Bodyholic Build and Strip 2 Part 4/4

Hi everyone! We have arrived at the very very last week of the 4-Week Build and Strip challenge for 2021. This is the end... (beautiful friend...)

This is a cardio week and it can also be done as a 7-day cardio challenge that will take the Bodyholic Cardio Challenge 3.0 to another level.

Here is the Bodyholic Cardio Challenge 4.0:

March

22

BCC 4 #1 Stretch and HIIT

No Breakdown Available

23

BCC 4 #2 Cardio and Core HIIT:

45-10:

1. alternating step ups

2. jump jacks

3. modified burpee

4. sprawl forward

5. bicycles freeze / rocking modification: alternating leg bridges

6. side to side explosive bunny hops

7. opposite shoulder touch plank

8. opposite foot touch plank

9. donkey kicks

10. skipping / skip with rope

11. alternating hop ups

12. drunken chicken

13. modified burpee

14. sprawl forward

15. bicycles freeze / rocking modification: alternating leg bridges

16. side to side explosive bunny hops

17. opposite shoulder touch plank

18. opposite foot touch plank

19. donkey kicks

20. skipping / skip with rope

24

BCC 4 #3 Burpee Pyramid

1. 5 1/4 burpees

2. 5 1/2 burpees

3. 5 sprawls

4. 5 burpees

5. 7 1/4 burpees

6. 7 1/2 burpees

7. 7 sprawls

8. 7 burpees

9. 9 1/4 burpees

10. 9 1/2 burpees

11. 9 sprawls

12. 9 burpees

13. 7 1/4 burpees

14. 7 1/2 burpees

15. 7 sprawls

16. 7 burpees

17. 5 1/4 burpees

18. 5 1/2 burpees

19. 5 sprawls

20. 5 burpees

Finisher:

10 rotating burpees

10 rotating sprawls

10 rotating jump squats

25

BCC 4 #4 Total Body HIIT

60-10 x2:

1. step up to balance r

2. step up to balance l

3. burpee

4. side to side pogo plank

5. unstoppable bicycles m alternating leg bridges

6. side to side jump squat

7. shoulder, knee and toe touch plank

8. flying pushups

9. roll to jump m sumo jump

10. double butt kicks x4 butt kicks x10

26

BCC 4 #5 15 min AMRAP

1. 30 alternating jump lunges

2. 20 single leg r oblique 1/4 burpees

3. 20 single leg l oblique 1/4 burpees

4. 20 alternating step back to hop ups r

5. 20 alternating step back to hop ups l

6. 30 roll to stand modification: sit ups or sumo squats

27

BCC 4 #6 Cardio and Core HIIT

60-10:

1. alternating step ups

2. jump jacks

3. modified burpee

4. sprawl forward

5. bicycles freeze / rocking modification: alternating leg bridges

6. side to side explosive bunny hops

7. opposite shoulder touch plank

8. opposite foot touch plank

9. donkey kicks

10. skipping / skip with rope

28

BCC 4 #7 2 x 15 min AMRAP

1. 10 vertical leaps 5 knee tucks

2. 10 squat jumps 10 switch lunge

3. 10 jj pushups to donkey kick

4. 10 scissors combo: scissor + side to side pogo + knee tuck

Get your mind right. You've got this.

Seriously though.... there is no turning back now.

xoxo, Di