CALENDAR FITTER. FASTER.

FOLLOW THIS 30-DAY CALENDAR TO HELP YOU GET

THE RESULTS YOU WANT, BREAK AWAY FROM YOUR
ROUTINE, AND COMPLETE A 5K IN ONLY 30 DAYS!

START DAY 1 2 3 4 5 6
DATE TOTAL BODY UPPER BODY CORE FUERTE LOWER BODY
BEFORE PHOTOS STRENGTH
Read and follow the Get Started guide
instructions and accurately record WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________
your weight, measurements, DAY OFF REST DAY ROLL-OUT
and BEFORE photos FAT BLASTING HIIT RUN TEMPO
LADDERS REST DAY ROLL-OUT INTERVALS
DISTANCE _________________________________ DISTANCE _________________________________ DISTANCE _________________________________

7 8 9 10 11 12 13
META BURN LOWER BODY UPPER BODY ABS ON FUEGO TOTAL BODY
STRENGTH
WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________
DAY OFF REST DAY ROLL-OUT
DESCENDING RAINY DAY CARDIO PROGRESSIVE FARTLEK
INTERVALS BUILDUPS PICANTE
REST DAY ROLL-OUT
DISTANCE _________________________________ DISTANCE _________________________________ DISTANCE _________________________________

14 15 16 17 18 19 20
UPPER BODY META SPICE CORE FUERTE RELENTLESS LEGS UNILATERAL
COMBOS STRENGTH

WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________

DAY OFF REST DAY ROLL-OUT
ENDURANCE HIIT RUN TEMPO RUN EASY RUN
PYRAMID + STRIDES
REST DAY ROLL-OUT
DISTANCE _________________________________ DISTANCE _________________________________ DISTANCE _________________________________ DISTANCE _________________________________

21 22 23 24 25 26 27
ABS ON FUEGO UPPER BODY META SPICE RELENTLESS LEGS FAT BLASTING
LADDERS

WEIGHTS _________________________________ WEIGHTS _________________________________ WEIGHTS _________________________________ DISTANCE _________________________________

DAY OFF REST DAY ROLL-OUT
DROPDOWN DESCENDING PROGRESSIVE RAINY DAY CARDIO
RECOVERY INTERVALS BUILDUPS REST DAY ROLL-OUT
DISTANCE _________________________________ DISTANCE _________________________________ DISTANCE _________________________________

28 29 30
AFTER PHOTOS 5K DAY: RECOVERY:
EASY RUN DATE
5K DAY Read and follow the Get Started guide Record your finish time on Day 30, or 5K Day. You can run an actual Be sure to grab a foam roller and do the Rest Day Roll-Out routine
+ STRIDES instructions and accurately record 5K race or time yourself running the 5K total distance on your own. whenever you’re feeling sore—but most especially on rest days so
your weight, measurements, you can show up fresh and ready for the next workout and get the
DISTANCE _________________________________
and AFTER photos. WORKOUT DAYS: best results possible.

DAY OFF Tag your results Log the dumbbell weight you use and track the distance you run
with your phone or smartwatch so you can try to lift heavier and BAD WEATHER DAYS:
#the30DayBreakaway and submit
TIME ______________________________________ them to BeachbodyChallenge.com run farther every single time. That’s how you BREAKAWAY. If the weather isn’t looking too good and you can’t make it out of the
REST DAY ROLL-OUT to get a 30 Day Breakaway race medal, house—or you want to give your joints a rest—you can always replace
for a limited time. a run with Rainy Day Cardio.

Consult your physician and follow all safety instructions before beginning this high-intensity and physically demanding exercise program and nutrition plan, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication.
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