30 Day HIT Challenge

Day 1 Day 2 Day 3 REST Day 1

100 Squats 100 Wide Squats 100 Close Squats 100 Squats
50 Pushups 50 Close Pushups 50 Diamond P/U 50 Pushups
5 x 10 Ab Roller 5 x 20 Sit-up 5 x 20 Leg Raise 5 x 10 Ab Roller
100 Calf Raise 150 Calf Raise 100 Calf Raise 100 Calf Raise
50 Shldr Press 50 Lat Raise 50 shrug 50 Shldr Press
5 x 15 Curl 5 x 15 Cable Curl 5 x 15 Con Curl 5 x 15 Curl
50 Lunges 50 Step-ups 50 Jump Up 50 Lunges
5x15 Pushdowns 5x15 Extensions 5x15 Skull Crush 5x15 Pushdowns
5 x 10 Pullups 5 x 10 Lying Pull 5 x 10 Seat Row 5 x 10 Pullups
5 x 20 Crunches 5 x 20 Plank 5 x 20 Flutter 5 x 20 Crunches
20 Min Bike 20 Min Bike 20 Min Bike 20 Min Bike
Day 2 Day 3 REST Day 1 Day 2
100 Wide Squats 100 Close Squats 100 Squats 100 Wide Squats
50 Close Pushups 50 Diamond P/U 50 Pushups 50 Close Pushups
5 x 20 Sit-up 5 x 20 Leg Raise 5 x 10 Ab Roller 5 x 20 Sit-up
150 Calf Raise 100 Calf Raise 100 Calf Raise 150 Calf Raise
50 Lat Raise 50 shrug 50 Shldr Press 50 Lat Raise
5 x 15 Cable Curl 5 x 15 Con Curl 5 x 15 Curl 5 x 15 Cable Curl
50 Step-ups 50 Jump Up 50 Lunges 50 Step-ups
5x15 Extensions 5x15 Skull Crush 5x15 Pushdowns 5x15 Extensions
5 x 10 Lying Pull 5 x 10 Seat Row 5 x 10 Pullups 5 x 10 Lying Pull
5 x 20 Plank 5 x 20 Flutter 5 x 20 Crunches 5 x 20 Plank
20 Min Bike 20 Min Bike 20 Min Bike 20 Min Bike
Day 3 REST Day 1 Day 2 Day 3
100 Close Squats 100 Squats 100 Wide Squats 100 Close Squats
50 Diamond P/U 50 Pushups 50 Close Pushups 50 Diamond P/U
5 x 20 Leg Raise 5 x 10 Ab Roller 5 x 20 Sit-up 5 x 20 Leg Raise
100 Calf Raise 100 Calf Raise 150 Calf Raise 100 Calf Raise
50 shrug 50 Shldr Press 50 Lat Raise 50 shrug
5 x 15 Con Curl 5 x 15 Curl 5 x 15 Cable Curl 5 x 15 Con Curl
50 Jump Up 50 Lunges 50 Step-ups 50 Jump Up
5x15 Skull Crush 5x15 Pushdowns 5x15 Extensions 5x15 Skull Crush
5 x 10 Seat Row 5 x 10 Pullups 5 x 10 Lying Pull 5 x 10 Seat Row
5 x 20 Flutter 5 x 20 Crunches 5 x 20 Plank 5 x 20 Flutter
20 Min Bike 20 Min Bike 20 Min Bike 20 Min Bike
REST Day 1 Day 2 Day 3 REST
100 Squats 100 Wide Squats 100 Close Squats
50 Pushups 50 Close Pushups 50 Diamond P/U
5 x 10 Ab Roller 5 x 20 Sit-up 5 x 20 Leg Raise
100 Calf Raise 150 Calf Raise 100 Calf Raise
50 Shldr Press 50 Lat Raise 50 shrug
5 x 15 Curl 5 x 15 Cable Curl 5 x 15 Con Curl
50 Lunges 50 Step-ups 50 Jump Up
5x15 Pushdowns 5x15 Extensions 5x15 Skull Crush
5 x 10 Pullups 5 x 10 Lying Pull 5 x 10 Seat Row
5 x 20 Crunches 5 x 20 Plank 5 x 20 Flutter
30 Day HIT Challenge 20 Min Bike 20 Min Bike 20 Min Bike
Day 1 Day 2 Day 3 REST Day 1
100 Squats 100 Wide Squats 100 Close Squats 100 Squats
50 Pushups 50 Close Pushups 50 Diamond P/U 50 Pushups
5 x 10 Ab Roller 5 x 20 Sit-up 5 x 20 Leg Raise 5 x 10 Ab Roller
100 Calf Raise 150 Calf Raise 100 Calf Raise 100 Calf Raise
50 Shldr Press 50 Lat Raise 50 shrug 50 Shldr Press
5 x 15 Curl 5 x 15 Cable Curl 5 x 15 Con Curl 5 x 15 Curl
50 Lunges 50 Step-ups 50 Jump Up 50 Lunges
5x15 Pushdowns 5x15 Extensions 5x15 Skull Crush 5x15 Pushdowns
5 x 10 Pullups 5 x 10 Lying Pull 5 x 10 Seat Row 5 x 10 Pullups
5 x 20 Crunches 5 x 20 Plank 5 x 20 Flutter 5 x 20 Crunches
20 Min Bike 20 Min Bike 20 Min Bike 20 Min Bike
Day 2 Day 3 REST Day 29 30
100 Wide Squats 100 Close Squats 25 / 25 / 25 SQ 25/25 / 25 / 25 SQ
50 Close Pushups 50 Diamond P/U 20/20/20 PU 20/20/20/20 PU
5 x 20 Sit-up 5 x 20 Leg Raise 20/20/20 Abs 20/20/20/20 Abs
150 Calf Raise 100 Calf Raise 25/25/25 Calf 25/25/25/25 Calf
50 Lat Raise 50 shrug 20/20/20 Shldr 20/20/20/20 Sh
5 x 15 Cable Curl 5 x 15 Con Curl 20/20/20 Curl 20/20/20/20 Curl
50 Step-ups 50 Jump Up 10/10/10 Leg 10/10/10/10 Leg
5x15 Extensions 5x15 Skull Crush 20/20/20 Tri 20/20/20/20 Tri
5 x 10 Lying Pull 5 x 10 Seat Row 10/10/10 Back 10/10/10/10 Back
5 x 20 Plank 5 x 20 Flutter 20/20/20 Abs 20/20/20/20 Abs
20 Min Bike 20 Min Bike 20 Min Bike 20 Min Bike