30 Day Challenge: Day 8

Day 8

Warm-up #1
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)


Bench Press- 4 sets of 6 reps (always do a couple warm-up sets with the bar/lighter weights)
(Take note of your weight from last week. You should be able to increase the weights.)

Chin-ups (*assisted if necessary)
3 sets of 6-12 reps
(Again, take note of how many reps you did last week and try to improve by at least one rep!)

Shoulder Press (barbell or dumbbells)
4 sets of 8-10 reps

Face Pulls
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

Side Plank Hip Pop-ups
3 sets of 10 reps


About Julia Ladewski

3 Responses to “30 Day Challenge: Day 8”

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  1. Becky S. Koontz says:

    You make the hip pop ups look so easy! Pretty sure I didn’t look like that when I did them! 🙂 Hurt in a good way! I’m sure I’ll be feeling them tomorrow!

  2. Sylvia says:

    the workout was a little quicker/easier today, but still hard. I actually had a little difficutly with my right knee, but will see how it feels tomorrow. Did increase my weights and boy do my shoulders/arms feel it. Still have to say my fav is the face pull. What weight do you do when doing the face pull?

  3. Chhaya says:

    Yesterday was hard. I think I did better last time but yesterday was with increased weights and I had a terrible stomach ache. I tried to complete every set but gave up on bicep curls. Did the abs and hip pop ups though. Looking forward to today’s tabata workout. Hope there will be an improvement.

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