today I beat it: 09:05! how about you?


Build and Strip 23 Day 24 - Leg Killer


Build and Strip 23 Day 25 - Balance Core and Cardio


Build and Strip 23 Day 26 - Upper Body Beat your Personal Best


RFT


10 pushups


10 deep A to planks


10 side plank rotation r


10 side plank rotation l

x 3


Last week it took me 07:47 - this week it took me 07:13

and you???


Build and Strip 23 Day 27 - Upper Body Shred


Build and Strip 23 Day 28 - Total Body Plus Flow


Let's gooooo!!!



xoxoxo,


Di


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