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  • Workout Challenge

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    DindaTamara
    14 views6 pages
    The document outlines a 30-day summer shred challenge split into two parts - a full body workout and a lower body/thigh focused workout. The full body workout consists of HIIT workouts, ab exercises, and active rest days over 30 days. The thigh focused workout focuses on slimming and toning the thighs and includes fat burning cardio, inner/outer thigh exercises, and ab workouts over 20 days.

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    WORKOUT CHALLENGE.xlsx

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    The document outlines a 30-day summer shred challenge split into two parts - a full body workout and a lower body/thigh focused workout. The full body workout consists of HIIT workouts, ab exercises, and active rest days over 30 days. The thigh focused workout focuses on slimming and toning the thighs and includes fat burning cardio, inner/outer thigh exercises, and ab workouts over 20 days.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    14 views6 pages

    Workout Challenge

    Uploaded by

    DindaTamara
    The document outlines a 30-day summer shred challenge split into two parts - a full body workout and a lower body/thigh focused workout. The full body workout consists of HIIT workouts, ab exercises, and active rest days over 30 days. The thigh focused workout focuses on slimming and toning the thighs and includes fat burning cardio, inner/outer thigh exercises, and ab workouts over 20 days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    SUMMER SHRED CHALLENGE

    DAY 1 DAY 2
    EP1 : FULL BODY FAT BURN EP2 : 11 ABS
    10 MINS ABS

    DAY 3 DAY 4
    EP1 : FULL BODY FAT BURN ACTIVE REST DAY
    10 MINS ABS EP2 : 11 ABS (OPTIONAL)

    DAY 5 DAY 6
    EP1 : FULL BODY FAT BURN EP2 : 11 ABS
    EP2 : 11 ABS PLANK CHALLENGE
    10 MINS ABS 10 MINS ABS

    DAY 7 DAY 8
    EP1 : FULL BODY FAT BURN
    ACTIVE REST DAY EP2 : 11 ABS
    10 MINS ABS

    DAY 9 DAY 10
    EP3 : HIIT WORKOUT
    EP2 : 11 ABS ACTIVE REST DAY
    LOWER ABS

    DAY 11 DAY 12
    EP3 : HIIT WORKOUT EP1 : FULL BODY FAT BURN
    EP4 : UPPER BODY BURN EP2 : 11 ABS
    EP2 : 11 ABS 10 MINS ABS

    DAY 13 DAY 14
    EP3 : HIIT WORKOUT
    EP4 : UPPER BODY BURN ACTIVE REST DAY
    EP2 : 11 ABS

    DAY 15 DAY 16
    EP3 : HIIT WORKOUT EP2 : 11 ABS
    EP2 : 11 ABS EP4 : UPPER BODY BURN
    10 MINS ABS EP1 : FULL BODY FAT BURN
    EP5 : BOOTY & TONED LEGS

    DAY 17 DAY 18
    EP5 : BOOTY & TONED LEGS ACTIVE REST DAY
    EP3 : HIIT WORKOUT EP2 : 11 ABS (OPTIONAL)
    EP2 : 11 ABS
    DAY 19 DAY 20
    EP1 : FULL BODY FAT BURN EP3 : HIIT WORKOUT
    EP2 : 11 ABS EP4 : UPPER BODY BURN
    EP5 : BOOTY & TONED LEGS EP2 : 11 ABS
    10 MINS ABS

    DAY 21 DAY 22
    EP1 : FULL BODY FAT BURN
    ACTIVE REST DAY EP2 : 11 ABS
    EP5 : BOOTY & TONED LEGS

    DAY 23 DAY 24
    EP3 : HIIT WORKOUT EP5 : BOOTY & TONED LEGS
    EP4 : UPPER BODY BURN EP3 : HIIT WORKOUT
    EP2 : 11 ABS EP2 : 11 ABS
    10 MINS ABS

    DAY 25 DAY 26
    10 MINS ABS EP2 : 11 ABS
    EP3 : HIIT WORKOUT
    EP1 : FULL BODY FAT BURN

    DAY 27 DAY 28
    EP5 : BOOTY & TONED LEGS
    EP3 : HIIT WORKOUT ACTIVE REST DAY
    EP4 : UPPER BODY BURN

    DAY 29 DAY 30
    EP5 : BOOTY & TONED LEGS EP1 : FULL BODY FAT BURN
    EP3 : HIIT WORKOUT EP4 : UPPER BODY BURN
    EP4 : UPPER BODY BURN EP2 : 11 ABS
    EP2 : 11 ABS

    DAY 31 DAY 32
    EP3 : HIIT WORKOUT ACTIVE REST DAY
    10 MINS ABS LOWER ABS (OPTIONAL)
    EP2 : 11 ABS
    EP5 : BOOTY & TONED LEGS

    DAY 33 DAY 34
    EP5 : BOOTY & TONED LEGS EP5 : BOOTY & TONED LEGS
    EP3 : HIIT WORKOUT EP1 : FULL BODY FAT BURN
    EP2 : 11 ABS EP4 : UPPER BODY BURN
    EP2 : 11 ABS

    DAY 35 DAY 36
    10 MINS ABS LOWER ABS
    EP5 : BOOTY & TONED LEGS
    EP3 : HIIT WORKOUT
    EP2 : 11 ABS

    DAY 37 DAY 38
    EP1 : FULL BODY FAT BURN
    EP4 : UPPER BODY BURN REST
    EP2 : 11 ABS

    DAY 39 DAY 40
    10 MINS ABS EP1 : FULL BODY FAT BURN
    EP5 : BOOTY & TONED LEGS EP3 : HIIT WORKOUT
    EP3 : HIIT WORKOUT EP2 : 11 ABS
    EP2 : 11 ABS
    LEAN THIGH CHALLENGE
    DAY 1 DAY 2
    EP1 : SLIM LEGS EP2 : INNER THIGH
    ABS WORKOUT ABS WORKOUT
    PLANK CHALLENGE PLANK CHALLENGE

    DAY 3 DAY 4
    EP1 : SLIM LEGS EP3 : FAT BURNING CARDIO
    EP2 : INNER THIGH EP1 : SLIM LEGS
    ABS WORKOUT PLANK CHALLENGE

    DAY 5 DAY 6
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP2 : INNER THIGH EP2 : INNER THIGH
    ABS WORKOUT EP1 : SLIM LEGS
    PLANK CHALLENGE

    DAY 7 DAY 8
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    ABS WORKOUT (OPTIONAL) EP2 : INNER THIGH
    EP1 : SLIM LEGS
    PLANK CHALLENGE
    EP4 : STRECTH

    DAY 9 DAY 10
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP2 : INNER THIGH EP4 : STRECTH
    PLANK CHALLENGE ABS WORKOUT
    ABS WORKOUT
    EP4 : STRECTH

    DAY 11 DAY 12
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP5 : OUTER/INNER THIGH EP5 : OUTER/INNER THIGH
    EP1 : SLIM LEGS EP2 : INNER THIGH
    PLANK CHALLENGE PLANK CHALLENGE
    EP4 : STRECTH ABS WORKOUT
    EP4 : STRECTH
    DAY 13 DAY 14
    EP1 : SLIM LEGS EP3 : FAT BURNING CARDIO
    EP5 : OUTER/INNER THIGH EP4 : STRECTH
    EP2 : INNER THIGH ABS WORKOUT (OPTIONAL)
    PLANK CHALLENGE
    ABS WORKOUT
    EP4 : STRECTH

    DAY 15 DAY 16
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP1 : SLIM LEGS EP5 : OUTER/INNER THIGH
    EP5 : OUTER/INNER THIGH EP4 : STRECTH (OPTIONAL)
    EP2 : INNER THIGH PLANK CHALLENGE
    ABS WORKOUT (OPTIONAL) ABS WORKOUT
    EP4 : STRECTH (OPTIONAL)

    DAY 17 DAY 18
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP1 : SLIM LEGS EP5 : OUTER/INNER THIGH
    EP2 : INNER THIGH EP2 : INNER THIGH
    ABS WORKOUT (OPTIONAL) ABS WORKOUT (OPTIONAL)
    EP4 : STRECTH (OPTIONAL) PLANK CHALLENGE
    EP4 : STRECTH (OPTIONAL)

    DAY 19 DAY 20
    EP3 : FAT BURNING CARDIO EP1 : SLIM LEGS
    EP1 : SLIM LEGS EP5 : OUTER/INNER THIGH
    EP5 : OUTER/INNER THIGH EP2 : INNER THIGH
    ABS WORKOUT (OPTIONAL) EP4 : STRECTH (OPTIONAL)
    EP4 : STRECTH (OPTIONAL) PLANK CHALLENGE
    ABS WORKOUT

    DAY 21 DAY 22
    EP3 : FAT BURNING CARDIO EP1 : SLIM LEGS
    ABS WORKOUT (OPTIONAL) EP5 : OUTER/INNER THIGH
    EP4 : STRECTH (OPTIONAL) EP2 : INNER THIGH
    EP4 : STRECTH (OPTIONAL)
    PLANK CHALLENGE
    ABS WORKOUT (OPTIONAL)
    DAY 23 DAY 24
    EP5 : OUTER/INNER THIGH EP3 : FAT BURNING CARDIO
    EP2 : INNER THIGH ABS WORKOUT (OPTIONAL)
    EP3 : FAT BURNING CARDIO EP4 : STRECTH (OPTIONAL)
    PLANK CHALLENGE (OPTIONAL) PLANK CHALLENGE
    ABS WORKOUT
    EP4 : STRECTH (OPTIONAL)

    DAY 25 DAY 26
    EP5 : OUTER/INNER THIGH EP1 : SLIM LEGS
    EP2 : INNER THIGH EP5 : OUTER/INNER THIGH
    EP3 : FAT BURNING CARDIO EP2 : INNER THIGH
    PLANK CHALLENGE (OPTIONAL) PLANK CHALLENGE (OPTIONAL)
    ABS WORKOUT (OPTIONAL) ABS WORKOUT
    EP4 : STRECTH (OPTIONAL) EP4 : STRECTH (OPTIONAL)

    DAY 27 DAY 28
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP1 : SLIM LEGS ABS WORKOUT (OPTIONAL)
    EP5 : OUTER/INNER THIGH EP4 : STRECTH (OPTIONAL)
    PLANK CHALLENGE (OPTIONAL)
    ABS WORKOUT
    EP4 : STRECTH (OPTIONAL)

    DAY 29 DAY 30
    EP3 : FAT BURNING CARDIO EP3 : FAT BURNING CARDIO
    EP1 : SLIM LEGS EP5 : OUTER/INNER THIGH
    EP5 : OUTER/INNER THIGH EP2 : 11 ABS
    EP2 : INNER THIGH ABS WORKOUT
    ABS WORKOUT (OPTIONAL) PLANK CHALLENGE
    EP4 : STRECTH (OPTIONAL) EP4 : STRECTH (OPTIONAL)

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