Bodyholic Transformation Challenge 7.0

GET READYYYYYYYY!

This is the breakdown for a tough 14-day challenge.

Every exercise is broken down for you except for the 2 Flows - stay focused. You have got this!!!!!

BTC 7.0 Day 1

Booty - Legs - Cardio HIIT

30-10 x 4 First round = Warmup

1. Band clam to mod plank

2. 3 Point Pike

3. Band RDL r

4. Band RDL l

5. Strict climbers

6. 3-2-1 Jump Lunge

BTC 7.0 Day 2

Arms - Cardio Tabata

4 Tabatas the First = Warmup

First:

1. Knees A to Plank

2. Plank jacks

3. JJ

4. Knees commandoes

Second:

1. A to Plank

2. Pushup jacks

3. Burpees

4. Commandoes

Third:

1. Spider plank

2. Oblique mountain climbers

3. Double butt kicks

4. Balance plank toe touches

Fourth:

1. Sumo stop burpees

2. Roll to jump

3. Boat rollovers

4. Side to side plank

BTC 7.0 Day 3

888

1. Squat

2. Squat jump

3. Deep back lunge to balance r

4. Deep back lunge to balance

5. Sprawl

6. High heeled half way squat

7. A to plank

8. Push-ups

BTC 7.0 Day 4

RFT: 3 rounds

10 twist squats to sprawl

10 side plank knee tuck r

10 side plank knee tuck l

10 swipe butt lift

10 knee in side crunch r

10 knee in side crunch l

BTC 7.0 Day 5

Booty - Legs - Cardio HIIT

30-10 First round = Warmup

50-10 x 3

1. Band clam to mod plank

2. 3 Point Pike

3. Band RDL r

4. Squat Jump

5. Band RDL l

6. Squat jump

7. Strict climbers

8. 3-2-1 Jump Lunge

BTC 7.0 Day 6

Arms - Cardio HIIT

30-10 the First 4 exercises = Warmup

1. Knees A to Plank

2. Plank jacks

3. JJ

4. Knees commandoes

5. A to Plank

6. Pushup jacks

7. Burpees

8. Commandoes

9. Spider plank

10. Oblique mountain climbers

11. Double butt kicks

12. Balance plank toe touches

13. Sumo stop burpees

14. Roll to jump

15. Boat rollovers

16. Side to side plank

BTC 7.0 Day 7

10 min Total Body AMRAP

1. 20 Jump Lunge

2. 5 Elevated pike

3. 10 Pretzel squats to kick r

4. 10 pretzel squats to kick l

BTC 7.0 Day 8

888

1. Squat

2. Squat jump

3. Pretzel squat to balance r

4. Pretzel squat to balance l

5. Burpee

6. High heeled half way squat

7. Lat slides / pullups

8. Push-ups

BTC 7.0 Day 9

RFT: 3 rounds - Beat your score from Day 4

10 twist squats to sprawl

10 side plank knee tuck r

10 side plank knee tuck l

10 swipe butt lift

10 knee in side crunch r

10 knee in side crunch l

BTC 7.0 Day 10

Total Body PLUS Flow/

MSF like NEVER before

BTC 7.0 Day 11

Booty - Legs - Cardio HIIT

20-10 First round = Warmup

70-10 x 1

1. Band clam to mod plank

2. 3 Point Pike

3. Band RDL r

4. Squat Jump

5. Band RDL l

6. Squat jump

7. Strict climbers

8. 3-2-1 Jump Lunge

BTC 7.0 Day 12

Total Body PLUS Flow

BTC 7.0 Day 13

10 min Total Body AMRAP

1. 20 Jump Lunge

2. 5 Elevated pike

3. 10 Pretzel squats to kick r

4. 10 pretzel squats to kick l

BTC 7.0 Day 14

1. 10 jump tuck to sprinter knee up

2. 10 elevated spiders

3. 10 deep archer squat to standing l

4. 10 deep archer squat to standing r

5. 10 step side to side triceps pushups

6. 10 jump lunge to pistol or modified pistol

7. 10 reversed burpee

8. 10 side crunch / side plank l

9. 10 side crunch / side plank r

10. 10 chair burpees

---------- 3 rounds for time