30 Day Movement Fitness Challenge Week 1 Workouts
Introduction to the 30 Day Fitness Challenge
PILLARS OF PROGRESS
Consistency - If you aren't getting your backside to the gym, you can't build muscle. Sounds obvious, right? It is, but how many folks lift for a year straight without missing more than a handful of workouts?
Progression - You must progressively challenge your muscles with more resistance, in some form or fashion. If you don't, they have no reason to grow.
Patience - Muscle is built one set at a time. There is much you can do to optimize the process, but little you can do to expedite it. Focus on optimizing training, diet and supplementation. From here it's all about putting in the work and bidding your time.
Proper Diet - Proper training must be backed with a smart diet. If your eating plan lacks proper protein intake, healthy fats and other recovery and muscle building essentials, you are minimizing the efforts of your workouts.
Listening - Listening to your body is an essential. If someone tells you to try workout X or exercise Y, but they don't fit your schedule or body type, it might end up costing you gym time or results
Phase 1 – Total Body Movement Patterns
You will be training 4-6 days per week. Each day will feature a unique workout. Here is a sample schedule:
Workout Notes:
Resistance - Use the same weight for each set of a given exercise.
When to Add Weight - When you are able to confidently perform the stated number of reps for each of the sets, add a small amount of resistance the next time you perform this movement.
Rest - Rest no more than 2 to 3 minutes between sets. For some exercises you may feel ready for your next set after as little as 30 to 60 seconds.
Abs/Calves - Alternate between working abs and calves each workout.
Exercise Swaps:
Squats - You may substitute in front squats.
Bench Press - You may substitute in incline bench press.
Seated Cable Rows - You may substitute in V-bar pull downs, one arm dumbbell rows or T-bar rows.
Leg Curls - You may use any lying, seated or standing leg curl variation.
EZ Bar Curls - You may substitute in any straight bar curl variation.
Abdominals/Calves - Use any preferred exercise variation.
Dumbbell Stiff Leg Deadlifts - You may substitute in barbell stiff leg deadlifts.
Pec Dec - You may substitute in flyes or cable crossovers.
Lat Pull Downs - You may substitute in any pull up or pull down variation.
Leg Press - You may substitute in hack squats.
Alternating Dumbbell Curls - You may substitute in any dumbbell curls variation.
Rest and Reflection Days Instruction
On this day, take the time to rest and reflect. Week one’s rest day will serve as an opportunity for mental preparation. During this time, reflect on your current spiritual, mental and physical condition. Identify you goals as you enter into Phase 1. Below you will find a guide for your weekly reflection. The purpose is to examine the day in prayerful contemplation of God’s presence in your life. It is an intentional survey of your responses, and the various dimensions of your actual, lived relationship with God in the most common and ordinary details of your life. You might recognize sources of constant discouragement or anxiety. You may realize that there is a type of work or ministry that really brings joy to your life or you may begin to see areas you need to change.
Take a few minutes to notice what you might easily miss on a day-to-day basis. The regular practice of Examen increases our awareness, attentiveness, and enjoyment of God. It should be done each REST day of the week for about 15 minutes. (Note: you may find yourself reflecting for longer periods of time as patterns emerge.)
Create Space
Find or create space where you can be without distractions.
Notice Yourself
Take to a few minutes to quiet yourself. Breathe in deeply. Notice yourself.
Invite
Invite God’s presence through the Holy Spirit to be in this moment with you.
Recall
Take note of your gleanings from this time. What was your response? What, in particular, stood out most from our reflection?
Respond
Survey your week. Ask him to remind or introduce to you the things that were life-giving today. What was life-draining today? As you recall these events, notice your emotions. Thank God for the details you recall.
Give Thanks
Thank God for his presence and active involvement in your life.
Cardio Workout 1
WORKOUT 1 Warm Up: 1/2 mile run on treadmill
You will complete each exercise in order and rest 1 minute when the entire round is complete
CARDIO
PUSH UP TOE TOUCHES: 15 REPS
STATIC SQUAT HOLD: 60 SECONDS
JUMP TUCKS: 15 REPS
SPIDERMAN PLANKS: 20 REPS EACH LEG COMPLETE 3 ROUNDS OF THIS CARDIO SEQUENCE
**COMPLETE FIVE (5) thirty second sprints on the treadmill with 10 seconds rest between each sprint.
(Example: 30 seconds on/ 10 seconds off at SPEED 10.0MPH. 0% INCLINE.)
CORE
CRISS CROSS TUCK-INS: 30 REPS
Seated CLOCKS: 15 REPS EACH DIRECTION
FLUTTER BICYCLES: 20 REPS EACH LEG COMPLETE 3 ROUNDS OF THIS CORE SEQUENCE
**COMPLETE FIVE (5) 20 second sprints on the treadmill with 5 seconds rest between each sprint
(Example: 20 seconds on/ 5 seconds off at SPEED 10.0MPH. 0% INCLINE.)
Leg Workout 1
Our goal is to create a functional foundation of leg Strength and start to build form without increasing heavy weight.
WARM UP:
You will then progress to 100 JUMP ROPES (both feet at same time). You don't have to complete them in a row, but just make it to.
From there we want 10 Burpees and 50 mountain climbers each leg.
Complete A, B, C of each circuit and then rest for 1 minute.
You must complete A,B,C with no rest in between each exercise in order to equal 1 Round.
CIRCUIT 1
A.) BARBELL BACK Squat: 15 reps
B.) Step Back Lunges: 15 reps each leg
C.) JUMP Tucks (using your body weight): 15 reps each leg.
COMPLETE THIS CIRCUIT 4 TIMES AND MOVE TO CIRCUIT 2
CIRCUIT 2
A.) STEP UPS: 10 reps each leg
B.) Hip Raise/GLUTE BRIDGES: 20 reps
C.) Side Lunges: 15 each leg
COMPLETE THIS CIRCUIT 3 TIMES AND MOVE TO (CORE Blitz Circuit)
CORE Blitz Circuit
A.) Reverse planks: 1 minute
B.) V-CRUNCH: 15 REPS
C.) FLUTTER BICYCLE CRUNCHES: 20 REPS EACH LEG
D.) 90/90 CRUNCHES
COMPLETE 3 ROUNDS of abs.
POWER PLYOMETRIC WORKOUT 1
Our focus and emphasis for this workout is high intensity interval training to increase fast twitch muscle fiber and burn fat without sacrificing muscle.
WARM UP:
JUMP ROPE: 200 on both feet
Single leg jump rope; 250 REPS (125 REPS EACH LEG)
Circuit 1:
JUMP TUCKS: 30 SECONDS
SEATED KOBES: 1 MINUTE
REST 20 SECONDS
Circuit 2:
MONKEY SQUATS: 30 SECONDS
HEEL TOUCHES: 1 MINUTE
REST 20 SECONDS
Circuit 3:
JUMP LUNGES: 30 SECONDS
AROUND THE WORLD CRUNCHES: 1 MINUTE
REST:20 SECONDS
Circuit 4:
PUSH UP CLAPS: 30 SECONDS
JUMP ROPES:1 MINUTE
REST: 20 SECONDS
COMPLETE 4 ROUNDS
Pull WORKOUT 1
WARM UP:
HIGH ROTATOR CUFF WARM UP: 15 REPS
LOW ROTATOR CUFF WARM UP: 15 REPS
COMPLETE 3 SETS (LIGHT WEIGHT) TO WARM UP SHOULDERS
Circuit 1:
1a.) DUMBBELL UPRIGHT ROWS: 15 REPS
1b.) PALMS UP CURLS: 15 REPS
1c.) Plate Grips: 20 reps (10 each hand)
complete 3 sets of this superset. perform each exercise back to back with no rest in between.
Circuit 2:
2a.) Plank ROWS: 15 reps each arm.
2b.) Wide Grip Lat Pulldown: 15 reps
2c.) Seated Hammer Curls: 10 reps HEAVY.
complete 3 sets of this superset. perform each exercise back to back with no rest in between.
Circuit 3:
CLOSE GRIP LAT PULLDOWNS (PALMS IN): 5 SETS
SET 1: 20 REPS, SET 2: 20 REPS, SETS 3-5: 12 REPS EACH
You will be completing "Straight Sets" of this movement. Complete each set before moving to CIRCUIT 4.
Circuit 4:
Russian Twists: 30 REPS each side
SIDE PLANKS: 15 REPS each side
Close Grip Pull ups: As many reps As possible.
Complete 3 sets of this superset. perform each exercise back to back with no rest in between.
PUSH Workout 1
Warmup:
Begin with 1 mile run, less than 7-8 minutes pace.
Circuit 1:
A.) DB Chest Press leg lift: 15 reps
B.) Push-Up Claps: as many reps as possible.
C.) Side Raises: 20 reps
Do each exercise in order. COMPLETE 4 rounds. rest 1 minute between rounds.
Circuit 2:
A.) DB Pullovers: 15 reps (HEAVY)
B.) Diamond Push Ups: 15 reps
C.) Bench Dips: 15 reps
Do each exercise in order. COMPLETE 3 rounds. rest 30 seconds between rounds.
Circuit 3:
A.) Piggyback kickbacks: 20 reps
B.) 1 arm tricep extensions: 15 reps each arm
Do each exercise in order. COMPLETE 4 rounds. rest 30 seconds between rounds.
Abs:
1 leg Toe Touches: 25 reps each leg
Jack knife's: 20 reps each leg
V-sit twists: 25 each side.
Complete 3 rounds.