So, I stumbled upon this workout plan the other day, and let me tell you, it’s not for the faint-hearted. It’s called the 30-Day Advanced Strength + HIIT Workout Plan, and it will have you sweating like a pig! But hey, who needs a glamorous glow when you can have a sweaty glow, am I right?
Day 1 - Full-Body Burnout
Okay, so day one is all about setting the tone! You’ll be doing a full-body workout, so make sure you hit the ground running - literally. Start with a 5-minute jog to warm-up, and then get into high knees, butt-kicks, and jumping jacks.
Now, here’s where things get real! You’ll need to do 3 sets of dumbbell flies, 3 sets of dumbbell rows, 3 sets of dumbbell bicep curls, and 3 sets of dumbbell shoulder presses. That’s a total of 12 sets, people. And we’re not done just yet!
Next up, you’ll be doing some strengthening exercises. 3 sets of push-ups, 3 sets of lunges, and 3 sets of mountain climbers. Sounds easy, but trust me, it’s not. Your arms will be feeling like jello by the end of this, but hey, no pain, no gain, right?
Day 2 - Cardio Core Killer
Day 2 is all about the cardio core, and boy, oh boy, is it a killer! Start with a 5-minute jog to warm-up, and then get straight into high knees, butt-kicks, and jumping jacks.
First up, you’ll be doing 3 sets of bicycle crunches, 3 sets of Russian twists, 3 sets of leg raises, and 3 sets of flutter kicks. Your abs will be on fire by the end of this, believe me.
After that, it’s time for some cardio! You’ll need to do 3 sets of burpees, 3 sets of mountain climbers, and 3 sets of jumping jacks. Your heart rate will be through the roof, but hey, that’s normal. Just keep going!
Day 3 - Leg Day Like No Other
Ah, leg day. Every gym-goers favorite day, right? Well, not really. But we gotta do it if we want to have those toned legs, so let’s get to it!
Start with a 5-minute jog to warm-up, and then get into high knees, butt-kicks, and jumping jacks. Then, it’s on to our exercises. You’ll need to do 3 sets of dumbbell squats, 3 sets of dumbbell lunges, 3 sets of dumbbell deadlifts, and 3 sets of calf raises. Your legs will be feeling like they’re on fire, but that’s a good thing, right?
Next up, you’ll be doing some cardio, as always! You’ll need to do 3 sets of jump squats, 3 sets of curtsy lunges, and 3 sets of box jumps. Best of luck with those box jumps, my friend!
Day 4 - Upper Body Superset
Day 4 is all about our upper body, and we’ll be doing a superset workout, which means one exercise followed by another exercise with no rest. This one’s going to be tough, but we got this!
Start with a 5-minute jog to warm-up, and then get into high knees, butt-kicks, and jumping jacks. Then, it’s on to our exercises. You’ll need to do 3 sets of close-grip push-ups followed by 3 sets of wide-grip push-ups. And if that’s not enough, you’ll then need to do 3 sets of chin-ups followed by 3 sets of pull-ups. Bye-bye, arm fat!
Next up, you’ll be doing some strengthening exercises. 3 sets of dumbbell flys, 3 sets of dumbbell rows, and 3 sets of dumbbell bicep curls. Your arms will be feeling like jelly by the end of this, but trust me, it’ll be worth it!
Day 5 - Abs + Arms
Day 5 is all about our abs and arms, and boy, is this going to be a tough one. But we’re tough cookies, aren’t we?
Start with a 5-minute jog to warm-up, and then get into high knees, butt-kicks, and jumping jacks. Then, it’s on to our exercises. You’ll need to do 3 sets of v-sit-ups, 3 sets of leg lifts, and 3 sets of flutter kicks. Your abs will be on fire by the end of this, believe me.
Next up, it’s time to focus on those arms. You’ll need to do 3 sets of tricep dips, 3 sets of dumbbell bicep curls, and 3 sets of dumbbell shoulder presses. Your arms will be looking toned and strong after this, trust me!
Day 6 - Full-Body Fat Burn
Day 6 is all about full-body fat burning, and boy, is this going to be a tough one. But we’re up for the challenge, right?
Start with a 5-minute jog to warm-up, and then get into high knees, butt-kicks, and jumping jacks. Then, it’s on to our exercises. You’ll need to do 3 sets of dumbbell lunges, 3 sets of dumbbell squats, and 3 sets of dumbbell deadlifts. Your legs will be feeling like jelly by the end of this, but trust me, it’ll be worth it!
Next up, it’s time to work those arms. You’ll need to do 3 sets of dumbbell bicep curls, 3 sets of dumbbell flys, and 3 sets of push-ups. And if that’s not enough, you’ll then need to do 3 sets of burpees followed by 3 sets of mountain climbers. Your heart rate will be through the roof, but hey, that’s normal. Just keep going!
Day 7 - Rest Day
Phew, we made it to day 7 - rest day! This is the day where you get to relax and let your body recover from all the hard work you’ve been putting in. Make sure to do some light stretching or go for a leisurely walk, but most importantly, give yourself some well deserved rest.
Trust me, after all these workout sessions, you’ll be feeling like a brand new person. You’ll be stronger, more toned, and more confident than ever before. So, what are you waiting for? Grab those dumbbells, lace up those sneakers, and let’s get to work!
