Day 26 WOD – #ripped

30 Day Fat Fryer Challenge

Today’s WOD, Day 26, is going to really challenge your upper body. Your core muscles come into play a lot during this workout also. For example, the first exercise move (called “Thrusters”) activates your core muscles by using them as stabilizer muscles as you sit down into the squat and then explode up to an overhead press position. A full body move, such as the “Thrusters”, is actually better at helping you achieve your goal of, let’s say, ‘a flat tummy’, than your basic ab crunches because, (A) full body moves recruit more muscles therefore giving you an afterburn effect (called EPOC, helps you burn more calories long after you’ve left the gym), and (B) helps build lean muscle mass (don’t worry ladies, this doesn’t mean you’ll get bulky, it just means that by increasing your lean muscle mass you’re increasing your basal metabolic rate (your body will burn more calories daily) & this helps your body burn more fat! Woohoo! Lean muscle mass will help you slim down and get that toned, lean & trim look.

So remember, just because a workout doesn’t have any ab exercise moves, such as crunches, doesn’t mean that it isn’t going to be effective at helping you get abs! It could actually be MORE effective than just doing crunches all day long. HIIT the workout below hard to achieve E.P.O.C. (afterburn effect) today! Execute each move with good form and dedication to the workout and also for achieving optimal health & wellness!

Day 25 WOD – #fitjunkie

30 Day Fat Fryer Challenge

You have now become #fitjunkies! This last and final week of the challenge, I want you to push yourself to eek out as many reps/interval as possible, lift heavier weights, execute each rep for it’s full range of motion (i.e. push ups), and really focus on your form.

This WOD is a tad different than what you are used to. It’s only a 20 second interval (with 10 seconds rest as usual). What does this mean? It means that you really push hard during that 20 seconds. Adding weight to these moves will help increase the burn and intensity, which is imperative in high intensity interval training! Add weight by holding a medicine ball or a couple 3-5 pound dumbbells. Remember, stay focused but also have fun with it!

Day 24 WOD – #burpees

30 Day Fat Fryer Challenge

We are down to the final seven days of our challenge, so give this workout everything you’ve got! Day 24 WOD is a 100 rep challenge, there are only three exercises in this 100 rep challenge so that you can really aim to execute each rep of each move with the best form possible. Again, if you are going to do just a 12 minute workout today, see how many reps you can complete in 4 minutes for each of the three exercise moves. Now, ready…set…go!

Day 22 WOD – #flexfriday

30 Day Fat Fryer Challenge

We are almost down to our final week of the 30 Day Challenge, and we are going to HIIT it hard in this final week and go out with a BANG!

After today’s workout, WOD 22, you will have exercised for 6 days in a row this week! Congratulations on making it through these last six days, your body needs some rest! Tomorrow, Day 23 of the challenge, is a rest day. Be active, do some housework or gardening. Walk the dog, WALK not run, the dog…go shopping for a workout shirt or fun gear to add to your workout wardrobe. ENJOY your day FULLY, you earned it!

Today’s challenge is a 100 rep challenge in honor of it being #flexfriday. FORM is key here, so take your time, and, when needed, pause to gather your strength and then carry on to finish those 100 reps.

P.S. if you don’t have time to get out to the store to buy yourself some women’s workout clothing, check out Brave Angel’s shop! We are adding new motivational workout shirts daily, we use eco-conscious screen printing methods and get our textiles from non-sweat shop certified manufacturers!

Day 21 WOD – #bodsquad

30 Day Fat Fryer Challenge

Less than 10 days to go! I will be SO sad when our challenge is over, but luckily I have something wonderful in store for all of my followers. I will be announcing it at the end of the 30 Day Challenge, so make sure you stay tuned!

Day 21’s WOD is pumping it up a bit! You have two bonus round options this time. You can do 3 rounds of the 4 minute circuit (for a 12 minute workout)….OR you can do an additional 1-2 rounds of the 4 minute circuit (making it a 16-20 minute workout)….THEN you can do the final bonus option! You choose, it’s your day and your workout, so take on the challenge and know that you are improving every day!

Remember, form is more important than getting through the entire interval. If you feel yourself losing form, PAUSE, take a quick break, and jump right back into it!

Day 20 WOD – #absonfire – 30 Day Fat Fryer

The final countdown begins!

Just 10 days left in our 30 day challenge!

Day 20 WOD will light your abs on fire. It’s another great HIIT workout for you to add to your calendars and exercise logs!

We are putting together something fantastic!

Inspired by and requested by our followers and readers. It’s a simple 30 day plan called “How Abs Are Made: Your Full-Proof Plan To Getting Abs”. An important note: this plan will not only help you get abs, but it will improve your overall fitness, help decrease your body fat percentage, boost your energy levels & metabolism, and basically help you achieve those weight loss or health & fitness goals you’ve been trying to attain for years. Inspired by my followers who ask me how I stay strong, lean and energetic! Thank you followers! Stay tuned, because there is more to come!

Now let’s HIIT it! This WOD is abtastic!

Day 19 WOD – #trans4mation – 30 Day Fat Fryer

What’s your favorite workout move?

And…..what is your least favorite workout move? And what’s a workout move you don’t love, but you don’t hate, and get’s your heart rate sky high? Pair those three moves together, do each move for 50 seconds with 10 seconds rest in between moves. Do 6 sets of these three moves, and you’ve got a pretty good 18 minute workout.

To get and maintain a strong, lean & toned body you need to be able to put together your own workout routine on the fly, in case you’re on the go and need to workout but forgot to bring along your workout notebook! Some of the most hated exercise moves, give you “the best bang for your buck”, meaning they burn a lot of calories and make a good workout routine great. Examples: Burpees, Push ups, Pull ups, Chin ups, Jump Tucks, Pike Jumps, Jump Squats, Jump Lunges. Some of the most liked exercise moves give you the “least bang for your buck”, meaning they don’t really make an exercise routine good or bad, but rather just help with toning. Examples: Donkey kicks, bicep curls, leg extensions.

So what should I do when I’m on the go and need a workout routine?

Put your least favorite moves together in a workout with your most favorite moves and the product will most likely be a good workout routine that you won’t hate! The key is to make your workout routines somewhat enjoyable, so that you don’t suffer from burn-out, but at the same time, make your workout routines challenging enough that they get you the results you are working so hard to get!

Enough blabber, here is your Day 19 WOD….I’m SO proud of you all for making it this far!

Day 18 WOD – #gohard – 30 Day Fat Fryer

Take a look back in time….

Just eighteen days ago you may have not been able to even do one push up…now, you’re rocking out push-ups like it’s your job! Congrats, and remember, don’t focus on achieving perfection…focus on progress!

This workout is another doozie, a cardio doozie that is!

Since your leg muscles are the biggest and baddest muscles in your body, it’s a good idea to do exercise moves that require a lot of leg muscle action because you will increase your burn. And guess what? This workout has A LOT of leg action!

HIIT this first section of the routine hard, it’s called “High Intensity Interval Training” for a reason. Set your timer for 30 seconds on, and 10 seconds rest, and do three rounds of this six exercise move circuit. Then tackle the bonus round fearlessly! I plan on taking a 5k jog/sprint after this routine to boost my burn.

What are your plans for this WOD!?

Post your results below to enter into the contest to win a free Brave Angel workout shirt.

Rock on angels!

Day 17 WOD – #angelswag – 30 Day Fat Fryer Challenge

I hope you all enjoyed your rest day for Day #16!

Let’s HIIT it hard today with this 12 minute workout. It’s Day 17, you are more than half-way through your 30 day challenge. This workout is designed to target your arms and abs to get you strong, lean, trim & toned!

Hit each move for 50 seconds of your all-out effort with only 10 seconds of rest. You will do each exercise move for 4 whole minutes before moving onto the next move. Then tackle those bonus rounds with all you’ve got!

Rock on!

Day 15 – #fitchicks – 30 Day Fat Fryer Challenge

It’s here! The half-way point in our challenge!

Give Day 15’s WOD everything you’ve got…..because, Saturday, Day 16, will be an active rest day….you have earned it!!!

Day 15 is going to be a cardio AND rep challenge. If you are going for a 12 minute workout, that is fantastic, just time yourself during this WOD and see how many exercise moves and reps you can get through in 12 minutes. If your goal is to complete the whole workout {time to complete this workout will vary}, take it 10 reps at a time for each set of 100 reps.

Keep your eyes on the prize!

Why did you decide to commit to this 30 day challenge? Did you want to lose weight, improve your endurance for a race, get trim & toned up? Whatever your goal is, just keep that goal in mind while pushing through this workout.

Don’t forget to submit a picture of your 30 day challenge calendars on our Facebook Page or on Twitter to enter yourself into our contest to win a free Brave Angel Shop workout shirt of your choice!

Here’s Your Day 15 WOD – HIIT IT!