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The Bodyholic Transformation Challenge 6.0

Updated: May 2, 2022

This is the FULL breakdown for the next 14 days!


PLEEEEASE take the before picture - if you are really going to put the work into the next 14 days, you will regret NOT taking the picture on the morning of Day 1.


PLEEEEEASE tag @bodyholic on Instagram and Facebook!


Finally, you are going to want to stay posted with the Instagram story as I will be closely guiding with tips and updates.


Here we freaking gooooooo!



BTC 6 Day 1

Cardio and Core HIIT


Equipment: Chair and Mat

30 - 10 x 3

  1. Seated leg drop

  2. Lunge and kickover r

  3. Lunge and kickover l

  4. Crossback lunge r

  5. Side chair lunge r

  6. Crossback lunge l

  7. Side chair lunge l

  8. Side to side tap off chair plank


Tabata:


Alternate between burpees and alternating chair hops


BTC 6 Day 2

Upper Body and Abs REPS

  1. Side plank lift to rotation and knee in r 10

  2. Side plank lift to rotation and knee in l 10

  3. Negative triceps pushups 10

  4. Flying chest pushup roll to oblique pike 10

  5. Headstand breath 5


Repeat x 3


Tabata:


Alternate between roll to stand and vertical leaps


BTC 6 Day 3

Legs and Abs REPS

Equipment: Chair and Mat

  1. Decline bridge s/l r 10

  2. Step up to balance SLOW r 10

  3. Decline bridge s/l l 10

  4. Step up to balance SLOW l 10

  5. Rocking boat 20


Repeat x 3


Tabata:


Alternate between s/l sprawl and scissors


BTC 6 Day 4

Cardio and Core HIIT


Equipment: Chair and Mat

45 - 15 x 3

  1. Seated leg drop

  2. Lunge and kickover r

  3. Lunge and kickover l

  4. Crossback lunge r

  5. Side chair lunge r

  6. Crossback lunge l

  7. Side chair lunge l

  8. Side to side tap off chair plank


10 minute AMRAP:


Alternate between 15 burpees and 20 alternating chair hops


BTC 6 Day 5

Upper Body and Abs


45 - 15 x 3

  1. Side plank lift to rotation and knee in r

  2. Side plank lift to rotation and knee in l

  3. Negative triceps pushups

  4. Flying chest pushup roll to oblique pike

  5. Headstand


10 minute AMRAP:


Alternate between 10 roll to stand and 20 vertical leaps


BTC 6 Day 6

Shred your Abs


Equipment: Chair and Mat

45 - 15 x 3

  1. Chair scissors

  2. Mat scissors

  3. Side to side tap off chair plank

  4. Elevated legs sit up

  5. Seated leg drop


BTC 6 Day 7

Cardio and Stretch


5 minute AMRAP:

  1. 5 burpees

  2. 5 drunk chicken

  3. 5 donkey kicks

MSF - Stretch


BTC 6 Day 8

Cardio and Core HIIT


Equipment: Chair and Mat Optional: weight

50 - 10 x 3

  1. Seated leg drop

  2. Lunge and kickover r

  3. Lunge and kickover l

  4. Crossback lunge r

  5. Side chair lunge r

  6. Crossback lunge l

  7. Side chair lunge l

  8. Side to side tap off chair plank

  9. Decline mountain climbers


Tabata:


Alternate between burpees and alternating chair hops


BTC 6 Day 9

Upper Body and Abs REPS

  1. Side plank lift to rotation and knee in r 8

  2. Side plank lift to rotation and knee in l 8

  3. Negative triceps pushups - no cobra 10

  4. Flying chest pushup 12

  5. Headstand breath 10

  6. Oblique pike r 8

  7. Oblique pike l 8


Repeat x 3


Tabata:


Alternate between roll to jump and sumo jumps


BTC 6 Day 10

Legs and Abs REPS

Equipment: Chair and Mat Optional: weights

  1. Decline bridge s/l r 15

  2. Step up to balance SLOW r 15

  3. Decline bridge s/l l 15

  4. Step up to balance SLOW l 15

  5. Rocking boat 30


Repeat x 3


Tabata:


Alternate between s/l sprawl and jumping lunges


BTC 6 Day 11

Cardio and Core HIIT


Equipment: Mat Optional: weight

60 - 10 x 3

  1. Leg drop

  2. Lunge and kickover r

  3. Lunge and kickover l

  4. Crossback lunge r

  5. Side lunge r

  6. Crossback lunge l

  7. Side lunge l

  8. In out jack plank


10 minute AMRAP:


Alternate between 15 burpees and 20 alternating crossback lunge to vertical leap


BTC 6 Day 12

Upper Body and Abs


60 - 10 x 3

  1. Side plank lift to rotation and knee in r

  2. Side plank lift to rotation and knee in l

  3. Negative triceps pushups

  4. Flying chest pushup roll to oblique pike

  5. Headstand


10 minute AMRAP:


Alternate between 10 roll to jump and 20 gentle strict climbers


BTC 6 Day 13

Shred your Abs


Equipment: Chair and Mat

60 - 10 x 3

  1. Chair scissors

  2. Mat scissors

  3. Side to side tap off chair plank

  4. Elevated legs sit up

  5. Seated leg drop


BTC 6 Day 14

Cardio


5 minute AMRAP:

  1. 5 burpees

  2. 5 drunk chicken

  3. 5 donkey kicks

5 minute AMRAP:

  1. 10 side lunge to balance and shuffle

  2. 10 climbers to s/l pyramid (every 3)

  3. 10 alternating s/a sprawls

DEEEEEP BREATH.


Take your before pic!!!!!!


Let's get t h i s!!!!!!!!


xoxo,


Di

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