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 26
DAY 26: 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 27
DAY 27: 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 28
DAY 28: SUNDAY SKINNY
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BBMC 6.0: Day 29
DAY 29: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. 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" -
BBMC 6.0: Day 30
DAY 30: 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 31
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 -
BBMC 6.0: Day 32
DAY 32: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. 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" -
BBMC 6.0: Day 33
DAY 33: LOWER BODY
EXERCISE :45 SEC / REST :20 SEC1. 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 -
BBMC 6.0: Day 34
DAY 34: 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 -
BBMC 6.0: Day 35
DAY 35: SUNDAY SKINNY
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BBMC 6.0: Day 36
DAY 36: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. BOXER EXTENSIONS
2. LAWN MOWER PULL (RIGHT)
3. LAWN MOWER PULL (LEFT)
4. FUNKY CHICKEN SHOULDER PRESS
5. OVERHEAD TRICEP EXTENSIONS
6. ALTERNATING HAMMER CURL
7. TRICEP KICKBACKS
8. KNEELING BICEP CURL -
BBMC 6.0: Day 37
DAY 37: LOWER BODY
EXERCISE :60 SEC / REST :20 SEC1. SPEED SQUATS
2. ALTERNATING CURTSEY LUNGES
3. TEETER TOTTER LUNGES (RIGHT)
4. TEETER TOTTER LUNGES (LEFT)
5. LATERAL KICKS (RIGHT)
6. LATERAL KICKS (LEFT)
7. SINGLE DUMBBELL CALF RAISE (RIGHT)
8. SINGLE DUMBBELL CALF RAISE (LEFT) -
BBMC 6.0: Day 38
DAY 38: TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC (2 SETS)1. 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 39
DAY 39: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. BOXER EXTENSIONS
2. LAWN MOWER PULL (RIGHT)
3. LAWN MOWER PULL (LEFT)
4. FUNKY CHICKEN SHOULDER PRESS
5. OVERHEAD TRICEP EXTENSIONS
6. ALTERNATING HAMMER CURL
7. TRICEP KICKBACKS
8. KNEELING BICEP CURL -
BBMC 6.0: Day 40
DAY 40: LOWER BODY
EXERCISE :60 SEC / REST :20 SEC1. SPEED SQUATS
2. ALTERNATING CURTSEY LUNGES
3. TEETER-TOTTER LUNGE (RIGHT)
4. TEETER-TOTTER LUNGES (LEFT)
5. LATERAL KICKS (RIGHT)
6. LATERAL KICKS (LEFT)
7. SINGLE DUMBBELL CALF RAISE (RIGHT)
8. SINGLE DUMBBELL CALF RAISE (LEFT) -
BBMC 6.0: Day 41
DAY 41: TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC (2 SETS)1. 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 42
DAY 42: SUNDAY SKINNY
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BBMC 6.0: Day 43
DAY 43: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. DUMBBELL PLANK ROWS
2. SINGLE ARM ROW (RIGHT)
3. SINGLE ARM ROW (LEFT)
4. STAGGERED PUSH-UPS
5. BRIDGE CHEST FLYS
6. BRIDGE TRICEP DIPS
7. ONE LEG BICEP CURL BALANCE
8. L-RAISES -
BBMC 6.0: Day 44
DAY 44: LOWER BODY
EXERCISE :60 SEC / REST :20 SEC1. SURRENDER SQUATS
2. TRANSVERSE LUNGES (RIGHT)
3. TRANSVERSE LUNGES (LEFT)
4. LATERAL LUNGE-KICK (RIGHT)
5. LATERAL LUNGE-KICK (LEFT)
6. WONDER WOMANS
7. DUMBBELL DONKEY KICK (RIGHT)
8. DUMBBELL DONKEY KICK (LEFT) -
BBMC 6.0: Day 45
DAY 45: 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 46
DAY 46: UPPER BODY
EXERCISE :60 SEC / REST :20 SEC1. DUMBBELL PLANK ROWS
2. SINGLE ARM ROW (RIGHT)
3. SINGLE ARM ROW (LEFT)
4. STAGGERED PUSH-UPS
5. BRIDGE CHEST FLYS
6. BRIDGE TRICEP DIPS
7. ONE LEG BICEP CURL BALANCE
8. L-RAISES -
BBMC 6.0: Day 47
DAY 47: LOWER BODY
EXERCISE :60 SEC / REST :20 SEC1. SURRENDER SQUATS
2. TRANSVERSE LUNGES (RIGHT)
3. TRANSVERSE LUNGES (LEFT)
4. LATERAL LUNGE-KICK (RIGHT)
5. LATERAL LUNGE-KICK (LEFT)
6. WONDER WOMANS
7. DUMBBELL DONKEY KICK (RIGHT)
8. DUMBBELL DONKEY KICK (LEFT) -
BBMC 6.0: Day 48
DAY 48: TABATA CARDIO
EXERCISE :20 SEC / REST :10 SEC (2 SETS)1. JUMPING JACKS
2. SPEED SKATERS
3. SQUAT JUMPS
4. SPRINT-IN-PLACE
5. BURPEES
6. POGO HOPS
7. FAKE JUMPROPE
8. MOUNTAIN CLIMBERS -
BBMC 6.0: Day 49
DAY 49: SUNDAY SKINNY
