The 2021 Transformation Challenge- BTC 4.0

Updated: Jan 9

The Transformation Challenge that perfectly welcomes 2021 into our lives!


Happy New Year! I am beyond thrilled that we are bringing in the 2021 together! The first thing I want to say regarding this challenge is - USE THE ACCOUNTABILITY WhatsApp group and COACHING CALLS. I promise that they will push you to the next level and they are the real game changers. Allow me and the rest of the tribe support you!



This BTC is definitely the most thought provoking challenge that I have ever planned out as there are 3 components for every single day: 1. The Workout 2. The Mindfulness Task 3. The Physical Task.


The workouts are designed extremely carefully in order to create a gradual escalation that is also extremely effective. This is me saying - stick to the plan as it is.


Every day you will have 3 videos dripped to you: the workout together with me, a very short video regarding mindfulness and how to increase it in your daily life and a short video regarding physical health and taking baby steps in order to enhance it.


There is a Week-1 pdf download already available to you both here and on the Day 1 section and the Week-2 will be available when we get to Day 8.


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).


PLEASE NOTE: The Challenge is currently being held on a different platform due to it's intricacies.


PLEASE CONTINUE TO READ CAREFULLY IF YOU PLAN ON DOING THE CHALLENGE FOR REAL. WARNING: WE ARE NOT SIMPLY GOING THROUGH THE MOTIONS.


I will also share with you that, as per usual, my eating (especially during a challenge) is very clean and based on my Fit Kitchen program so my coffee is black, most of the time, the sugar and flour are very scarce and my protein is on the rise.


Ok!! Here is the breakdown (currently Day 1-6 are set... I am going to change the rest by Sunday):




Day 1:

Do each exercise at maximum intensity for 30 seconds. Rest for 10 seconds between exercises.

  1. Jumping Jacks

  2. Wall Sit

  3. Chest Push-Ups

  4. Ab Crunches

  5. Step Ups (use a sturdy chair)

  6. Squats

  7. Dips (use a sturdy bed or chair)

  8. Plank

  9. High Knee Sprint (in place if you have no space)

  10. Alternating lunges back

  11. Triceps Pushups

  12. Side plank (15 sec on each side)

Day 2:

MSF


Day 3:

1.

Exercise at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


2.


Alternate Drunk Chickens with Speed Sprawls at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


3.


Alternate Jump Lunges with Burpees at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


4.


Alternate Squat Jumps with Pushup to Side Plank at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Day 4:

1.

444

R lunge forward

L lunge forward

R hop up

L hop up


2.

444

Chest pushups

Flying pushups

Rotating squat jump

Roll to vertical leap


Day 5:

Tabata is all about hitting it at 100%. For this workout, your sprint is closer to 80% max. The same applies, warm up first. Sprint (run, stationary bike, jump rope) for 45 seconds. Rest for 45 seconds. Repeat 5 times. Cool down if you are done. Or... keep going with me...


Work for 45 seconds - just go down the list Rest for 15 seconds.


  1. Lunge to balance & press R

  2. Lunge to balance & press L

  3. Lunge to explosive balance hop R

  4. Lunge to explosive balance hop L

  5. Postural jump lunge pogo R

  6. Postural jump lunge pogo L

  7. Roll to stand

  8. Roll to jump

  9. Weighted roll to stand

  10. Situps

  11. Weighted situps


Day 6:

MSF


Day 7:

Warmup like usual PLEASE

  1. 20 push-ups with an emphasis on form. Don’t go to failure. It’s ok to do fewer or modifications in order to avoid failure.

  2. 20 squats. It’s even better if you have a kettlebell or some extra weight to hold.

  3. 20 dips.

  4. 1-min plank.


Do this circuit 2 more times, decreasing repetitions to 15 then 10 for each exercise as necessary. Remember, no going to failure! Annnd do NOT touch that 1-min plank :)

Next...


  1. 20 speed sprawls with an emphasis on form. Don’t go to failure. It’s ok to do fewer or modifications in order to avoid failure.

  2. 20 froggies. It’s even better if you have a kettlebell or some extra weight to hold - yup... this is not a mistake.

  3. 20 jump jack pushups.

  4. 1-min side plank.


Do this circuit 2 more times, decreasing repetitions to 15 then 10 for each exercise as necessary. Annnd do NOT touch that 1-min side plank - the 3rd time will be 1 minute alternating sides.


Day 8:

Do each exercise at maximum intensity - fa real -for 30 seconds. Rest for 10 seconds between exercises.

  1. Jumping Jacks

  2. Wall Sit

  3. Chest Push-Ups

  4. Ab Crunches

  5. Step Ups (use a sturdy chair)

  6. Squats

  7. Dips (use a sturdy bed or chair)

  8. Plank

  9. High Knee Sprint (in place if you have no space)

  10. Alternating lunges back

  11. Triceps Pushups

  12. Side plank (half on each side)

Repeat at 45-15



Day 9:

MSF


Day 10:

The powerhouse of all HIIT workouts is the Tabata sprint. Pick any exercise that you can safely dial up the intensity instantly with. Sprints, jumping rope or a stationary bike all work. Do your regular warmup (it can even be one of the Warm-Up videos from challenges or beginner/advance channels).

1.

Exercise of choice at med-high intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


2.


Alternate Scissors with Strict Climbers at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


3.


Alternate SL Sprawl with same side SL 1/4 Burpee at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

Rest for 60 seconds.


4.


Alternate Low Shuffle with Flying Pushup at maximum intensity for 20 seconds. Rest for 10 seconds. Repeat 8 times (a total of 4 minutes).

5.


60's of:

Crunch

Sit Up

Toe Touch

Bicycle

Balance Bicycle


Day 11:


888

R lunge forward

L lunge forward

R hop up

L hop up

Chest pushups

Flying pushups

Rotating squat jump

Roll to vertical leap


Day 12:

Sprint (run, stationary bike, jump rope) for 60 seconds. Rest for 30 seconds. Repeat 5 times. Cool down if you are done. Or... keep going with me...


Work for 45 seconds - just go down the list Rest for 15 seconds.


  1. Lunge to balance & press R

  2. Lunge to balance & press L

  3. Lunge to explosive balance hop R

  4. Lunge to explosive balance hop L

  5. Sl squat jump R

  6. Sl squat jump L

  7. Butt lift to stand

  8. Butt lift to jump

  9. Weighted (optional) roll to stand

  10. Side to side situps

  11. Weighted side to side situps


Day 13:

MSF


Day 14:

20 push-ups with an emphasis on form. Don’t fear failure today. Form must be on point!

  1. 20 push-ups with an emphasis on form.

  2. 20 squats. It’s even better if you have a kettlebell or some extra weight to hold.

  3. 20 dips.

  4. 1-min plank.


Do this circuit 2 more times, decreasing repetitions to 15 then 10 for each exercise as necessary. Annnd do NOT touch that 1-min plank :)

Next...


  1. 20 speed sprawls with an emphasis on form. Don’t go to failure. It’s ok to do fewer or modifications in order to avoid failure.

  2. 20 froggies. It’s even better if you have a kettlebell or some extra weight to hold - yup... this is not a mistake.

  3. 20 jump jack pushups.

  4. 1-min side plank.


Do this circuit 2 more times, decreasing repetitions to 15 then 10 for each exercise as necessary. Annnd do NOT touch that 1-min side plank - the 3rd time will be 1 minute alternating sides.





Let's do thiiiiiiis. Together!!!


xoxo,


Di



Workout-Planner
.pdf
Download PDF • 1.11MB









Workout-Planner (1)
.pdf
Download PDF • 1.11MB

42 views0 comments
 

©2020 by bodyholic