WELCOME

This 30-Day Challenge is designed to push your body to the limit. You
will be training lower body and upper body cardio circuits. This is a
complete program to help guide you to that transformation you are
looking for.

With online training programs and 30-day challenges it is up to you at

the end of the day to keep up the intensity. The pace you choose to
perform this program is entirely in your hands. Self-motivation is key.
We are not physically there with you, therefore, you are in control of
your own results. The harder you work the better the outcome.

30 Days and 30 nights we need you tuned in all the way. Now this is
not only in the gym/home, it comes down to dieting as well. Lock in
and stay focused!

TRAINING SCHEDULE
Monday: Lower HIIT
Tuesday: Upper HIIT
Wednesday: Lower HIIT
Thursday: Upper HIIT
Friday: Lower HIIT
Saturday: Upper HIIT
Sunday: Active Rest
 FOOD CHALLENGE

- NO SODA OR JUICE
- NO FAST FOOD
- NO CANDY
- NO COOKIES
- NO CAKE
- NO ICE CREAM
- NO FRIED FOOD
- NO MILK


 DIET
Watch video to see full diet breakdown
https://www.youtube.com/watch?v=OWRI0U6tV4Q

Diet is going to be the most important part of this challenge and here
we’re going to give you guys the inside scoop on how to get some serious
results in 30 days.

First, we want you guys to know that this program is only our opinion, and
there are many different ways to diet, and reach
your goals. We personally find that we perform better when we are eating
whole foods, and vegetables. We know there is also IIFYM (if it fits your
macros) and we are not disregarding that, but for this program we are
going to do it TLB style!

The first thing that we need to worry about when creating a system of
eating for anyone is protein. Protein is important because it feeds your
body the amino acids that it needs. When you are killing your workouts
your body becomes hungry for amino acids. If you are not eating the right
amount of protein you will notice you are not going to progress as fast,
and may plateau in the gym.

We are going to recommend that you eat 1 gram of protein per day per
pound of body weight. It may seem like a lot for some people who’s not
use to it, but if you want to build muscle this is the way to go.

1g of protein per lb bodyweight

(200 pounds = 200 g of protein)

Next, we are going to talk about fats, and the reason why we are talking
about fats next is because they are essential for your overall health. Also,
fats control your hormones, and we want you firing properly on all
cylinders. By not eating the right amount of fats you could put your
anabolic (muscle building ability) at risk.
 We recommend that you eat about 0.3 grams of fat per pound of
bodyweight. To find the amount you need to eat for yourself just multiply
your bodyweight by 0.3 and there is the amount you need.

0.3 x bodyweight = (amount of fat intake)

Last, we have carbohydrates, which are usually everyone’s favorite. The

reason why we are listing this last is because carbs are not essential. That
means you do not need them for survival. They are a fuel source, but this
is a 30-day shred and we want to use some of that unwanted fat for fuel
therefore, carb intake will be somewhat low.

You are going to be working hard so we are going to go with 0.5 grams per
pound of bodyweight. That means to find the number of carbs you are
going to be eating you will multiply 0.5 by your bodyweight and that is
your number.

0.5 x bodyweight = # of carbs

Below you will find sample diets for a 150-pound person, 200-pound
person, and a 250-pound person. Don’t worry if you do not fall into these
weights perfectly. We are going to guide you on how to apply this to
yourself because we want to give you guys the information you deserve.
Getting shredded does not have to be hard. Keep in mind you do not train
and eat by gender, you train for the goal. These diets can apply to both
male and female contestants.

For these examples we will go with 4 meals per day. We find that this is
the most common amount of times that people eat per day. Feel free to
adjust as needed.
Being that the amount of carbs per day are going to be pretty low we
recommend eating carbs in your first 2 meals, and then no carbs for the
last two meals.
150-pound contestant
**Move meals around as needed. For example, if you train late in the
day you should consider going no carb until your pre-workout meal
because you may not have enough fuel or energy for your workout.

150 grams of protein

45 grams of fat
75 grams of carbs

Meal 1: 38 g protein, 11 g fat, 38 g carb

7 egg whites
2 pieces of martin’s whole-wheat potato bread
1 tablespoon of natural peanut butter
½ of a medium apple

Meal 2: 38 g protein, 11 g fat, 38 carb

5 ounces of boneless, skinless chicken breast (measure cooked) or 5

ounces of halibut or cod or 5 ounces of lean turkey breast
1 cup of jasmine rice (measure cooked)
1 cup of green beans, asparagus, or broccoli
8 raw almonds

Meal 3: 36- 41 grams of protein

1.5 scoops of plant based protein powder (almond milk unsweetened is
optional)
1 tablespoon of all natural peanut butter

Meal 4: 35 g protein, 15 g fat

5 ounces of 93/7 lean ground beef or 5 oz ounces of 93/7 ground turkey
or 6 oz salmon
1 cup of green beans, asparagus, or broccoli *no peas, no corn
200-pound contestant

200 grams protein

60 grams fat
100 grams carb

Meal 1: 50 grams of protein, 15 grams fat, 50 grams carb

6 egg whites, 1 whole egg
3 pieces of martin’s whole-wheat potato bread
1 tablespoon of all natural peanut butter

Meal 2: 50 grams of protein, 15 grams fat, 50 grams carb

6.5 ounces of cooked chicken breast or 6.5 ounces of halibut or cod or
lean turkey breast or 6.5 ounces of lean turkey breast
1-¼ cups of jasmine rice (measure cooked)
1 cup of green beans, asparagus, or broccoli .66 ounces of raw almonds

Meal 3: 50 grams of protein, 15 grams of fat, no added carbs

2 scoops of plant based protein (unsweetened almond milk is optional)
2 tablespoons of natural peanut butter

Meal 4: 50 grams of protein, 15 grams of fat, no added carbs

8 ounces of 93/7 lean ground beef (measure cooked) or 8 oz of 93/7 lean
ground turkey or 8 ounces of salmon
1 cup of green beans, asparagus, or broccoli *no peas, no corn
250-pound contestant
*For this contestant I recommend going with 5 meals instead of 4
because of the amount of protein you would have to eat with each meal. If
you are okay with eating larger amounts then you can do a 4 meal, meal
plan. In our experience people do not enjoy eating that much.

250 grams protein

75 grams fat
125 grams carb

Meal 1: 50 grams protein, 15 grams fat, 25 grams carb

8 egg whites, 1 whole egg
2 pieces of whole-wheat potato bread
1 tablespoon of all natural peanut butter

Meal 2: 50 grams protein, 15 grams fat, 25 grams carb

1.5 scoops of plant based protein (about 40 grams of protein, review
label)
½ cup of old fashioned oats
1 tablespoon all natural peanut butter

Meal 3: 50 grams proteins, 15 grams fat, 25 grams carb

7 ounces chicken breast (measure cooked) or 7 ounces of halibut or cod
or 7 ounces
of lean turkey breast
1/2 cup of jasmine rice
1 cup of green beans, asparagus, or broccoli
.75 ounces of raw almonds

Meal 4: 50 grams protein, 15 grams fat, 25 grams carb

1.5 scoops of plant based protein (about 40 grams of protein, review
label)
½ cup of old fashioned oats
1 tablespoon all natural peanut butter

Meal 5: 50 grams protein, 15 grams fat, 25 grams carb

8 ounces of 93/7 lean ground beef or 8 ounces of 93/7 ground turkey or 8
ounces of salmon
2/3 cup of jasmine rice
1 cup of green beans, asparagus, or broccoli
 TRAINING TIPS
CIRCUITS
A "circuit" is one completion of all the exercises listed. Once all the
exercises are performed that completes 1 round.
For example:
1st Circuit: 3 rounds
40 Jumping Jacks
40 High Knees (20 Each Leg)
40 Mountain Climbers (20 Each Leg)

*In this case you’ll perform 40 jumping jacks, immediately perform 40 high
knees then perform 40 mountain climbers. This completes one round of
the circuit.

REST TIME
Each day is broken down into 3 circuits with 3 exercises each. In between
each exercise you want no more than 20 SECONDS REST. In between
each round you can rest 30-60 SECONDS depending on how hard you
want to go.

INTENSITY
Seeing that our main goal is to shred body fat the intensity of the
exercises should be very high. If you’d like to challenge yourself, get
creative and put books, water, cans etc into a backpack and use it to
increase the intensity on certain exercises.

HEART RATE
Not only do we want to work up a sweat during our workouts, we also
want to get your heart up, ultimately resulting in fat loss.
 LETS
GET
STARTED
 DAY 1
*Before you start make sure your
DAY 2
before photos are taken with your 1ST CIRCUIT: 3-4 ROUNDS
name, date and weight on a paper. 40 Alt. Foot Taps
40 Shoulder Taps
1ST CIRCUIT: 3-4 ROUNDS
20 Knee To Elbow
40 Jumping Jacks
40 High Knees
40 Mountain Climbers
2ND CIRCUIT: 3-4 ROUNDS
10-20 Push Ups
10-20 Tuck Jumps
2ND CIRCUIT: 3-4 ROUNDS
10-20 Dips 
20 Squats
20 Lateral Hops
20 Lunges (10 Each Leg)
3RD CIRCUIT: 3-4 ROUNDS
10-20 Pike Press
40 Lateral Raises
3RD CIRCUIT 3-4 ROUNDS
10 Burpees
20 Squat Drops
20 Half Burpee 
20 Side Lunges (10 Each Leg)
FINISHER
100 High Knees
100 Jumping Jacks
100 Hip Twists
 DAY 3 DAY 4
1ST CIRCUIT: 3 ROUNDS
 1ST CIRCUIT: 3-4 ROUNDS
20 Skaters 10 Inch Worm Push Ups
40 Jump Rope Motion 10 Tuck Jumps
20 Squat Jumps 10 Burpees

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

20 Alt. Step Ups  10-20 Close Grip Push Ups
10 180 Squat jumps 10-20 Supermans
20 Glute Bridges 10-20 Plank Tricep Extensions

3RD CIRCUIT: 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

20 Bulgarian Split Squat (10 10-20 Spiderman Push Ups
Each Leg) 10-20 Lateral Shuffles 
20 Alt. Lunge Jumps 10-20 Incline Push Ups
10 Hamstring Sliders
FINISHER
100 Mountain Climbers
100 Alt. Foot Taps
100 Jump Rope Motion
 DAY 5 DAY 6
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
40 Jumping Jacks 40 Alt. Foot Taps
40 High Knees 40 Shoulder Taps
40 Mountain Climbers 20 Knee To Elbow

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

20 Squats 10-20 Push Ups
20 Lateral Hops 10-20 Tuck Jumps
20 Lunges (10 Each Leg) 10-20 Dips 

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

20 Squat Drops 10-20 Pike Press
20 Half Burpee  40 Lateral Raises
20 Side Lunges (10 Each Leg) 10 Burpees

FINISHER
100 Lateral Speed Hops
100 Icky Shuffle
100 Speed Skaters
 DAY 7
Rest And Recover
-You’re killing it so far! Use this day to
recover and get ready for week 2, where we
will begin our timed circuits.

- Don’t forget to stay on top of your diet as it

is a major factor in your results.

- If you want to increase the intensity of your

workouts, try using a backpack filled with
books, water bottles or cans for certain
exercises.
 DAY 8 DAY 9
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Lateral Shuffles In & Out Plank Tucks
Toe Taps In Push Up Position Jumping Jack Tuck Jump
6 Lateral High Knees Tuck Inch Worm Push Ups
Jump

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Jump Squats Alt Push Up Combo
Sprawl Squats Alt Single Arm Plank
Pulse Squats Dips

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Lunge Squat Combo Pike Press
Plank Leg Raise Lateral Front Raise Combo
Hip Twists Broad Jump Bear Crawl

FINISHER
100 High Knees
100 Jumping Jacks
100 Hip Twists
 DAY 10 DAY 11
3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Jump Rope Motion Plank Reaches
Prisoner Squat Knee To Elbow High Knees
Skater Jump Burpee Combo 3 Jumping Jacks 3 Push Ups

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Alt. Step Ups  Decline Push Ups
Alt. Lunge Jump Clap Alt Planks
Skaters  Close Grip Push Up Sprawl

3RD CIRCUIT 3-4 ROUNDS

3RD CIRCUIT 3-4 ROUNDS (30 SECONDS EACH)
(30 SECONDS EACH)
Pike Shoulder Taps
Side Lunges W Hop
Crab Kicks
20 Alt. Lunge Jumps
Burpees
3 Stance Squat Combo

FINISHER
100 Mountain Climbers
100 Alt. Foot Taps
100 Jump Rope Motion
 DAY 12 DAY 13
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Lateral Shuffles In & Out Plank Tucks
Toe Taps In Push Up Position Jumping Jack Tuck Jump
6 Lateral High Knees Tuck Inch Worm Push Ups
Jump

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Jump Squats Alt Push Up Combo
Sprawl Squats Alt Single Arm Plank
Pulse Squats Dips

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Lunge Squat Combo Pike Press
Plank Leg Raise Lateral Front Raise Combo
Hip Twists Broad Jump Bear Crawl

FINISHER
100 Lateral Speed Hops
100 Icky Shuffle
100 Speed Skaters
 DAY 14
Rest And Recover
-Great work! Use this day to recover and get
ready for week 3. Let's turn the intensity up a
notch this week.

- Stay on top of your diet!

 DAY 15 DAY 16
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
40 Jumping Jacks 40 Alt. Foot Taps
40 High Knees 40 Shoulder Taps
40 Mountain Climbers 20 Knee To Elbow

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

20 Squats 10-20 Push Ups
20 Lateral Hops 10-20 Tuck Jumps
20 Lunges (10 Each Leg) 10-20 Dips 

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

20 Squat Drops 10-20 Pike Press
20 Half Burpee  40 Lateral Raises
20 Side Lunges (10 Each Leg) 10 Burpees

FINISHER
100 High Knees
100 Jumping Jacks
100 Hip Twists
 DAY 17 DAY 18
1ST CIRCUIT: 3 ROUNDS
 1ST CIRCUIT: 3-4 ROUNDS
20 Skaters 10 Inch Worm Push Ups
40 Jump Rope Motion 10 Tuck Jumps
20 Squat Jumps 10 Burpees

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

20 Alt. Step Ups  10-20 Close Grip Push Ups
10 180 Squat jumps 10-20 Supermans
20 Glute Bridges 10-20 Plank Tricep Extensions

3RD CIRCUIT: 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

20 Bulgarian Split Squat (10 10-20 Spiderman Push Ups
Each Leg) 10-20 Lateral Shuffles 
20 Alt. Lunge Jumps 10-20 Incline Push Ups
10 Hamstring Sliders
FINISHER
100 Mountain Climbers
100 Alt. Foot Taps
100 Jump Rope Motion
 DAY 19 DAY 20
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
40 Jumping Jacks 40 Alt. Foot Taps
40 High Knees 40 Shoulder Taps
40 Mountain Climbers 20 Knee To Elbow

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

20 Squats 10-20 Push Ups
20 Lateral Hops 10-20 Tuck Jumps
20 Lunges (10 Each Leg) 10-20 Dips 

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

20 Squat Drops 10-20 Pike Press
20 Half Burpee  40 Lateral Raises
20 Side Lunges (10 Each Leg) 10 Burpees

FINISHER
100 Lateral Speed Hops
100 Icky Shuffle
100 Speed Skaters
 DAY 21
Rest And Recover
-Amazing job so far! Use this day to recover
and get ready for week 4.

- Don’t forget to stay on top of your diet!

 DAY 22 DAY 23
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Lateral Shuffles In & Out Plank Tucks
Toe Taps In Push Up Position Jumping Jack Tuck Jump
6 Lateral High Knees Tuck Inch Worm Push Ups
Jump

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Jump Squats Alt Push Up Combo
Sprawl Squats Alt Single Arm Plank
Pulse Squats Dips

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Lunge Squat Combo Pike Press
Plank Leg Raise Lateral Front Raise Combo
Hip Twists Broad Jump Bear Crawl

FINISHER
100 High Knees
100 Jumping Jacks
100 Hip Twists
 DAY 24 DAY 25
3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Jump Rope Motion Plank Reaches
Prisoner Squat Knee To Elbow High Knees
Skater Jump Burpee Combo 3 Jumping Jacks 3 Push Ups

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Alt. Step Ups  Decline Push Ups
Alt. Lunge Jump Clap Alt Planks
Skaters  Close Grip Push Up Sprawl

3RD CIRCUIT 3-4 ROUNDS

3RD CIRCUIT 3-4 ROUNDS (30 SECONDS EACH)
(30 SECONDS EACH)
Pike Shoulder Taps
Side Lunges W Hop
Crab Kicks
20 Alt. Lunge Jumps
Burpees
3 Stance Squat Combo

FINISHER
100 Mountain Climbers
100 Alt. Foot Taps
100 Jump Rope Motion
 DAY 26 DAY 27
1ST CIRCUIT: 3-4 ROUNDS 1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH) (30 SECONDS EACH)
Lateral Shuffles In & Out Plank Tucks
Toe Taps In Push Up Position Jumping Jack Tuck Jump
6 Lateral High Knees Tuck Inch Worm Push Ups
Jump

2ND CIRCUIT: 3-4 ROUNDS 2ND CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Jump Squats Alt Push Up Combo
Sprawl Squats Alt Single Arm Plank
Pulse Squats Dips

3RD CIRCUIT 3-4 ROUNDS 3RD CIRCUIT: 3-4 ROUNDS

(30 SECONDS EACH) (30 SECONDS EACH)
Lunge Squat Combo Pike Press
Plank Leg Raise Lateral Front Raise Combo
Hip Twists Broad Jump Bear Crawl

FINISHER
100 Lateral Speed Hops
100 Icky Shuffle
100 Speed Skaters
 DAY 28
Rest And Recover
-You’re almost there! Use this day to recover
and get ready for your last 2 Days.

- DIET! DIET! DIET!

 DAY 29 DAY 30
1ST CIRCUIT: 3 ROUNDS
 1,000 REP WORKOUT
20 Skaters 100 Icky Shuffle
40 Jump Rope Motion 100 High Knees
20 Squat Jumps 100 Push Ups
100 Lateral Raises
100 Shoulder Taps
100 Jumping Jacks
2ND CIRCUIT: 3-4 ROUNDS
100 Dips
20 Alt. Step Ups 
100 Jump Rope Motion
10 180 Squat jumps
100 Mountain Climbers
20 Glute Bridges
100 Hip Twists

3RD CIRCUIT: 3-4 ROUNDS *Congratulations, you’ve

20 Bulgarian Split Squat (10 completed all 30 days of the
Each Leg) challenge! Now you can take
20 Alt. Lunge Jumps your after photos with your
10 Hamstring Sliders name, date and weight and
send them to
tlb@thelostbreed.com
 CONGRATULATIONS
Congratulations from the TLB family on your completion
of our 30-Day Challenge. Everyone has the same amount
of hours within the day. What separates the great from
the mediocre is what he or she does with those hours.
After the completion of this challenge you now have a
slight idea of what type of heart, hunger, soul, and
passion we put into this lifestyle. The grind knows how
much work you’ve put in. It knows what sacrifices you’ve
made in order to achieve your goals. With the right vision
and ambition we promise you can achieve any goal you
desire. This is just the beginning, a stepping-stone on
your path to greatness. All dreams are obtainable; it all
comes down to how much work you are willing to put in
towards that dream in order to construct it into a reality.
Welcome to The Lost Breed, you are now a part of the
endangered species that is driven by hunger and
ambition. You are now a member of a movement that
separates the hungry from the complacent. We expect
you have achieved the mindset where the grind never
stops. Thank you for your support!