Here is the original 30 day challenge that was posted on MomWOD.com. I’ll continue to post workouts here, but you can quickly find workouts if you click on the “MomWOD workouts” tab above!
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Warm-up #1 – http://youtu.be/ozRv3D0xSnw
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)
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Warm-up #2 (Jump Ropes… or pretend you have a jump rope!)- http://youtu.be/a6OXqSuvniI
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches
30 Jumps
10 Walking Lunges
30 Jumps
10 Knee Hug Stretches
30 Jumps
10 Quad Stretches
30 Jumps
10 Side Lunge Stretches
Glute Bridges x 15
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE
Single Leg Glute Bridges x 8 each leg
Straight Leg Raise x 8 each leg
REPEAT the above 3 exercises TWICE
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DAY 1- do warm-up #1
Bench Press – Warm-up with light weights for 2 sets of 10 first.
3 sets of 8 reps (increase weight each set, unless you cannot complete 8 reps. You know you’re at the right weight if reps 6, 7 and 8 are very difficult.)
3 sets of 8 reps (increase weight each set, unless you cannot complete 8 reps. You know you’re at the right weight if reps 6, 7 and 8 are very difficult.)
Chin-ups (*assisted if necessary)
3 sets of 6-10 reps
3 sets of 6-10 reps
(*assisted chin-ups can be done on an assisted machine, with a large band under your knee, or even at an angle shown here in this video)
Shoulder Press (barbell or dumbbells)
3 sets of 8-10 reps
3 sets of 8-10 reps
Bicep Curls and Tricep Extensions (can be done with barbells, dumbbells, bands or suspension trainer)- alternate these two exercises back and forth
3 sets of 15 reps
3 sets of 15 reps
Jack-knife Abs (lying on back, jack-knife your body up so your hands touch your feet… only your butt should be on the ground at the top)
3 sets of 15 reps
3 sets of 15 reps
Side Plank Hip Pop-ups (as pictured here, keep body in straight line and push your hip down and up)
3 sets of 10 reps
3 sets of 10 reps
DAY 2- do warm-up #2
Metabolic Workout– Tabata (20 seconds on, 10 seconds rest)- (video on my youtube page)
Burpees
Situps
**Perform push-ups for 20 sec, rest 10 sec, then do Mtn. Climbers for 20 sec, rest 10 sec, then Burpees for 20 sec, rest 10 sec, then Situps for 20 sec, rest 10…. Repeat the entire thing for a total of 4 times. It should equal 8 minutes.
I also recommend you keep pen and paper nearby so that after each exercise, you can write down how many you did. It’s a great way to see how your first set compares to your fourth set. And also so we can compare to next week.**
CORE
Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice
Planks x 45 seconds
Side Planks x 25 sec. each side
Repeat twice
DAY 3- easy cardio… or rest/recover/foam roll etc.
DAY 4- do warm-up #1
Lower Body Strength
Squats– warm-up with 2 sets of 10 at light weight
3 sets of 8 reps
3 sets of 8 reps
RDL– (romanian deadlift)
3 sets of 10 reps
3 sets of 10 reps
Reverse Lunges
3 sets of 6 each leg
3 sets of 6 each leg
Speed Skater Hops- 3 sets of 10 each leg
Glute Bridges- 2×10
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20
DAY 5- do warm-up #2 – http://youtu.be/a6OXqSuvniI
High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Inchworms x 8
Jumping Jacks x 20
Inchworms x 8
High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrants x 8 each leg
Squat Jumps x 10
Fire hydrants x 8 each leg
High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Bicep Curls x 12
Mountain Climbers x 20
Bicep Curls x 12
High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Bear Walks x 20 steps
Jumping Jacks x 20
Bear Walks x 20 steps
High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrant- knee circles x 8 each leg
Squat Jumps x 10
Fire hydrant- knee circles x 8 each leg
High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Tricep Extensions x 12
Mountain Climbers x 20
Tricep Extensions x 12
**Record the amount of time it takes you to complete the entire circuit. If you’d like to add a few more rounds, follow the pattern above and include a few more dumbbell upper body exercises (simple ones like curls, lateral raises, etc). **
DAY 6- easy cardio, or rest/recover
DAY 7- OFF!!
DAY 8- do warm-up #1
Bench Press
4 sets of 6 reps
4 sets of 6 reps
Chin-ups (*assisted if necessary)
3 sets of 6-12 reps
3 sets of 6-12 reps
Shoulder Press (barbell or dumbbells)
4 sets of 8-10 reps
4 sets of 8-10 reps
Face Pulls
3 sets of 15-20 reps
3 sets of 15-20 reps
Bicep Curls and Tricep Extensions
3 sets of 15 reps each
Jack-knife Abs
3 sets of 15 reps
3 sets of 15 reps
Side Plank Hip Pop-ups
3 sets of 10 reps
3 sets of 10 reps
DAY 9- do warm-up #2
Metabolic Workout– Tabata (20 seconds on, 10 seconds rest)
Burpees
Situps
**Perform push-ups for 20 sec, rest 10 sec, then do Mtn. Climbers for 20 sec, rest 10 sec, then Burpees for 20 sec, rest 10 sec, then Situps for 20 sec, rest 10…. Repeat the entire thing for a total of 4 times. It should equal 8 minutes.
I also recommend you keep pen and paper nearby so that after each exercise, you can write down how many you did. Compare it to your first week and see which ones you’ve improved on… Hopefully all of them!**
CORE
Planks x 50 seconds
Side Planks x 30 sec. each side
Repeat twice
Planks x 50 seconds
Side Planks x 30 sec. each side
Repeat twice
DAY 10- easy cardio or rest
DAY 11- do warm-up #1
Lower Body Strength
Squats– warm-up with 2 sets of 10 at light weight
4 sets of 6 reps
4 sets of 6 reps
RDL– (romanian deadlift)
4 sets of 8 reps
4 sets of 8 reps
Reverse Lunges
3 sets of 6 each leg
3 sets of 6 each leg
Speed Skater Hops- 3 sets of 10 each leg
Glute Bridges- 2×10
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20
Supermans- 2×15
Crunches- 3×20
Calf Raises- 3×20
DAY 12- do warm-up #2
High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Inchworms x 8
Jumping Jacks x 20
Inchworms x 8
High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrants x 8 each leg
Squat Jumps x 10
Fire hydrants x 8 each leg
High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Bicep Curls x 12
Mountain Climbers x 20
Bicep Curls x 12
High Knees in place (or sprint) x20 seconds
Jumping Jacks x 20
Bear Walks x 20 steps
Jumping Jacks x 20
Bear Walks x 20 steps
High Knees in place (or sprint) x20 seconds
Squat Jumps x 10
Fire hydrant- knee circles x 8 each leg
Squat Jumps x 10
Fire hydrant- knee circles x 8 each leg
High Knees in place (or sprint) x20 seconds
Mountain Climbers x 20
Tricep Extensions x 12
Mountain Climbers x 20
Tricep Extensions x 12
**Record the amount of time it takes you to complete the entire circuit. Compare it to last week’s time and see how you did!**
DAY 13- easy cardio or rest/recovery stuff
DAY 14- OFF!!
DAY 15- do warm-up #1
Bench Press (Warm-up with light weights for 2 sets of 10 first.)
First set x8, Second set x6, Third set x6, Fourth set x4
First set x8, Second set x6, Third set x6, Fourth set x4
Incline Pull-ups
4 sets of 6-12 reps
4 sets of 6-12 reps
Side Shoulder Raises and Bentover Shoulder Raises
3 sets of 10-15 each
3 sets of 10-15 each
Bicep Curls and Tricep Extensions – alternate these 2 exercises back and forth
4 sets of 10 reps each
4 sets of 10 reps each
Planks w/ knee to opposite elbow- 3×8 each side
Start in a pushup position. Bring your right knee to your left elbow. Squeeze your abs then return to starting position. Alternate sides as you go. In order to get your knee to your elbow, you will need to rotate your hips a little and really squeeze.
Start in a pushup position. Bring your right knee to your left elbow. Squeeze your abs then return to starting position. Alternate sides as you go. In order to get your knee to your elbow, you will need to rotate your hips a little and really squeeze.
DAY 16- do warm-up #2
Metabolic Workout– Deck of cards workout
Hearts = Push-ups
Diamonds = Mountain Climbers (each leg)
Spades = Burpees
Clubs = Situps
Face cards (no matter what suit) = Squats
Diamonds = Mountain Climbers (each leg)
Spades = Burpees
Clubs = Situps
Face cards (no matter what suit) = Squats
**Shuffle the deck. If you have jokers, put them in at 1/3 and 2/3 of the way through the deck. These little guys will be your REST sessions. Start the clock and draw the first card. If you draw a 9 of hearts, you have 9 push-ups. Next card is 3 of clubs, you have 3 situps. If you draw a 6 of diamonds, you have 6 mountain climbers ON EACH LEG. And so on. When you get to a joker, rest at least 1 minute, but no more than 3. Your goal is to get through the entire deck. Each person is going to be at very different fitness levels. Some of you, I would challenge to finish it in under 30 minutes. Record your time. Yes, it’s random, so don’t be surprised if you draw the same suit multiple times in a row!! **
FINISH WITH:
Planks x 60 seconds (modify on knees, if needed)
Side Planks x 30 sec. each side
Repeat twice
Planks x 60 seconds (modify on knees, if needed)
Side Planks x 30 sec. each side
Repeat twice
DAY 17- easy cardio or rest/recovery stuff
DAY 18- do warm-up #1
Lower Body Strength
Squats– warm-up with 2 sets of 8 at light weight
1st set x8, 2nd set x6, 3rd set x6, 4th set x4
1st set x8, 2nd set x6, 3rd set x6, 4th set x4
Single Leg RDL– (romanian deadlift)
3 sets of 8 reps each leg
3 sets of 8 reps each leg
Side Lunges
3 sets of 8 each leg
(These can be done holding dumbbells or kettlebells or a medicine ball, or with a barbell on your shoulders.)
3 sets of 8 each leg
(These can be done holding dumbbells or kettlebells or a medicine ball, or with a barbell on your shoulders.)
Lunge Jumps- 3 sets of 10 each leg
Glute Bridges w/ feet on stability ball- 2×10
Supermans on stability ball- 2×15
Crunches on stability ball- 3×20
Calf Raises- 3×20
Supermans on stability ball- 2×15
Crunches on stability ball- 3×20
Calf Raises- 3×20
DAY 19- do warm-up #2
1st Round
High Knees in place (or sprint) x30 seconds
Bicep Curls x 10
Tricep Extensions (or Dips) x10
Bicep Curls x 10
Tricep Extensions (or Dips) x10
REPEAT 3 TIMES (time yourself)
TAKE 2-3 minutes REST
2nd Round
High Knees in place (or sprint) x30 seconds
Mountain Climbers x 20
Bear Walks or Walking Lunges x 10 steps
Mountain Climbers x 20
Bear Walks or Walking Lunges x 10 steps
REPEAT 3 TIMES (time yourself)
(If you’re up for another round, you can do the following)
3rd Round
High Knees in place (or sprint) x30 seconds
Inchworms x 5
Crunches or Russian Twists x 20
Inchworms x 5
Crunches or Russian Twists x 20
DAY 20- easy cardio/ rest /recovery
DAY 21- OFF
DAY 22- do warm-up #1
Bench Press (Warm-up with light weights for 1 set of 10.)
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
(Increase weight each set. If I did 75 pounds last week for my last set of 4, this week might look something like this: 45×5, 55×3, 65×3, 75×3, 85 x as many as possible. Your goal should be to get somewhere between 3 and 10 reps on the last set… so it should be difficult. Make sure you have a spotter or helper. Do not stop because your arms feel a little fatigued… push through until you’re certain you can’t do another rep.)
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
(Increase weight each set. If I did 75 pounds last week for my last set of 4, this week might look something like this: 45×5, 55×3, 65×3, 75×3, 85 x as many as possible. Your goal should be to get somewhere between 3 and 10 reps on the last set… so it should be difficult. Make sure you have a spotter or helper. Do not stop because your arms feel a little fatigued… push through until you’re certain you can’t do another rep.)
Incline Pull-ups
4 sets of 6-12 reps
4 sets of 6-12 reps
Side Shoulder Raises and Bentover Shoulder Raises
3 sets of 10-15 each
3 sets of 10-15 each
Bicep Curls and Tricep Extensions (can be done with barbells, dumbbells, bands or suspension trainer)- alternate these two exercises back and forth
4 sets of 10 reps each
4 sets of 10 reps each
Planks w/ knee to opposite elbow- 3×8 each side
DAY 23- do warm-up #2
Metabolic Workout– Deck of cards workout
Hearts = Push-ups
Diamonds = Mountain Climbers or Lunges (each leg) (PICK ONE)
Spades = Burpees or DB Rows (PICK ONE)
Clubs = Situps
Face cards (no matter what suit) = Squats
Diamonds = Mountain Climbers or Lunges (each leg) (PICK ONE)
Spades = Burpees or DB Rows (PICK ONE)
Clubs = Situps
Face cards (no matter what suit) = Squats
FINISH WITH:
Planks x 60 seconds (modify on knees, if needed)
Side Planks x 30 sec. each side
Repeat twice
Planks x 60 seconds (modify on knees, if needed)
Side Planks x 30 sec. each side
Repeat twice
DAY 24- easy cardio/ recovery/rest….
DAY 25- do warm-up #1
Squats– warm-up with 2 sets of 8 at light weight
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
Single Leg RDL– (romanian deadlift)
3 sets of 8 reps each leg
3 sets of 8 reps each leg
Side Lunges
3 sets of 8 each leg
(These can be done holding dumbbells or kettlebells or a medicine ball, or with a barbell on your shoulders.)
3 sets of 8 each leg
(These can be done holding dumbbells or kettlebells or a medicine ball, or with a barbell on your shoulders.)
Lunge Jumps- 3 sets of 10 each leg
Glute Bridges w/ feet on stability ball- 2×10
Supermans on stability ball- 2×15
Crunches on stability ball- 3×20
Calf Raises- 3×20
Supermans on stability ball- 2×15
Crunches on stability ball- 3×20
Calf Raises- 3×20
DAY 26- do warm-up #2
1st Round
High Knees in place (or sprint) x30 seconds
Bicep Curls x 10
Tricep Extensions (or Dips) x10
Bicep Curls x 10
Tricep Extensions (or Dips) x10
REPEAT 3 TIMES (time yourself)
TAKE 2-3 minutes REST
2nd Round
High Knees in place (or sprint) x30 seconds
Mountain Climbers x 20
Bear Walks or Walking Lunges x 10 steps
Mountain Climbers x 20
Bear Walks or Walking Lunges x 10 steps
REPEAT 3 TIMES (time yourself)
(If you’re up for another round, depending on your fitness level, you can do the following)
3rd Round
High Knees in place (or sprint) x30 seconds
Inchworms x 5
Crunches or Russian Twists x 20
Inchworms x 5
Crunches or Russian Twists x 20
