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Today is the last lifting workout in your schedule. I’m not giving you a day off tomorrow, though. We’re working all the way through day 30. So keep your awesome momentum going and remember that if you haven’t quite gotten to the weight, body fat percentage, or look that you want, then you still have a few days to push it.
I’m feeling good. I hope you’re feeling good, too. Let’s get to the gym!
Success Tip
I’m feeling some serious aches and pains right about now. But, I know it’s normal because I’m putting stress on my muscles and joints and I’m not eating or drinking enough for them to recover like they should. You can push through a little pain for the next few days because, after your event, you’ll add those necessary calories and nutrients back into your diet. The food should alleviate your soreness.
30 Days Out
Watch The Video – 05:11
Workout Terms
Cluster Set: Perform as many reps as you can in one minute. Rest between reps when necessary.
Pound Per Rep: Perform as many reps as the weight you select. If you select 30 pounds, perform 30 reps per set. If you select 40 pounds, perform 40 reps per set.
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Triset
![Rope Triceps Push-Down]()
![Rope Triceps Push-Down]()
Rope Triceps Push-Down
3 sets of pound per rep![Rope Hammer Curl]()
![Rope Hammer Curl]()
Rope Hammer Curl
3 sets of pound per rep![Donkey Calf Raises]()
![Donkey Calf Raises]()
Donkey Calf Raises
3 1-minute cluster sets-
Triset
![Reverse-Grip Triceps Push-Down]()
![Reverse-Grip Triceps Push-Down]()
Reverse-Grip Triceps Push-Down
3 sets of pound per rep![Cable Biceps Curl]()
![Cable Biceps Curl]()
Cable Biceps Curl
3 sets of pound per rep![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 1-minute cluster sets-
Tabata Abs
![Standing Dual Cable Crunch]()
![Standing Dual Cable Crunch]()
Standing Dual Cable Crunch
8 rounds: 20 seconds max reps, 10 seconds rest![Plank]()
![Plank]()
Plank
8 rounds: 20 seconds max reps, 10 seconds rest![Slalom Twist Jump]()
![Slalom Twist Jump]()
Slalom Twist Jump
8 rounds: 20 seconds max reps, 10 seconds rest-
Triset
![Skullcrusher]()
![Skullcrusher]()
Skullcrusher
3 sets of 10 reps![Standing Barbell Curl]()
![Standing Barbell Curl]()
Standing Barbell Curl
3 sets of 10 reps![Calf Press]()
![Calf Press]()
Calf Press
3 sets of 10 reps
Cardio
- Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Steady-State Cardio: 10 minutes
- Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
- Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
Tabata cardio options
Tier 1
- Treadmill sprint
- Jump rope
- Speed row
- Kettlebell swing
Tier 2
- High knees
- Side-to-side shuffle
- Shuttle run
- Jump lunge
Tier 3
- Burpee
- Jump squat
- Stair sprint
- Mountain climber
Steady-State Cardio Options
- Incline treadmill walk
- Stair mill
- Elliptical
- ARC trainer
- Low-intensity jog
- Stationary bike
- Low-intensity row
- Swimming
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