Day 22 – Turn Down For What

Welcome to Day 22 of the 30-day Love Your Bod Fitness Challenge.

Week 4 – wow, here we are! Where did the time go?

By now, you may be feeling slightly stronger on some of the exercises which is GREAT NEWS!

Let’s keep turning up the volume shall we?

Circuit 1: 

Complete one set of each exercise inside the circuit before moving on to the next.  Once you reach the end, go back to the top of the circuit.  Repeat as many times as indicated before moving on.

Circuit 2:

You’ll complete an “As Many Rounds as Possible”  core circuit, also known as AMRAP.

Set the timer for 10 minutes. Complete as many sets as you possibly can within those 10 minutes. Rest as needed, but try your best to keep pushing.

If you don’t have a pair of dumbbells that’s okay – Just use canned goods, water bottles, or milk jug instead. 💪

Too hard? Which to beginner.

30 Minutes

Dumbbells or Cans, Bench or Chair & Towels

Click for warmup

Print workout

Circuit #1 - Repeat 3 Times

Bulgarian Split Squat & Twist

Reps: 30 Seconds Each Side

Recommended weight: Body Weight

Rest time: None

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: Body Weight

Rest time: None

Bulgarian Split Squat Bounces

Reps: 10 Each Side

Recommended weight: Body Weight

Rest time: 15 Seconds

click image for video demonstration

Reps: 10 Each Side

Rec. weight: Body Weight

Rest time: 15 Seconds

Side Lunge to Knee-Up & Twist

Reps: 30 Seconds Each Side

Recommended weight: Body Weight

Rest time: None

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: Body Weight

Rest time: None

Squat Hold with Lateral Slides (with Gliders/Towels)

Reps: 10-15 Each Side

Recommended weight: Body Weight

Rest time: 15-30 Seconds

click image for video demonstration

Reps: 10-15 Each Side

Rec. weight: Body Weight

Rest time: 15-30 Seconds

Single Leg Feet Elevated Hip Bridge (Bench or Chair)

Reps: 30 Seconds Each Side + 15 Second Hold

Recommended weight: Body Weight

Rest time: 15-30 Seconds

click image for video demonstration

Reps: 30 Seconds Each Side + 15 Second Hold

Rec. weight: Body Weight

Rest time: 15-30 Seconds

Curtsy Squat (with Gliders/Towels)

Reps: 30 Seconds Each Side

Recommended weight: Body Weight

Rest time: 15-30 Seconds

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: Body Weight

Rest time: 15-30 Seconds

Squat Hold with Curtsy Slides (with Gliders/Towels)

Reps: 30 Seconds Each Side

Recommended weight: Body Weight

Rest time: 15-30 Seconds

click image for video demonstration

Reps: 30 Seconds Each Side

Rec. weight: Body Weight

Rest time: 15-30 Seconds

Duck Walks

Reps: 30 Seconds

Recommended weight: Body Weight

Rest time: 60 Seconds

click image for video demonstration

Reps: 30 Seconds

Rec. weight: Body Weight

Rest time: 60 Seconds

Core Circuit #2- Perform as many times as possible in 10 Min

Plank Tucks with Gliders

Reps: 10

Recommended weight: Body Weight

click image for video demonstration

Reps: 10

Rec. weight: Body Weight

Elbow Plank Alternating Abductor Reaches

Reps: 10 Total

Recommended weight: Body Weight

click image for video demonstration

Reps: 10 Total

Rec. weight: Body Weight

Starfish Abs

Reps: 10 Total

Recommended weight: Body Weight

click image for video demonstration

Reps: 10 Total

Rec. weight: Body Weight

Alternating Oblique V-Ups

Reps: 10 Total

Recommended weight: Body Weight

click image for video demonstration

Reps: 10 Total

Rec. weight: Body Weight

Click for cooldown

Did you enjoy this workout? We hope you did! With Love Your Bod we have 250+ Fun & Challenging Workouts, Meal Plan Guides, 100’s of Healthy Recipes, Access to an 800+ Video Exercise Library AND tons of ebooks and tools to help you have a better relationship with yourself AND your body!! Learn more about it here.