Workouts for each day:
1: HIIT and steady. 15 minutes HIIT (1 minute HARD, 1 minute easy) and 15 minutes moderate steady state cardio of choice.
2: Compound crusher + 15 minute hills (for 15 minutes, crank up the incline to your personal max. When you hit it, hold it here for 2 minutes, then decrease and repeat until the 15 minutes have been completed)
5: Long steady state (45-60 minutes). Go for a long run, fast walk, or take a cardio class you love
6: 15 minute workout + 15 minutes HIIT (jump rope or high knees for HIIT. 15 seconds on, 15 seconds off for 15 minutes total)
7: OFF; Flexibility emphasis (enjoy a nice stretch, yoga or date with the foam roller at home)
8: Upper Body + steady state (30 minutes; moderate intensity and pace)
9: HIIT the Hill + Lower body
10: Core + steady
13: Upper body + HIIT
14: Lower body + tempo work with incline (20 minutes)
15: HIIT and row
17: Long steady state (45-60 minutes). Take a class or go for a long run!
18: Total body (no cardio)
19: HIIT challenge: 5 minutes of 15 seconds on, 15 seconds off; 5 minutes of 30 seconds on, 30 seconds off; 10 minutes of 1 minute on, 1 minute off.
21: Total body + HIIT (15 minutes. .25 miles fast, .25 miles recover; repeat for a total of 15 minutes)
22: Steady state: 45 minutes moderate intensity.
23: Upper body + easy steady (10-15 minutes moderate intensity)
26: Core + long steady
28: Lower body + short steady
30: HIIT and plank blast. Repeat HIIT from #21, and then hold a plank for as long as you can in a span of 3 minutes! Leave your time in the comments below.
31: Trick or treat! Enjoy an awesome reward from such a successful and strong week. Treat yourself to a new workout top, a manicure, or anything else you’ve been eyeing 🙂
Are you ready to go after it?! Leave a comment below to check in with each workout, or hit us up on Twitter/Instagram! Here’s to a scary strong month 🙂