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Trying to be healthy, and day by day I'm getting better at it.

20 || England

i carried a watermelon

Level 3
3 circuits of 3 minutes strength, 2 minutes cardio & 1 minute abs

Warm Up - should take 2.5-3 minutes
Arm crosses
Backwards windmills
Double jumprope (two arm motions in one big jump)
High kicks
Butt kicks
Knee circles

Circuit 1
Strength
45 seconds walking plank (on knees for less advanced)
45 seconds superman (lower rise for less advanced)
repeat once
Cardio
30 seconds mountain climbers (step-touch rather than jump for less advanced)
30 seconds jumping sumo-squats (smaller jump for less advanced)
repeat once
Abs
30 seconds pike crunches (arms on mat for less advanced)
30 seconds scissor crunches

Circuit 2
Strength
45 seconds squat with one-arm shoulder press
45 seconds jumping lunges (walking lunges for less advanced)
repeat once
Cardio
30 seconds punches with dumbbells
30 seconds butt kicks holding dumbbells
30 seconds punches with dumbbells
30 seconds jumping jacks with dumbbells
Abs
1 minute sit-ups (legs out for less advanced)

Circuit 3
Strength
45 seconds travelling pushups (on knees for less advanced)
45 seconds plank rows with leg raise
repeat once
Cardio
30 seconds jump squats
30 seconds rockstar jumps (effectively a jumping buttkick)
repeat both
Abs
1 minute plank twists side plank lift (30 seconds each side)

Cool Down
sit down with legs spread, stretch to each foot & in the middle
hold arms behind back and stretch
hold arms across body to stretch shoulders
stand up and pull each leg to your butt to stretch quads

Congrats, level 3 completed! Do this for days 21-30 of your shred.

If you’ve now completed all 30 days then a huge congratulations to you!

Find the rest here.