The Bodyholic Transformation Challenge 6.0

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