90 Day Challenge 4.0
No one knew it at the time of filming, but welcome to the Challenge that documented the first trimester of Briana's Pregnancy with Arwyn! Given the first trimester health issues Briana faced, the decreased intensity of this challenge (compared to earlier 90 day challenges) ended up being the perfect fit for those who are new to working out, are looking for modifications, or overall a less intense format. This challenge includes the Fit Test workouts, three strength based workouts, and three cardio workouts per week. All workouts are UNDER 20 minutes in length, and require nothing more than a set of dumbbells and an exercise mat.
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BBMC 4.0: Day 01
DAY 01: FIT TEST
EXERCISE :50 SEC / REST :10 SEC1. SQUAT / BICEP CURL
2. PUSH-UPS
3. MOUNTAIN CLIMBERS
4. STATIC LUNGE (RIGHT)
5. STATIC LUNGE (LEFT)
6. IRISH JIG
7. TRICEP DIPS
8. ELBOW PLANK -
BBMC 4.0: Day 02
DAY 02: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JOG-IN-PLACE
2. ROCKETTES
3. REVERSE LUNGE HOP (RIGHT)
4. REVERSE LUNGE HOP (LEFT)
5. SQUAT JACKS
6. MOUNTAIN CLIMBERS
7. SQUAT THRUSTS
8. WALL SIT -
BBMC 4.0: Day 03
DAY 03: STRENGTH
EXERCISE :60 SEC / REST :20 SEC1. DUMBBELL CHOP (RIGHT)
2. DUMBBELL CHOP (LEFT)
3. SQUAT / FUNKY CHICKEN
4. SINGLE LEG SQUAT - CURL - PRESS (RIGHT)
5. SINGLE LEG SQUAT - CURL - PRESS (LEFT)
6. PLIE SQUAT TRICEP EXTENSION
7. PUSH-UPS
8. ELBOW PLANK -
BBMC 4.0: Day 04
DAY 04: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JOG-IN-PLACE
2. ROCKETTES
3. REVERSE LUNGE HOP (RIGHT)
4. REVERSE LUNGE HOP (LEFT)
5. SQUAT JACKS
6. MOUNTAIN CLIMBERS
7. SQUAT THRUSTS
8. WALL SIT -
BBMC 4.0: Day 05
DAY 05: STRENGTH
EXERCISE :60 SEC / REST :20 SEC1. DUMBBELL CHOP (RIGHT)
2. DUMBBELL CHOP (LEFT)
3. SQUAT / FUNKY CHICKEN
4. SINGLE LEG SQUAT - CURL - PRESS (RIGHT)
5. SINGLE LEG SQUAT - CURL - PRESS (LEFT)
6. PLIE SQUAT TRICEP EXTENSION
7. PUSH-UPS
8. ELBOW PLANK -
BBMC 4.0: Day 06
DAY 06: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JOG-IN-PLACE
2. ROCKETTES
3. REVERSE LUNGE HOP (RIGHT)
4. REVERSE LUNGE HOP (LEFT)
5. SQUAT JACKS
6. MOUNTAIN CLIMBERS
7. SQUAT THRUSTS
8. WALL SIT -
BBMC 4.0: Day 07
DAY 07: SUNDAY SKINNY
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BBMC 4.0: Day 08
DAY 08: STRENGTH
EXERCISE :60 SEC / REST :20 SEC1. BENT-OVER ROW
2. LUNGE DUMBBELL TOUCH (RIGHT)
3. LUNGE DUMBBELL TOUCH (LEFT)
4. L-RAISES
5. LATERAL LUNGE DUMBBELL TOUCH (RIGHT)
6. LATERAL LUNGE DUMBBELL TOUCH (LEFT)
7. TRICEP DIP BRIDGES
8. PLANK UP-DOWNS -
BBMC 4.0: Day 09
DAY 09: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JUMPING JACKS
2. IRISH JIG
3. SQUAT JUMPS
4. SPEED SKATERS
5. JOG-IN-PLACE
6. BUTT-KICKERS
7. BURPEES
8. PLANK WINDMILLS -
BBMC 4.0: Day 10
DAY 10: STRENGTH
EXERCISE :60 SEC / REST :20 SEC1. BENT-OVER ROW
2. LUNGE DUMBBELL TOUCH (RIGHT)
3. LUNGE DUMBBELL TOUCH (LEFT)
4. L-RAISES
5. LATERAL LUNGE DUMBBELL TOUCH (RIGHT)
6. LATERAL LUNGE DUMBBELL TOUCH (LEFT)
7. TRICEP DIP BRIDGES
8. PLANK UP-DOWNS -
BBMC 4.0: Day 11
DAY 11: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JUMPING JACKS
2. IRISH JIG
3. SQUAT JUMPS
4. SPEED SKATERS
5. JOG-IN-PLACE
6. BUTT-KICKERS
7. BURPEES
8. PLANK WINDMILLS -
BBMC 4.0: Day 12
DAY 12: STRENGTH
EXERCISE :60 SEC / REST :20 SEC1. BENT-OVER ROW
2. LUNGE DUMBBELL TOUCH (RIGHT)
3. LUNGE DUMBBELL TOUCH (LEFT)
4. L-RAISES
5. LATERAL LUNGE DUMBBELL TOUCH (RIGHT)
6. LATERAL LUNGE DUMBBELL TOUCH (LEFT)
7. TRICEP DIP BRIDGES
8. PLANK UP-DOWNS -
BBMC 4.0: Day 13
DAY 13: CARDIO
EXERCISE :50 SEC / REST :10 SEC1. JUMPING JACKS
2. IRISH JIG
3. SQUAT JUMPS
4. SPEED SKATERS
5. JOG-IN-PLACE
6. BUTT-KICKERS
7. BURPEES
8. PLANK WINDMILLS -
BBMC 4.0: Day 14
DAY 14: SUNDAY SKINNY
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BBMC 4.0: Day 15
DAY 15: FIT TEST
EXERCISE :50 SEC / REST :10 SEC1. SQUAT / BICEP CURL
2. PUSH-UPS
3. MOUNTAIN CLIMBERS
4. STATIC LUNGE (RIGHT)
5. STATIC LUNGE (LEFT)
6. IRISH JIG
7. TRICEP DIPS
8. ELBOW PLANK -
BBMC 4.0: Day 16
DAY 16: CARDIO
EXERCISE :60 SEC / REST :20 SEC1. JOG-IN-PLACE
2. JUMPING JACKS
3. ROCKETTES
4. SQUAT JUMPS
5. REVERSE LUNGE HOP (RIGHT)
6. REVERSE LUNGE HOP (LEFT)
7. BUTT-KICKERS
8. WALL SIT -
BBMC 4.0: Day 17
DAY 17: STRENGTH SUPERSET
STRENGTH :45 SEC / CARDIO :15 SEC / REST :20 SEC1. SQUAT / CURL
2. SQUAT JUMPS
3. PUSH-UPS
4. MOUNTAIN CLIMBERS
5. STATIC LUNGE (RIGHT)
6. REVERSE LUNGE HOP (RIGHT)
7. STATIC LUNGE (LEFT)
8. REVERSE LUNGE HOP (LEFT)
9. DUMBBELL CHOP (RIGHT)
10. JOG-IN-PLACE
11. DUMBBEL... -
BBMC 4.0: Day 18
DAY 18: CARDIO
EXERCISE :60 SEC / REST :20 SEC1. JOG-IN-PLACE
2. JUMPING JACKS
3. ROCKETTES
4. SQUAT JUMPS
5. REVERSE LUNGE HOP (RIGHT)
6. REVERSE LUNGE HOP (LEFT)
7. BUTT-KICKERS
8. WALL SIT -
BBMC 4.0: Day 19
DAY 19: STRENGTH SUPERSET
STRENGTH :45 SEC / CARDIO :15 SEC / REST :20 SEC1. SQUAT / CURL
2. SQUAT JUMPS
3. PUSH-UPS
4. MOUNTAIN CLIMBERS
5. STATIC LUNGE (RIGHT)
6. REVERSE LUNGE HOP (RIGHT)
7. STATIC LUNGE (LEFT)
8. REVERSE LUNGE HOP (LEFT)
9. DUMBBELL CHOP (RIGHT)
10. JOG-IN-PLACE
11. DUMBBEL... -
BBMC 4.0: Day 20
DAY 20: CARDIO
EXERCISE :60 SEC / REST :20 SEC1. JOG-IN-PLACE
2. JUMPING JACKS
3. ROCKETTES
4. SQUAT JUMPS
5. REVERSE LUNGE HOP (RIGHT)
6. REVERSE LUNGE HOP (LEFT)
7. BUTT-KICKERS
8. WALL SIT -
BBMC 4.0: Day 21
DAY 21: SUNDAY SKINNY
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BBMC 4.0: Day 22
DAY 22: STRENGTH SUPERSET
STRENGTH :45 SEC / CARDIO :15 SEC / REST :20 SEC1. BENT-OVER ROWS
2. BURPEES
3. SQUAT - CURL - PRESS (RIGHT)
4. POGO HOPS
5. SQUAT - CURL - PRESS (LEFT)
6. POGO HOPS
7. L-RAISES
8. HIGH KNEES
9. FORWARD LUNGE TOUCH (RIGHT)
10. FAKE JUMP ROPE
11. FORWARD LUNGE TOUCH (LE... -
BBMC 4.0: Day 23
DAY 23: CARDIO
EXERCISE :60 SEC / REST :20 SEC1. SPEED SKATERS
2. QUICK FEE DRILL
3. IRISH JIG
4. BURPEES
5. MOUNTAIN CLIMBERS
6. SQUAT THRUSTS
7. SIDE OBLIQUE CRUNCH (RIGHT)
8. SIDE OBLIQUE CRUNCH (LEFT) -
BBMC 4.0: Day 24
DAY 24: STRENGTH SUPERSET
STRENGTH :45 SEC / CARDIO :15 SEC / REST :20 SEC1. BENT-OVER ROWS
2. BURPEES
3. SQUAT - CURL - PRESS (RIGHT)
4. POGO HOPS
5. SQUAT - CURL - PRESS (LEFT)
6. POGO HOPS
7. L-RAISES
8. HIGH KNEES
9. FORWARD LUNGE TOUCH (RIGHT)
10. FAKE JUMP ROPE
11. FORWARD LUNGE TOUCH (LE...
