2014. január 15., szerda

30 day challenge 2014

Az idei év első kihívása indul!!! Naponta küldik az edzéseket, így ez a bejegyzés naponta frissül! 

 1.nap

Catching Fire 30 Day Challenge | Day 1

50/10 intervall
4 gyakorlat
3 kör

http://www.youtube.com/watch?v=D_PcO9bfRtk&feature=youtu.be

2. nap

Catching Fire 30 Day Challenge | Day 2


 30/10 intervall
2 kör

1) Squat + Sandbag Press
2) Burpee + Row
3) Side Plank Leg Lift & Through
4) Skipping
5) Single Leg Thrusts
6) Sandbag Swings
7) Plank Walk Out

http://www.youtube.com/watch?v=v8Sp3WBv2CE&feature=youtu.be

3. nap
Catching Fire 30 Day Challenge | Day 3

50/10 intervall
2 kör

*Rest: Plank*
1) Elbow Ups
*Rest: Plank*
2) Double High Knees
*Rest: Plank*
3) Burpee + 2 Push-ups + 2 Knee-ups
*Rest: Plank*
4) Double High Knees
*Rest: Plank*
5) Superman Swings
*Plank*
6) Double High Knees

http://www.youtube.com/watch?v=tLufNALCTM8&feature=youtu.be
4. nap

Catching Fire 30 Day Challenge | Day 4

30/10 intervall
3 kör
1) Front/Back Lunge
 2) Push Up + Knee In
3) Dip Station Crunch
4) Jumps
5) Reverse Plank
http://www.youtube.com/watch?v=Z5fNYB67Rj8&feature=youtu.be
5. nap

 Rest day
6. nap

Catching Fire 30 Day Challenge | Day 6

50/10 intervall aktiv pihenövel
4 gyakorlat
3 kör

* High Knees*
1) Power Pushups
*High Knees*
2) 180 Degree Long Leaps
*High Knees*
3) Plank Leg Lift + Kick Out
*High Knees*
4) 10 Switch Mountain Climbers + 10 Bicycle
7. nap 

 Catching Fire 30 Day Challenge | Day 7

30 /10 intervall
3kör

 1) Plie Squat + Lift & Press
2) Skipping
3) Walking Push-Ups
4) Skipping
5) Single Leg Dead lift



8. nap

Catching Fire 30 Day Challenge | Day 8

50 / 10 intervall (aktív pihenő)
3 kör

*Mountain Climbers*
1) 180 Ninja Jump Tucks
*Mountain Climbers*
2) Bent Body Pushups 
*Mountain Climbers*
3) Lateral Touch Towns
*Mountain Climbers*
4) Plank Kick-Out


9.  nap 

Rest day

10. nap

Catching Fire 30 Day Challenge | Day 10

30/ 10 intervall
3kör

1) Lateral Lunge + cross (x2) 
2)Plank - Elbows to Hands
3) Pop Squats
4) Pull Ups
5) Frog Jumps


Day 11

Catching Fire 30 Day Challenge | Day 11


50 / 10 Seconds ( aktiv pihenő)  
3 kör

*Squat*
1) Roll Back Jump Tuck Burpee
*Squat*
2) Side Lunge Jump Squat
*Squat*
3) Walking Dragon
*Squat
4) Crunch & Reach

http://www.youtube.com/watch?v=wk911P8kFKA
Day 12

Rest day

Day 13

Catching Fire 30 Day Challenge | Day 13

30 /10 intervall
3 kör

1) Front Squat + Tricep Overhead
2) Shoulder Tap Plank
3) Deadlift + Row
4) Skipping
5) Side Plank Lifts x2


Day 14

Catching Fire 30 Day Challenge | Day 14 Dance


Catching Fire 30 Day Chalenge | Day 14 Yoga

Day 15

Catching Fire 30 Day Challenge | Day 15

50/10 intervall
3 kör

*High Knees*
1) Krav Burpees
*High Knees*
2) Jump Squat Kick Out
*High Knees*
3) 3D Push-Ups
*High Knees*
4) 2x V-Ups



 Day 16

 Rest day 
Day 17

Catching Fire 30 Day Challenge | Day 17

Set Your   to 10 seconds rest & 50 seconds work. You will Complete the following exercises 2 x through. .

#Plank
1) Side to Side Hops 
#Plank
2) 2 x Rows & 2 x push-ups
#Plank
3) In & Out Jump Squats
#Plank
4) 3 x Plank Jacks & Feet Clap
#Plank
5) 1 Arms Mountain Climbers
#plank



6) 1 Arms Mountain Climbers


Day 18
Catching Fire 30 Day Challenge | Day 18

 30/10 intervall
3 kör

 .
Workout Breakdown
1) 1 Leg Elevated Lunge - Left Leg 
2) Core Knee In 
3) 1 Leg Elevated Lunge
4) Tricep Dips 
5) Mountain climbers 
5) Hip Thrusts
Day 19

Rest day

Day 20

Catching Fire 30 Day Challenge | Day 20

50/10 intervall
3kör
4gyakorlat


*Double High Knees*
1) Push up + Squat
*Double High Knees*
2) Knee Up + Legs Over + Lunge
*Double High Knees*
3) Push Back Push Ups
*Double High Knees*
4) Ab Swimmers


Day 21



Day 22

Catching Fire 30 Day Challenge | Day 22

30/10 intervall
6 gyakorlat
3kör
.

1) Over The Shoulder 
2) Twist 
3) Burpee 
4) Plank Hold & Pull Through
5) Front Hold Lunge Left Leg 
6) Front Hold Lunge Right Leg 


Day 23

Rest day

Day 24

Catching Fire 30 Day Challenge | Day 24

50/10 intervall
4 gyakorlat
3 kör


*Plank*
1) Surfers
*Plank*
2) Pull Ups
*Plank*
3) One Arm Half-Burpees
*Plank*
4) Leg Drop + Hip Lift + Toe Touch


Day 25

Catching Fire 30 Day Challenge | Day 25 - Yoga


Catching Fire 30 Day Challenge | Day 25 - Dance


Day 26

Rest day

Day 27

Catching Fire 30 Day Challenge | Day 27

80/10 intervall aktív pihenővel 
4 gyakorlat
3 kör


*Side to Side Hops*
1) Pendulum
*Side to Side Hops*
2) Power Blumpkin Walk
*Side to Side Hops*
3) Low Step Back
*Side to Side Hops*
4) Wall Touches


Day 28

Stretch it out with some yoga with Teisha

Catching Fire 30 Day Challenge | Day 28

http://www.youtube.com/watch?v=ogTFWpQOgUw
Day 29

Catching Fire 30 Day Challenge | Day 29

4 Exercises. 3 Rounds. 50 seconds work + 10 Seconds of Active Rest 


*Mountain Climbers*

1) Spiderman Kick Through

*Mountain Climbers*

2) Frogs

*Mountain Climbers*

3) Superman Power Ups

*Mountain Climbers*

4) Rope Pulls



Day 30

Catching Fire 30 Day Challenge | Day 30

30/10 intervall
3 kör
5 gyakorlat

1) Squat Thrusts
2) Knee Tucks & Side Twist
3) 3 Point Plank  (Around the World)
4) Long Jumps
5) Wide Swing 

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