30 fitness challenge-2 - anthony...
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©Copyright 2013, Hybrid Athlete LLC. All rights reserved. No duplication or reproduction of this document is allowed in any form without written permission from Hybrid Athlete LLC. The opinions expressed are not necessarily the opinions of Hybrid Athlete LLC. No claim or opinion in this guide is intended to be, nor should be construed to be, medical advice. Please consult with a healthcare professional before starting any diet or exercise program. The food and drug administration has not evaluated any of the claims made in this book. The information or products mentioned in this document are not intended to diagnose, treat, cure or prevent any disease. The respective authors of the document and Hybrid Athlete LLC make no representations about the suitability of the information contained in this guide for any purpose. The entire risk arising out of the use of its contents remains with the recipient. In no event shall the respective authors of this document and or Hybrid Athlete LLC. be liable for any direct, consequential, incidental, special, punitive or other damages whatsoever. By reading and following the principles in this guide, you acknowledge that you have read, understand and agree to be bound by these terms and conditions.
Disclaimer
30 Fitness Challenge – You CAN get fit at home, using your body and a kettlebell
Getting �t isn’t easy. That’s because it’s di�cult for us to pinpoint our bad habits and replace them with new, better ones. And when it comes to exercise, the hardest part is getting started. We struggle to �gure out what to do, when and how. Making time for �tness is challenging as well. An hour at the gym, another hour spent commuting and showering – ain’t nobody got time for that!
Here’s the deal. We’ve created this 30 day �tness challenge to remove the mystery and hesitation that comes along with wanting t get in shape. Better still, we’ve also subtracted the gym from the equation. All you need to get �t and create a healthy exercise habit is your body, a kettlebell and this 30 day plan.
Over the next 30 days you will be asked to push yourself and put in work. At times it won’t be easy, but in the end it will be worth it. Don’t let the same old excuses hold you back from the body and life you’ve always wanted. 30 days and one piece of equipment is all you’ll need to create a new, better habit – exercise!
WHAT TO EXPECT
This �tness challenge is designed to be completed in order over the course of 30 days. Day 1 is a �tness test that will be repeated on Day 30 of the challenge. If you stick to the plan and put in the work, there’s no doubt that you will outdo your day one performance.
Between Day 1 and Day 14 you will work out four days each week. Three day will include bodyweight and kettlebell exercises, while the fourth day will consist of cardiovascular conditioning.
Between Day 15 and Day 29 you will train �ve days each week. Four days will include bodyweight and kettlebell exercises, while the fourth day will consist of cardiovascular conditioning.
Day 30 will be the �nal �tness test. (Which you will absolutely crush!)
Throughout the 30 Day challenge some sessions are designated as active rest. They are intended to be light activity days where you can include cross-training workouts, yoga, walking, cycling swimming or any other recreational activity you’d like. If you are feeling sore or tired, you can take the day completely o�. However, if you have the time and energy consider some additional physical activity. These sessions do not have to be competitive or structured, but should be viewed as a chance to regroup and de-stress through exercise.
The �tness test explained – AMRAP stands for as many rounds as possible. That means you will perform this circuit – 5x Push-up, 10x Sit-up, 15x BW Squat and 20x Kettlebell Swing – as many times as you can in 12 minutes. Keep track of the number of times you perform the circuit as you will try (successfully) to top that number on Day 30.
REQUIRED EQUIPMENT
Your body and a kettlebell is all you’ll need to complete these workouts. Grab you gym shorts, a T-shirt and your sneakers and put in the work.
ABREVIATONS
FAQ
How long should the training sessions take?Workouts will take about 30 minutes. Some will be a little shorter – think 20 minutes – others will go a little longer; an hour at most.
How long should I rest between Rounds and Circuits?For the most part rest periods are speci�ed. When there is no rest period given move fast, but don’t hurry. Form and safety come �rst, so make sure you nail the technique before you worry about your speed.
During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest up to 3 minutes.
What if I can’t keep up with the Training Schedule?If the training schedule doesn’t work for you, make it work. Try not to skip workouts. Instead you can get them in when you can.
What about unfamiliar exercises?If you don’t know how to perform an exercise or are not sure what it is reference the video library here: www.thehybridathlete.com/videos.
If you’re still unsure email [email protected] and ask him what to do.
KB
BW
Kettlebell
Body Weight
FAQ (Cont.)
What about nutrition?You can’t out train poor nutrition, but there’s no secret diet – it’s called willpower. 80% of the time eat real food; lean meat, veggies, fruit, nuts and seeds. Don’t eat foods that come out of a box or bag; no grains, bread, sugar or starch.
Then, the other 20% of the time you can eat whatever you want.
And the warm-up?A dynamic warm-up is the method we use to prepare your body for exercise. Done correctly, a dynamic warm-up will use continuous movement to transition from a resting heart rate and body temperature to a working heart rate. The idea here is to get your heart going, increase core temperature and break a sweat. Each session will be assigned a warm-up A, B, or C.
Warm-up A: 3 rounds, 30 seconds each Arm Circles (forward /backward, large/small)Trunk Rotation (right and left)Instep Stretch
Warm-up B: 3 Rounds, 30 seconds each Steam EngineTrunk Rotation Tip Over
Warm-up C (Cardio Warm-up)4 Rounds 5x BW Squat 5x Multi-direction Leg Swing 5x Alternate Lunge (each leg)
1x Easy Jog and Dynamic Movements: High-knees, Butt-kicks, Bounding, Reverse Run, etc. @ 5 minutes
LET THE CHALLENGE BEGIN!
Day 1
Warm Up
How did you do? Record your performance:
Fitness Test 12 minute AMRAP 5x Push-up
10x Sit-up 15x BW Squat 20x Kettlebell Swing
Then, max timed plank hold
Total number of rounds performed in 12 minutes? ___________________
Times plank hold? __________________________
Day 2
Off / Active Rest
Day 3
Warm Up B
3 Rounds, 30 seconds each BW Squat Push-up KB Swing Rest @ 30 seconds
3 Rounds, 30 seconds each Alternate Lunge KB Push Press KB Swing Rest @ 30 seconds
3 Rounds, 30 seconds each Squat Hold KB Half moon KB Swing Rest @ 30 seconds
Day 4
Off Day
Day 5
Warm Up A
3 Rounds, 60 seconds each Plank Walk-up Leg Raise Alternate Lunge In and Out
Lateral Lunge Flutter Kick Rest @ 60 seconds
Then,
Max rep BW squat in 60 seconds
Day 6
Warm Up C
Walk, jog or run for at least 20 minutes use a walk, jog technique if needed (jog until you need a break, then walk as needed, repeat for 20 minutes)
Do what you can at first, and plan to increase the length or duration of your run over time.
If you can go 20 minutes try a 5K If 5K is easy do a 10K
Cool down @ 10 min easy jog, static stretching
Day 7
Off Day
Day 8
Warm Up B
4 Rounds 24x BW Squat 12x Jump Squat 24x Alternate Lunge 12x Jump Lunge
3 Rounds 5x Push-up 10x Bird-dog (5 each side)15x Mountain Climber (each leg)
Day 9
Off Day
Day 10
Warm Up A
5 Rounds KB Swing @ 30 seconds Rest @ 10 seconds KB Thruster @ 30 seconds
Rest @ 10 seconds KB Deadlift High-pull @ 30 seconds Rest @ 10 seconds
Max Rep push-up @ 60 seconds
Day 11
Off / Active Rest
Day 12
Warm Up B
3 Rounds, 60 seconds each Jumping Jack Plank Hold Alternate Lunge Plank Hold Right Side
Squat Hold Plank Hold Left Side Rest
Then,
Max rep squat @ 60 seconds
Day 13
Warm Up C
Walk, jog or run for at least 30 minutes use a walk, jog technique if needed (jog until you need a break, then walk as needed, repeat for 30 minutes)
Do what you can at first, and plan to increase the length or duration of your run over time.
If you can go 30 minutes, go for 45 minutes
Cool down @ 10 min easy jog, static stretching
Day 14
Off Day
Day 15
Warm Up A
3 Rounds 5x Push-up 10x Sit-up5x Close Hands Push-up10x In and Out 5x Wide Hands Push-up
3 Rounds 5x Bird Dog (each side)10x Superman Back Extension 15x Mountain Climber (each leg)
Day 16
Off Day
Day 17
Warm Up B
3 Rounds 10x KB Front Squat 10x KB Push Press 20x KB Thruster 3 Rounds
10x KB Deadlift 10x KB High-pull 20x KB Deadlift High-pull
3 Rounds 20x Weighted Sit-up 10x KB Floor to Shelf (each side)
Day 18
Off / Active Rest
Day 19
Warm Up A
4 Rounds12x Knee to Elbow Push-up (6 each side)24x BW Squat 12x Plank Walk-up 24x Alternate Lunge (12 each side)
2 Rounds Plank Hold Right Side @ 60 seconds 15x Mountain Climber (each leg)Plank Hold Left Side @ 60 seconds
Day 20
Warm Up B
3 Rounds, 60 seconds each KB Swing KB Half Moon Squat Hold
Rest 1-3 minutes
3 Rounds, 60 seconds each KB Plank Row (alternating arms)KB Twist KB Deadlift High-pull
Rest 1-3 minutes
50x Flutter Kick
Day 21
Warm Up C
Run 20-40 minutes. Then, every 5 minutes during the run pick up the pace and run faster than your comfortable pace. Sustain this new, faster pace for 1-3 minutes.
When you can’t keep it up any longer, slow down – walk if you have to – then return to your normal pace and repeat the same process.
Day 22
Off Day
Day 23
Warm Up A
4 Rounds, 60 seconds each Jumping Jack BW Squat Mountain Climber
Alternate Lunge Burpee Rest
Then ,
50 x Sit-up
Day 24
Warm Up B
4 Rounds KB Swing @ 60 seconds Rest @ 20 seconds KB Thruster @ 60 seconds
Rest @ 20 seconds KB deadlift High-pull @ 60 seconds Rest @ 20 seconds
Then,
3-way plank hold, 60 seconds each position
Day 25
Day Off
Day 26
Warm Up A
3 Rounds 10x Staggered Hand Push-up (5 each side)20x Flutter Kick (20 each leg)10x Incline Push-up
20x Bird Dog (10 each side)10x Decline Push-up 20x Leg Raise Max rep squat in 60 seconds
Day 27
Warm Up B
KB Front Squat KB Floor to Shelf KB Lunge and Press
KB Upright RowKB Push Press KB Swing
KB Figure 8 KB In and Out
Day 28
Warm Up C
Find a steep hill or stadium stairs to climb Then, walk, jog or sprint the hill or stairs 8-12 times Walk or jog back to the start and repeat.
Cool down @ 10 min easy jog, static stretching
Day 30
Warm Up A
How did you do? Record your performance:
Fitness Test 12 minute AMRAP
5x Push-up 10x Sit-up 15x BW Squat 20x Kettlebell Swing
Then, max timed plank hold
Total number of rounds performed in 12 minutes? ___________________
Times plank hold? __________________________
Day 29
Off Day