90 Day Challenge 8.0
With Briana's newest arrival Everly, she once again begins her postpartum journey after giving birth only 10 weeks ago!
Bikini Body Mommy Challenge 8.0 takes an intense 3-Phase approach to the transformation process over 90 days. Different from the other challenges though, Phase 3 breaks down each day into distinct body parts - Biceps, Chest, Triceps, Legs, Back. This challenge includes my fit test workouts, as well as the 3-phase progressive workouts (including Super-sets & Tabata Cardio). All the workouts are under 20 minutes in length, and all that you require is a set of dumbbells and an exercise mat.
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BBMC 8.0: Day 01
DAY 01: FIT TEST
EXERCISE :50 SEC / REST :10 SEC1. HOVER SQUAT DUMBBELL PUSH-OUTS
2. JUMP SQUATS
3. PUSH-UPS
4. MOUNTAIN CLIMBERS
5. ALTERNATING LUNGES
6. SPEED SKATERS
7. OVERHEAD TRICEP EXTENSIONS
8. PLANK HOLD -
BBMC 8.0: Day 02
DAY 02: "30•20•10" CARDIO WORKOUT:
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. HEISMANS
2. FAKE JUMP ROPE
3. HIGH KNEES
4. JUMPING JACKS -
BBMC 8.0: Day 02
DAY 02: "30•20•10" CARDIO WORKOUT:
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. HEISMANS
2. FAKE JUMP ROPE
3. HIGH KNEES
4. JUMPING JACKS -
BBMC 8.0: Day 03
DAY 03: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. BENT-OVER SEATED ROW
2. TRIANGLE PUSH-UPS
3. SEATED BICEP CURL / SHOUDER PRESS
4. HEEL DIG HIP LIFTS -
BBMC 8.0: Day 04
DAY 04: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. SPEED SQUATS
2. MOUNTAIN CLIMBERS
3. IRISH JIG
4. BURPEES -
BBMC 8.0: Day 05
DAY 05: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. ALTERNATING LATERAL LUNGE TOUCHDOWNS
2. STATIC LUNGE / BICEP CURL SHOULDER PRESS (RIGHT)
3. STATIC LUNGE / BICEP CURL SHOULDER PRESS (LEFT)
4. PUSH-UP / DOWNWARD DOG ALTERNATING TOE TOUCH -
BBMC 8.0: Day 06
DAY 06: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. RUN-IN-PLACE
2. SKI MOGULS
3. ALTERNATING SIDE-SIDE SHUFFLE
4. POWER SKIPS -
BBMC 8.0: Day 07
DAY 07: SUNDAY SKINNY
LIVE REPLAY FROM FACEBOOK! -
BBMC 8.0: Day 08
DAY 08: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. LAWNMOWER PULL (RIGHT)
2. LAWN MOWER PULL (LEFT)
3. KNEELING SHOULDER PRESS
4. SCISSOR KICKS -
BBMC 8.0: Day 09
DAY 09: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. SURFER JUMPS
2. IRISH JIG
3. DUMBBELL SWINGS
4. ELBOW TO HAND PLANKS -
BBMC 8.0: Day 10
DAY 10: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. HOVER SQUAT DUMBBELL PUSH-OUTS
2. PUSH-UPS
3. ALTERNATING LUNGE DUMBBELL TWIST
4. BRIDGE WALKS -
BBMC 8.0: Day 11
DAY 11: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. SHADOW BOXING
2. SPEED SKATERS
3. MOUNTAIN CLIMBERS
4. JUMP SQUATS -
BBMC 8.0: Day 12
DAY 12: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. CURTSEY LUNGE BICEP CURL (RIGHT)
2. CURTSEY LUNGE BICEP CURL (LEFT)
3. DUMBBELL WOODCHOP (RIGHT)
4. DUMBBELL WOODCHOP (LEFT) -
BBMC 8.0: Day 13
DAY 13: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. CHAIR STEP-UPS (RIGHT)
2. CHAIR STEP-UPS (LEFT)
3. FAKE JUMP ROPE
4. BURPEES -
BBMC 8.0: Day 14
DAY 14: SUNDAY SKINNY
LIVE REPLAY FROM FACEBOOK! -
BBMC 8.0: Day 15
DAY 15: FIT TEST
EXERCISE :50 SEC / REST :10 SEC1. HOVER SQUAT DUMBBELL PUSH-OUTS
2. JUMP SQUATS
3. PUSH-UPS
4. MOUNTAIN CLIMBERS
5. ALTERNATING LUNGES
6. SPEED SKATERS
7. OVERHEAD TRICEP EXTENSIONS
8. PLANK HOLD -
BBMC 8.0: Day 16
DAY 16: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. ROCKETTES
2. MOUNTAIN CLIMBERS
3. MOGULS (SKI JUMPS)
4. IRISH JIG -
BBMC 8.0: Day 17
DAY 17: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. HOVER SQUAT BICEP CURL / SHOULDER PRESS
2. LYING CHEST PRESS / ALTERNATING BICYLE LIFT
3. REVERSE LUNGE DUMBBELL CROSSOVER JAB (RIGHT)
4. REVERSE LUNGE DUMBBELL CROSSOVER JAB (LEFT) -
BBMC 8.0: Day 18
DAY 18: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. POP SQUATS
2. BURPEES
3. FRONT JACKS
4. STAR PLANK JUMP OUTS -
BBMC 8.0: Day 19
DAY 19: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :25 SEC (3 SETS)1. ALTERNATING DUMBBELL ROW / PUSH-UP COMBO
2. ALTERNATING SIDE LUNGE / FRONT RAISE COMBO
3. LATERAL BEAR CRAWL / JUMP OUT PLANK COMBO
4. HOVER SQUAT / BICEP CURL / JUMP OUT PLANK -
BBMC 8.0: Day 20
DAY 20: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. RUN-IN-PLACE
2. ALTERNATING SIDE-SIDE SHUFFLE
3. FAKE JUMP ROPE
4. SPEED SQUATS -
BBMC 8.0: Day 21
DAY 21: SUNDAY SKINNY
LIVE REPLAY FROM FACEBOOK! -
BBMC 8.0: Day 22
DAY 22: FULL BODY STRENGTH
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. ALTERNATING LATERAL LUNGE TOUCH / OVERHEAD PRESS
2. OUTHOUSE SQUAT PULSES
3. KNEELING DUMBBELL RAINBOW RAISES
4. LATERAL BEAR CRAWL / JUMP OUT PLANK COMBO -
BBMC 8.0: Day 23
DAY 23: "30•20•10" CARDIO WORKOUT
EXERCISE: 60 SEC / REST :20 SEC (3 SETS)1. HEISMANS
2. BURPEES
3. HIGH KNEES
4. JUMPING JACKS
