Shred Through the BTC 3.0
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Shred Through the BTC 3.0

Updated: Jan 1, 2021

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:


Day 1: Burpees for Time


Part 1:


Tabata 1:

  1. mountain climber sprawl

  2. speed sprawls

Tabata 2:

  1. burpees

  2. burpees switch lunge

Tabata 3:

  1. burpees rotation

  2. burpees down the hall

Tabata 4:

  1. flying pushup burpee

  2. plank

Part 2: 30 sit ups m sumo pulse


Day 2: Legs for Reps


Part 1:


20-15-10-5

  1. air squats

  2. elevated bridges

  3. sprinters r

  4. sprinters l

  5. sliding side lunge r

  6. sliding side lunge l

Part 2: 30 low plank knee to elbow


Day 3: Jump for Time


Part 1:


You do NOT have to jump at all.

Set your timers for 30-10.

  1. squat jump

  2. open close touchdown

  3. drunk chicken

  4. prisoner walk-ups

  5. hovering pushup 1/4 burpee

  6. ratchet squats

  7. flying pushups

  8. lateral mountain climbers

x1 beginner x2 intermediate x3 advanced


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


Day 4: Chest for Reps


Part 1:


888

  1. wide pushups

  2. decline pusups

  3. incline pushups

  4. monkey pushups

  5. shallow pushups

  6. hovering pulses

  7. prisoner situps to stretch

  8. prisoner twists

Part 2: 30 sit up to crunch


Day 5: Jump for Time


Part 1:


You do NOT have to jump at all.

Set your timers for 30-10.


  1. squat jump

  2. double butt kicks

  3. high knees

  4. modified ninjas

  5. mountain climbers

  6. 3-2-1 switch lunge

  7. plank jacks

  8. lateral mountain climbers

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


Day 6: Legs for Reps


Part 1:


20-15-10-5

  1. prisoner squats

  2. alternating marching bridge

  3. runner's lunge r

  4. runner's lunge l

  5. side plank leg lift r

  6. side plank leg lift l

  7. Dracula

Part 2: 30 low plank knee to elbow


Day 7: Back for Reps


Part 1:


888

  1. pullups sa/slide sa r

  2. pullups sa/slide sa l

  3. bird dog r

  4. bird dog l

  5. deep sliders/pullups

  6. double up sliders (one shallow and one deep)

  7. rocking boat with arms stretched forward

  8. side to side super slow plank

Part 2: 30 super slow crunch


Day 8: Burpees for Time


Part 1:


Tabata 1:

  1. mountain climber sprawl

  2. speed sprawls

Tabata 2:

  1. burpees

  2. burpees switch lunge

Tabata 3:

  1. burpees rotation

  2. burpees down the hall

Tabata 4:

  1. flying pushup burpee

  2. plank

Part 2: 30 sit ups m fast sumo


Day 9: Rest Day



Day 10: Rest Day


Day 11: Burpees for Time


Part 1:


Set your timers for 30-10

  1. mountain climber sprawl

  2. speed sprawl

  3. burpees

  4. burpees switch lunge

  5. burpees rotation

  6. burpees down the hall

  7. flying pushup burpee

  8. plank

x1 beginner x2 intermediate x3 advanced


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


Day 12: Legs for Reps


Part 1:


20-20-10-10

  1. air squats

  2. elevated bridges

  3. sprinters r

  4. sprinters l

  5. sliding side lunge r

  6. sliding side lunge l

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


Day 13: Chest for Reps


Part 1:


888

  1. wide pushups

  2. decline pusups

  3. incline pushups

  4. monkey pushups

  5. shallow pushups

  6. hovering pulses

  7. prisoner situps to stretch

  8. prisoner twists

Part 2: 30 min run/skip/walk


Day 14: Back for Reps


Part 1:


888

  1. pullups sa/slide sa r

  2. pullups sa/slide sa l

  3. bird dog r

  4. bird dog l

  5. deep sliders/pullups

  6. double up sliders (one shallow and one deep)

  7. rocking boat with arms stretched forward

  8. side to side super slow plank

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












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