30 Day - Advanced Workout

30 Day - Advanced Workout

4 Seasons

This advanced workout is appropriate if you can do 10 good pull-ups and 20 good pushups, otherwise, stick with the beginner workout plan.

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30 Day - Advanced Workout
  • Day 24 Advanced

    Episode 1

    Round 1:
    5 each side Turkish get ups
    10 v-seated bicep curls
    10 bear crawls (cone parameter)
    10 alternating dumbbell snatches with burpee

    Round 2:
    5 each side Turkish get ups
    10 v-seated bicep curls
    10 bear crawls (cone parameter)
    10 alternating dumbbell snatches with burpee

    Round 3...

  • Day 26 Advanced

    Episode 2

    Round 1:
    1 minute alt exit lunge with front raise
    1 minute glute bridge triceps extensions
    1 minute side plank dips (alternate sides each rounds)
    1 minute dumbbell squat turn and press

    Round 2:
    1 minute alt exit lunge with front raise
    1 minute glute bridge triceps extensions
    1 minute si...

  • Week 4 Meal Plan

    558 KB

  • Day 28 Advanced

    Episode 3

    Warm-Up

    Round 1:
    1 minute alt up downs with overhead press
    1 minute dumbbell exit lunge with bicep curl
    1 minute burpee plank jacks
    1 minute stationary v-sits

    Round 2:
    1 minute alt up downs with overhead press
    1 minute dumbbell exit lunge with bicep curl
    1 minute burpee plank jacks
    ...