DAY 30: FIT TEST
EXERCISE :50 SEC / REST :10 SEC
1. 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
DAY 31: TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC (2 SETS)
1. JUMPING JACKS
2. MOUNTAIN CLIMBERS
3. BURPEES
4. SPRINT-IN-PLACE
5. POP SQUATS
6. IRISH JIG
7. SPEED SKATERS
8. FAKE JUMP ROPE
DAY 32: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC
1. ONE ARM ROW (RIGHT)
2. ONE ARM ROW (LEFT)
3. TRICEP DIPS
4. AROUND THE WORLDS
5. BENT-OVER ROWS
6. BICEP CURLS
7. ALTERNATING FRONTAL RAISE
8. LATERAL DELTOID "FLAPS"
DAY 33: LOWER BODY
EXERCISE :45 SEC / REST :20 SEC
1. BELOW PARALLEL SQUATS
2. DUMBBELL BOX LUNGE (RIGHT)
3. DUMBBELL BOX LUNGE (LEFT)
4. DEADLIFTS
5. SWIMMERS
6. DUMBBELL HYDRANTS (RIGHT)
7. DUMBBELL HYDRANTS (LEFT)
8. DUMBBELL CALF RAISES