90 Day Challenge 6.0
A continuation of Briana's 1 year postpartum journey after giving birth to Arwyn, Bikini Body Mommy Challenge 6.0 takes an intense 3-Phase approach to the transformation process over 90 days. This 90 day challenge features fit test workouts and my 3-phase progressive workout format (including super-sets & tabata cardio.) All workouts are under 20 minutes, and require nothing more than a set of dumbbells and an exercise mat.
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BBMC 6.0: Day 01
DAY 01: FIT TEST
EXERCISE :50 SEC / REST :10 SEC1. SPEED SQUATS
2. PUSH-UPS
3. MOUNTAIN CLIMBERS
4. STATIC LUNGE (RIGHT)
5. STATIC LUNGE (LEFT)
6. HIGH KNEES
7. TRICEP DIPS
8. ELBOW PLANK -
BBMC 6.0: Day 02
DAY 02: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. IN & OUT SQUAT JUMPS
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. POP SQUATS
5. SPRINT-IN-PLACE
6. FRONT JACKS
7. SIDE OBLIQUE CRUNCH (RIGHT)
8. SIDE OBLIQUE CRUNCH (LEFT) -
BBMC 6.0: Day 03
DAY 03: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. BELOW PARALLEL SQUATS
2. BENT-OVER ROWS
3. SURRENDER SQUATS
4. BENT-OVER REVERSE FLY
5. BRIDGE TRICEP DIPS
6. WEIGHTED STATIC LUNGE RIGHT
7. WEIGHTED STATIC LUNGE LEFT
8. ONE LEG/BICEP CURL/SHOULDER PRESS
9. BICEP CURL
10. ELBOW PLANK -
BBMC 6.0: Day 04
DAY 04: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. IN & OUT SQUAT JUMPS
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. POP SQUATS
5. SPRINT-IN-PLACE
6. FRONT JACKS
7. SIDE OBLIQUE CRUNCH RIGHT
8. SIDE OBLIQUE CRUNCH LEFT -
BBMC 6.0: Day 05
DAY 05: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. BELOW PARALLEL SQUATS
2. BENT-OVER ROWS
3. SURRENDER SQUATS
4. BENT-OVER REVERSE FLY
5. BRIDGE TRICEP DIPS
6. WEIGHTED STATIC LUNGE RIGHT
7. WEIGHTED STATIC LUNGE LEFT
8. ONE LEG/BICEP CURL/SHOULDER PRESS
9. BICEP CURL
10. ELBOW PLANK -
BBMC 6.0: Day 06
DAY 06: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. IN & OUT SQUAT JUMPS
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. POP SQUATS
5. SPRINT-IN-PLACE
6. FRONT JACKS
7. SIDE OBLIQUE CRUNCH RIGHT
8. SIDE OBLIQUE CRUNCH LEFT -
BBMC 6.0: Day 07
DAY 07: SUNDAY SKINNY
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BBMC 6.0: Day 08
DAY 08: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. SQUAT-CURL-PRESS
2. STEP UPS (RIGHT)
3. STEP UPS (LEFT)
4. L-RAISES
5. LATERAL LUNGE TOUCH (RIGHT)
6. LATERAL LUNGE TOUCH (LEFT)
7. TRICEP DIPS
8. PLANK TRENCH CRAWL -
BBMC 6.0: Day 09
DAY 09: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. SPRINT-IN-PLACE
2. POGO HOP TOUCH (RIGHT)
3. POGO HOP TOUCH (LEFT)
4. SIDE SIDE SQUAT SHUFFLE
5. BURPEE LEG LIFT
6. FAKE JUMP ROPE
7. MOUNTAIN CLIMBERS
8. LONG JUMP / 3 JUMPS BACK
9. SQUAT THRUSTS
10. BIG ARM SKIP -
BBMC 6.0: Day 10
DAY 10: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. SQUAT-CURL-PRESS
2. STEP-UPS (RIGHT)
3. STEP-UPS (LEFT)
4. L-RAISES
5. LATERAL LUNGE TOUCH (RIGHT)
6. LATERAL LUNGE TOUCH (LEFT)
7. TRICEP DIPS
8. PLANK TRENCH CRAWL -
BBMC 6.0: Day 11
DAY 11: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. SPRINT-IN-PLACE
2. POGO HOP TOUCH (RIGHT)
3. POGO HOP TOUCH (LEFT)
4. SIDE SIDE SQUAT SHUFFLE
5. BURPEE LEG LIFT
6. FAKE JUMP ROPE
7. MOUNTAIN CLIMBERS
8. LONG JUMP / 3 JUMPS BACK
9. SQUAT THRUSTS
10. BIG ARM SKIP -
BBMC 6.0: Day 12
DAY 12: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. SQUAT-CURL-PRESS
2. STEP-UPS (RIGHT)
3. STEP-UPS (LEFT)
4. L-RAISES
5. LATERAL LUNGE TOUCH (RIGHT)
6. LATERAL LUNGE TOUCH (LEFT)
7. TRICEP DIPS
8. PLANK TRENCH CRAWL -
BBMC 6.0: Day 13
DAY 13: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. SPRINT-IN-PLACE
2. POGO HOP TOUCH (RIGHT)
3. POGO HOP TOUCH (LEFT)
4. SIDE SIDE SQUAT SHUFFLE
5. BURPEE LEG LIFT
6. FAKE JUMP ROPE
7. MOUNTAIN CLIMBERS
8. LONG JUMP / 3 JUMPS BACK
9. SQUAT THRUSTS
10. BIG ARM SKIP -
BBMC 6.0: Day 14
DAY 14: SUNDAY SKINNY
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BBMC 6.0: Day 16
DAY 16: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. POP SQUATS
2. SPEED SKATERS
3. SPRINT-IN-PLACE
4. MOUNTAIN CLIMBERS
5. BURPEES
6. FAKE JUMP ROPE
7. BUTT-KICKERS
8. IRISH JIG
9. CRAB WALK
10. PLANK WINDMILLS -
BBMC 6.0: Day 17
DAY 17: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. DUMBBELL ALTERNATING FORWARD LUNGES
2. STAGGERED PUSH-UPS
3. WEIGHTED DONKEY KICKS (RIGHT)
4. WEIGHTED DONKEY KICKS (LEFT)
5. ONE ARM ROW (RIGHT)
6. ONE ARM ROW (LEFT)
7. TRICEP DIPS
8. HIP LIFTS -
BBMC 6.0: Day 18
DAY 18: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. POP SQUATS
2. SPEED SKATERS
3. SPRINT-IN-PLACE
4. MOUNTAIN CLIMBERS
5. BURPEES
6. FAKE JUMP ROPE
7. BUTT-KICKERS
8. IRISH JIG
9. CRAB WALK
10. PLANK WINDMILLS -
BBMC 6.0: Day 19
DAY 19: FULL BODY STRENGTH
EXERCISE: 45 SEC / REST :15 SEC1. DUMBBELL ALTERNATING FORWARD LUNGES
2. STAGGERED PUSH-UPS
3. WEIGHTED DONKEY KICKS (RIGHT)
4. WEIGHTED DONKEY KICKS (LEFT)
5. ONE ARM ROW (RIGHT)
6. ONE ARM ROW (LEFT)
7. TRICEP DIPS
8. HIP LIFTS -
BBMC 6.0: Day 20
DAY 20: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. POP SQUATS
2. SPEED SKATERS
3. SPRINT-IN-PLACE
4. MOUNTAIN CLIMBERS
5. BURPEES
6. FAKE JUMP ROPE
7. BUTT-KICKERS
8. IRISH JIG
9. CRAB WALK
10. PLANK WINDMILLS -
BBMC 6.0: Day 21
DAY 21: SUNDAY SKINNY
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BBMC 6.0: Day 22
DAY 22: FULL BODY STRENGTH
EXERCISE :45 SEC / REST :15 SEC1. PLIE SQUAT SWING (RIGHT)
2. PLIE SQUAT SWING (LEFT)
3. PIKE PUSH-UPS
4. LATERAL RAISE TO BICEP CURL
5. TRICEP KICKBACKS
6. TEETER-TOTTER LUNGES (RIGHT)
7. TEETER-TOTTER LUNGES (LEFT)
8. RUSSIAN TWISTS -
BBMC 6.0: Day 23
DAY 23: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. WEIGHTED STEP-UP (RIGHT)
2. WEIGHTED STEP-UP (LEFT)
3. "BIG ARM" POWER SKIP
4. MOUNTAIN CLIMBERS
5. BURPEES
6. IN & OUT SQUAT JUMPS
7. SPRINT-IN-PLACE
8. POGO HOPS
9. SIDE SIDE SQUAT SHUFFLE
10. STAR PLANK JUMP-OUTS -
BBMC 6.0: Day 24
DAY 24: FULL BODY STRENGTH
EXERCISE :45 SEC / REST :15 SEC1. PLIE SQUAT SWING (RIGHT)
2. PLIE SQUAT SWING (LEFT)
3. PIKE PUSH-UPS
4. LATERAL RAISE TO BICEP CURL
5. TRICEP KICKBACKS
6. TEETER-TOTTER LUNGES (RIGHT)
7. TEETER-TOTTER LUNGES (LEFT)
8. RUSSIAN TWISTS -
BBMC 6.0: Day 25
DAY 25: CARDIO
EXERCISE: 45 SEC / REST :15 SEC1. WEIGHTED STEP-UP (RIGHT)
2. WEIGHTED STEP-UP (LEFT)
3. "BIG ARM" POWER SKIP
4. MOUNTAIN CLIMBERS
5. BURPEES
6. IN & OUT SQUAT JUMPS
7. SPRINT-IN-PLACE
8. POGO HOPS
9. SIDE SIDE SQUAT SHUFFLE
10. STAR PLANK JUMP-OUTS
