Missi Holt: 30-Day Transformation Challenge July Exercise Guide

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1 Missi Holt: 30-Day Transformation Challenge July Exercise Guide

2 Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to making any changes in your nutrition. This program is designed for healthy individuals 18 years and older only. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any nutritional program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all activity changes with your physician or a registered dietitian Early to Rise Publishing All Rights Reserved 2

3 Table of Contents Introduction... 4 Workout Calendars...5 Workout Terms Key...7 The Workouts...8 Workout A...9 Workout B...10 Workout C...11 Exercise Encyclopedia...13 Workout A...15 Workout B...20 Workout C

But, if you can t, you can refer to the descriptions

4 Introduction Whenever possible, it s always best to do these workouts while following along with your videos. But, if you can t, you can refer to the descriptions below for any movements you aren t familiar with. Missi Holt 4

5 Workout Calendars Follow this simple calendar for beginner, intermediate, and advanced programming to align with your fitness level.

6 Workout Calendars Beginner Calendar Day 1 Day 3 Day 5 Day 7 Week 1 Workout A Workout B Workout C Yoga Week 2 Workout A Workout C Workout B Yoga Week 3 Workout C Workout B Workout A Yoga Week 4 Workout A Workout B Yoga Workout C Feel free to enjoy an outdoor activity, sport, or walking on Days 2 and 4 if you have the energy and it sounds inviting. Don t forget to give your body adequate rest so you can rock these workouts! Intermediate Calendar Day 1 Day 3 Day 5 Day 6/7 Week 1 Workout A Workout B Yoga Workout C Week 2 Workout A Workout C Yoga Workout B Week 3 Yoga Workout A Workout B Yoga Week 4 Workout C Yoga Workout B Workout A Feel free to enjoy an outdoor activity, sport, or walking on Days 2 and 4 if you have the energy and it sounds inviting. Don t forget to give your body adequate rest so you can rock these workouts! 6

7 Workout Calendars Advanced Calendar Day 1 Day 3 Day 5 Day 6 Day 7 Week 1 Workout A Workout B Yoga Workout C Yoga Week 2 Workout B Yoga Workout C Yoga Workout A Week 3 Workout C Workout A Yoga Workout B Yoga Week 4 Workout A Yoga Workout B Yoga Workout C Feel free to enjoy an outdoor activity, sport, or walking on Days 2 and 4 if you have the energy and it sounds inviting. Don t forget to give your body adequate rest so you can rock these workouts! WORKOUT TERMS KEY DB RDL OH TBX BW Staggered Stance DL SL Alt. Alt. SBD Dumbbell Romanian Deadlift (single-leg deadlift) Overhead Total Body Extension Bodyweight An athletic stance with one foot in front of the other and most of your weight loaded into the front foot, especially the heel. Double Leg Single Leg Alternating Alternating Standing Bird Dogs 7

8 The Workouts

9 The Workouts Workout A: Functional Training 3 x In this functional workout we are combining a lot of movements that challenge the entire system your kinetic chain to stay connected and engaged. Functional workouts are great for translating healthy movement patterns into every day life! Perform each mini-circuit of exercises for 3 sets of reps each exercise. Modifications in parenthesis Decline Pushups (Knees or toes on blocks) Single-Leg Hiplift on ball (DL Hiplift on ball OR SL Hiplift on floor) Walk through Lunge (Touch foot in middle) Around the World Plank (on knees) Bear Squat & Pushup (on coffee table or counter top) Bent over Row 1:1:2 Step Up with Knee drive (Reverse Lunge with Knee drive) Plank Walk Ups (on knees) 9

10 The Workouts Workout B: Pyramid 3 x 18, 15, 12 In this workout you will perform 3 sets of decreasing reps with increasing weight. Remember, form comes first but try to increase your weight with each new round to build strength! Perform each mini-circuit of exercises for 3 sets, starting with 18 reps for each exercise on the first set, 15 reps for each exercise on the second set, and 12 reps for each exercise on the third set. Increase weight each new set as long as you can maintain perfect form. DB Squat DB Chest Press, on ball Abs: Oblique Series on ball: alt. reaches, alt. progression, alt. 4 s DB Row (Pull ups if accessible) Walking Lunges Abs: DB Pullovers DB Bicep Curls DB Overhead Triceps Extension DB RDL 10

11 The Workouts Workout C: Interval Cardio Training This is another conditioning workout to boost cardiovascular fitness, plus improve coordination and agility! Use a jump rope if you have one, or follow along with Brook in the video as she does low-impact versions! Beginners: Perform 30 seconds of jump rope, with a 30 second rest. Intermediates: Perform 40 seconds of jump rope, with a 20 second rest. Advanced: Perform 50 seconds of jump rope, with a 10 second rest. *Low Impact Modifications in Parenthesis Total Time: 18 minutes Forward Rope: Jump (TBX) Forward Rope: Boxer Shuffle (Boxer Slide) Reverse Rope: Jump (Alt. SBD) Forward Rope: Lateral Hops (Lateral Touches) Forward Rope: Scissor Jumps (Touch Backs) Reverse Rope: Jump (Alt. SBD) *FORM TIP: keep feet together, knees soft and abs braced. Tuck elbows in to ribs and draw shoulder blades down. Flick the rope with your wrists rather than your forearms so you don t trip yourself. Jump like you have a glass of your favorite wine sitting on your head, which means, Stay lifted and connected through your core and torso. 11

12 The Workouts Forward Rope: Jump (TBX) Forward Rope: Skier Twist (Grounded Twist) Reverse Rope: Jump (Alt. SBD) Forward Rope: Lateral Jumps (Lateral Step) Forward Rope: Double Boxer Shuffle (Double Boxer Slide) Reverse Rope: Jump (Alt. SBD) Forward Rope: Jump (TBX) Forward Rope: Mini Russian Kicks (Mini Russian Heel Touches) Reverse Rope: Jump (Alt. SBD) Forward Rope: High Knees (Marching High Knees) Forward Rope: Butt Kicks (Marching Butt Kicks) Reverse Rope: Jump (Alt. SBD) 12

13 Exercise Encyclopedia

14 Exercise Encyclopedia Introduction Read through the exercise descriptions to deepen your understanding of form, muscle engagement, and proper execution of each movement pattern. If possible, follow along with the exercise videos when you work out to challenge yourself and stay motivated! Notes: * Athletic Stance: Feet hip width or closer. Ball of foot is connected to the ground but emphasis on weight in heels. Slight bend in knees with legs and glutes toned. Lift from the waist to become tall through the spine while contracting or bracing the core. Set shoulder blades together and down with chest open. Remain lifted through the crown of the head with chin parallel to the floor. 14

15 Workout A DECLINE PUSHUPS Begin in high plank position with hands set on the floor and balls of feet on a flat bench or sturdy coffee table. You can also modify this with knees on blocks and hands on the floor. Place hands just wider than shoulders and draw chest forward. Engage quads, brace abs and remain stable through hips as you move. Bend at the elbows (at a 45 degree angle) lowering body toward the floor. Drive back up to the start position without dipping chin and hips, or arching lower back. 15

16 Exercise Encyclopedia SINGLE LEG HIP LIFTS ON BALL Begin lying on a mat with heels on top of a Fit Ball; knees bent to 90 degrees and feet flexed. Lift one leg off the ball, extended straight up. Lift hips off floor, engaging hamstring of the posted leg. Lower down with control. Tap hips to the mat then drive back up without hips tilting side to side. Repeat on the same leg for the designated time then switch sides. WALK THROUGH LUNGE Begin standing with feet together, core lifted and chest open. Lunge forward with the right leg, dropping back knee down to shift weight onto the front leg. Press through right heel, engaging hamstrings, quads, and glutes to return to center. Without touching the floor step the right leg back onto ball of one foot and drop back knee down. Body weight shifts onto the front leg (left leg), driving through the heel and engaging hamstrings, glutes, and quads return to standing. Repeat forward lunge into reverse lunge on that side, then switch legs. Go only to the depth where you can control balance and keep torso upright. 16

17 Exercise Encyclopedia AROUND THE WORLD PLANK Begin in High Plank position with hands set under shoulders and feet set hip width or slightly wider. Engage core and quads to lift away from the floor and create a straight line of energy from crown of head to heels. Starting with the right arm, tap right hand to left shoulder. Replace hand to floor. Lift right leg off the ground with glutes engaged. Replace foot to floor. Next lift & lower left leg, followed by left hand tapping right shoulder. Work your way around the world for half of the designated reps, then switch directions. BEAR SQUAT & PUSHUP Begin in a high plank position with hands set under shoulders, fingers spread wide and chest drawn forward as legs lengthen back. Engage quads and core in this position. Keeping arms straight press body backward (like a crouching down dog) creating a deep knee bend while keeping spine long. Launch body forward into high plank and engage core and quads. Lower immediately into a pushup then press up to plank again. 17

18 Exercise Encyclopedia Repeat the bear squat and pushup modify by placing hands on a bench, coffee table, or countertop until flexibility allows for a lower position. BENT OVER ROW 1:3 Begin in an athletic stance with dumbbells down by sides. Press hips back to bend over, bringing torso parallel to floor with a neutral spine and tight core. Dumbbells will hang down from shoulders in the start position. Pull elbows back and up (1 count) as you draw shoulder blade to spine dumbbell will draw up and back toward hip crease. Lower with control (3 counts) to start position then repeat for the designated time. STEP UP WITH KNEE DRIVE Begin in an athletic stance with DBs by your sides. Using a sturdy flat bench, wooden box, or step platform place the right foot fully on top of the platform. Drive up through the heel coming to standing on one leg on top of the platform, drive the trail leg up toward chest then lower that foot back to the floor. 18

19 Exercise Encyclopedia Step off of the platform and repeat on the other side. Alternate legs for the designated time or reps. PLANK WALK-UPS Begin in forearm plank with knees on mat. Align elbows under shoulders and press palms flat into floor. Pull abs up and in. Lift right hand and place under shoulder. Press into both hands to lift elbows of the floor. Place left hand under shoulder then set right hand forward to its original position. Slowly lower down to the mat without elbows flaring out and return left hand to start position. Repeat for designated time alternating the lead arm. 19

Workout B DB SQUAT Begin standing with feet hip width apart, weight evenly distributed, arms by your sides holding dumbbells. Push hips back first then bend knees to sit into a squat.

20 Workout B DB SQUAT Begin standing with feet hip width apart, weight evenly distributed, arms by your sides holding dumbbells. Push hips back first then bend knees to sit into a squat. Keep weight shifted into heels with chest lifted and core tight. Drive through the heels and engage hamstrings and glutes to return to standing. DB CHEST PRESS, ON BALL Begin seated on the ball with DBs in hands. Roll out until head and shoulders are supported on ball. Lift hips up making a bridge with feet hip width apart or wider for better balance. Start with the DBs pressed up over chest, arms straight and 20

21 Exercise Encyclopedia palms facing forward. Bend elbows to 90degrees bringing DBs down and out directly over wrists. Press back up to start position. Repeat for the designated time. ABS: OBLIQUE SERIES ON BALL: ALT. REACHES, ALT. PROGRESSION, ALT. 4 S Begin seated on a Fit ball. Roll out until hips are off the ball then roll back, laying over the ball until lower back/upper sacrum are supported. Tilt tailbone up then crunch shoulders forward to engage core. alt. reaches: from the starting position, with arms extended out over thighs, alternate sides reaching one hand across the other creating a small rotation in the torso to engage obliques. Do this without moving the ball side to side or forward and back. alt. progression: from the starting position, with arms extended out over thighs, alternate sides reaching one hand across the other creating a small rotation in the torso to engage obliques. Each time add a reach building up to four per side then back down to one again. Do this without moving the ball side to side or forward and back. alt. 4 s: from the starting position, with arms extended out over thighs, alternate reaching one hand across the other creating a small rotation in the torso to engage obliques. Each time do four reaches per side then start again. Do this without moving 21

22 Exercise Encyclopedia the ball side to side or forward and back. DB ROW (PULL UPS IF ACCESSIBLE) Begin in an athletic stance* with DBs down by sides. Press hips back and bend over with a neutral spine and tight core. DBs will hang down from shoulders in the start position. Pull elbows back and up as you draw shoulder blades together to lift DBs up and back toward hip crease. Lower with control to start position. Repeat for the designated time. WALKING LUNGES Begin in an athletic stance. Lunge forward onto right leg keeping weight rooted in heel. Allow back knee to drop toward the floor to the depth you can handle. Press forward and up to standing bringing back leg to tap at standing leg s instep. Switch legs, lunging forward on the left leg. Remember to drive through the front heel as you press up to standing and engage quads, hamstrings, and glutes. Alternate legs. 22

23 Exercise Encyclopedia ABS: DB PULLOVERS Begin lying on your back with arms up over chest; hold 1 dumbbell between both hands. Start with legs up over hips, slight bend in knees. Engage core and tuck tailbone up to find a neutral spine (reduce space between lower back and the mat). At the same rate, lower legs toward floor and take dumbbell overhead while maintaining tension in abs. Drive legs and arms back together over chest adding a small hip lift at the top of the movement. Repeat the pullover with controlled tension as legs and arms extend and powerful contraction as they return together. DB BICEP CURLS Begin in an athletic stance*. Hold DBs down at sides. With shoulder blades set back and down, pin elbows into body and rotate palms to face out. Curl the DBs up toward shoulders without upper arms shifting backward or chest dropping forward. Lower with control, exhaling to engage core more deeply. Repeat. 23

24 Exercise Encyclopedia DB OVERHEAD TRICEPS EXTENSION ON THE BALL Roll out on ball until head and shoulders are supported. Lift hips creating a straight line through spine and thighs. Using 1 (held between both hands) or 2 dumbbells (held in each hand) extend arms up over face. Squeeze elbows toward the midline then bend the elbows dropping dumbbell(s) behind head. Extend arms straight again without elbows flaring out. Repeat for the designated time. DB ROMANIAN DEAD LIFT (RDL) Begin standing with feet parallel, knees soft and glutes engaged. Hold dumbbells in front of thighs with shoulder blades retracted and chest open. Engage core. Press hips back to fold forward and create a stretch in the hamstrings. DBs will lower along the legs to just below the knees. Keep weight rooted in the heels, return to standing by engaging glutes, hamstrings, and abs. Repeat for the designated time. 24

Workout C FORWARD ROPE: JUMP Keep feet together and knees soft as you spring through the ball of the foot with each rotation of the rope. Remain lifted through the core and crown of the head.

25 Workout C FORWARD ROPE: JUMP Keep feet together and knees soft as you spring through the ball of the foot with each rotation of the rope. Remain lifted through the core and crown of the head. Tuck elbows in to sides and draw shoulders down the back. Spin rope forward moving only at the wrist rather than moving the whole forearm, which can cause tripping. TOTAL BODY EXTENSION (TBX) Begin by sitting hips back into a quarter squat, swing arms back by hips and keep chest lifted. Exploded onto balls of feet with legs straight and bring arms overhead as if you were going to jump but don t. Put on the breaks at the top engaging every muscle in your body. Return to the start position and move swiftly through the movements. 25

26 Exercise Encyclopedia FORWARD ROPE: BOXER SHUFFLE Hop to one side bringing the non-weight bearing foot in front with toes angled out. Shift side-to-side staying lifted through core. REVERSE ROPE: JUMP Keep feet together and knees soft as you spring through the ball of the foot with each rotation of the rope. Remain lifted through the core and crown of the head. Tuck elbows in to sides and draw shoulders down the back. Spin rope backward moving only at the wrist rather than moving the whole forearm, which can cause tripping. ALTERNATING STANDING BIRD DOG (ALT. SBD) Begin in an athletic with core engaged, knees soft and a slight forward lean, but with chest open. Keep spine lengthened and stable. Extend Right arm and Left Leg at the same time while balancing on the Right leg. Try to keep hips and shoulders level pausing for just a second at full extension. Return to athletic stance and repeat the Bird Dog on the other side. Continue alternating sides for the duration of the interval. 26

27 Exercise Encyclopedia FORWARD ROPE: LATERAL HOPS (LATERAL TOUCHES) Hop from side to side, allowing trail foot to tap at the instep of the grounded foot before hopping back the other direction. Stay lifted through the core FORWARD ROPE: SCISSOR JUMPS (TOUCH BACKS) Alternate scissoring legs and feet forward and back landing with soft knees. Stay lifted through the core FORWARD ROPE: SKIER TWIST (GROUNDED TWIST) Keeping feet together twist the hips, knees and feet side to side jumping each time. Land soft and rebound right away twisting to the other side. FORWARD ROPE: JUMPING JACKS (LATERAL STEP) Knees soft as you jump feet apart and together. Stay lifted through the core FORWARD ROPE: DOUBLE BOXER SHUFFLE (DOUBLE BOXER SLIDE) Hop to one side bringing the non-weight bearing foot in front with toes angled out. Stay there for an extra hop then shift to the other side. 27

28 Exercise Encyclopedia Add a double hop to each side as you move back and forth, staying lifted through core. FORWARD ROPE: MINI RUSSIAN KICKS (MINI RUSSIAN HEEL TOUCHES) Hop onto one foot as you tap heel of other foot out in front of you on the floor. Switch sides hopping from foot to foot with a little heel tap in front each time. FORWARD ROPE: HIGH KNEES (MARCHING HIGH KNEES) Hop from foot to foot while driving the non-grounded knee toward chest. Stay very tight and lifted through core and light on your feet. FORWARD ROPE: BUTT KICKS (MARCHING BUTT KICKS) With a slight forward lean alternate hopping from foot to foot with the non-grounded leg flexing at the knee, bringing heel toward glutes to engage hamstrings. Stay light on your toes and lifted through your core. 28

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,