Day 14 WOD – #gymrat – 30 Day Fat Fryer Challenge

Welcome to Day #14, this marks two full weeks of accomplishments day-in and day-out!

Important: Don’t miss out on our first free prize we are handing out in honor of Day #15, which is the half-way point in our 30 day challenge. In order to qualify for the free prize, you must post a picture of your 30 Day Challenge Calendar on Facebook or Twitter. The 30 Day Challenge Calendar must be filled out, EVEN IF you missed a workout, IT IS okay! Just write an X in the day that you missed a workout. The point is this, keeping a journal or daily log of your workouts is a proven effective method to keep you on track with a fitness regimen.

So take a snapshot of your calendar with your phone, and post it on your Facebook or Twitter feed, just make sure to tag Brave Angel in your post so that we can enter you into the contest to win the first prize of our 30 Day Challenge! You must “Like” our Facebook Page and/or must be “Following” us on Twitter in order to tag us {you don’t have to post on both, just choose either Facebook or Twitter}.

So, what’s the prize?

A workout shirt of your choice from the Brave Angel Shop!!!!

Ok, now it’s time to HIIT it! Day 14 WOD targets your glutes, quads, hams and abs. It has the cardio – strength ratio required to get your heart rate & metabolism ramped up, so make sure to pat yourself on the back when you finish this puppy!

P.S. if you feel like your endurance & strength has improved, add weights! I hold or add weights for most moves to help kick it up a notch, just remember watch your form & posture!

Day 13 WOD – #pushyourself – 30 Day Fat Fryer Challenge

Lucky #13 WOD time! Push yourself during this workout. We are thirteen days in, so your strength and endurance has improved by now, you should be able to do more reps, go harder for longer, and lift heavier weights. Make sure to push yourself to improve daily. With every workout, lift a heavier weight and push harder & for longer and try to eek out as many reps as possible with GREAT form during each interval or exercise.

Set your interval timer for 30 seconds work & 10 seconds rest, you will do three rounds of these six exercises [set your interval timer to run for 18 rounds]. This workout is meant to trim & tone those arms, abs and back so make sure you focus on squeezing those muscles as you do each rep! And hit the bonus round with all you’ve got.

Smile at a stranger today and give them a compliment, spread the love and you’ll feel the love back!

Day #12 WOD – #shesquats – 30 Day Fat Fryer Challenge

What do you do on your active rest days?

Ahhhh, feeling well rested after our rest day? On Saturday, I walked the streets of New York City, and walked about 7-10 miles total in one day….so let’s just say that I was pretty active. Which get’s me to my point, walking 7-10 miles isn’t quite enough rest to allow your body to recuperate after intense trainings, so PLEASE make sure you are giving your body, mind & soul some rest on your active rest days! Taking a brisk walk is good, but not a 7-10 mile walk, okay?

Day #12 WOD is another 100 rep challenge, so remember, if you only aim to do 12 minutes…give it your ALL-OUT EFFORT during those 12 minutes and challenge yourself to get through as many of the 6 exercises and as many of the 100 reps that you can complete…all in just 12 minutes. If you are going to tackle the entire 100 rep challenge, take it ten reps at-a-time and make sure to focus on posture and form….time yourself to see how long it takes you to complete 100 reps of each of these six exercise moves.


Then, of course, try to tackle the bonus round…

Stay Strong & Rock This One Out!!

Day #10 – #shredded – 30 Day Fat Fryer Challenge

It’s challenge time!

Day #10 WOD was posted on our Pinterest 30 Day Challenge Board and on our Facebook page and Twitter page, but if you missed it, check it out below.

And guess what? Today, Day #11, is an active rest day!!!

You really earned it, so enjoy it and have fun being active today. I’ll be posting Day #12 WOD tonight so you can be ready to go tomorrow morning!

Day #8 – #fatloss – 30 Day Fat Fryer Challenge

Day #8 WOD will get your arms, abs and heart on fire!!

In a good way of course.

We are changing it up a bit, instead of using your interval timer, you are going to do a rep challenge today! Woohoo! Get pumped up, because this is a 100 rep challenge. I know you can do it, just take it one rep at-a-time baby.

By the way, how are those 30 Day Challenge Calendars lookin’? I hope they are filled with lots of check marks and lots of keywords! Check off each day that you do a WOD (workout-of-day) and also write the keyword (found at the bottom left hand corner of each WOD).

So here’s the low down on how to hoe down!

Tackle each exercise move by doing 100 reps before moving onto the next move in the circuit. There are six moves in the circuit. So that means you will do 600 reps today! Now, I know I promised you 12 minute workouts, BUT it is up to you! You can time yourself and see how many exercise moves and reps you can get through in 12 minutes and then call it quits after 12 minutes are up. OR, you can time yourself to see how long it takes you to get through the WHOLE workout! Whichever you choose, know that you are awesome, because you did more than all the couch potatoes sitting their lives away today!

Then of course there is a bonus round to entice you to push just a WEE BIT LONGER, and burn a few more calories and lose a little more fat. If you give it a shot, tell me about it! I want to hear how it went. Also, what is the one exercise or diet related topic that you’d like to have answered by a certified personal fitness trainer and certified sports nutritionist? Post your workout results & exercise & diet questions in the comments below, and I’ll answer all your questions in the next post!!!

Remember, Nothing is Impossible. It’s I’m possible!

Day #7 – #beastmode – 30 Day Fat Fryer Challenge

Day #6 was an active rest day, you earned that rest day!

Now let’s get back to “HIIT’ing” it! If you happen to just be joining in on this 30 day challenge now, welcome! We will be doing a H.I.I.T. workout routine for Day #7. Just 12 minutes of absolute #beastmode, yes I said JUST 12 minutes!

Here is the low down on how to do this workout routine….

Set your interval timer for 3 rounds. Your “high intensity” interval will be 50 seconds, and your “low intensity” interval will be 10 seconds. You will do each move for 3 rounds before moving onto the next move. For example you will do move #1 for 3 rounds of 50 seconds on and 10 seconds rest (total of 3 minutes) before moving onto move #2…and so on. By the time you’ve completed three rounds of the final move, you will have completed your 12 minute H.I.I.T. workout!! At this point, you can call it a day, OR you can give the bonus round a go. Let me know how the workout goes for you and also if you have questions, post your results and any questions in the comments section below!

Rock on Brave Angels!

Day#5 – #nolimits – 30 Day Fat Fryer Challenge

Here’s the WOD for day #5.

We’re going to hit that lower body one last time before our rest day, so give each move and every second of this workout your all! If your buns aren’t fired up after yesterday’s workout, they will be after Day #5’s WOD!

It’s just 12 minutes of your day.

For most people, that is shorter than the time it takes you to shower, put on your makeup and dry your hair in the morning! You can do anything you put your mind to, just think happy thoughts going into it and try to enjoy it. Learn to love the burn baby!

For WOD #5 you are going to do 6 moves. You will bust out each move for 30 seconds of all-out effort, then rest for just 10 seconds before hitting the next move hard. You will do three circuits of these 6 moves, resulting in a 12 minute H.I.I.T. workout. Of course, give the bonus round a shot too!

Stay Strong & Rock On my Brave Angels!!

Day #4 – 30 Day Fat Fryer Challenge – #legday

Your upper body is probably crying for a leg day by now…..

So that’s just what you’re getting today! Do you know that including squats and lunges in your workouts are a great way to increase the burn while decreasing the amount of time you have to workout for? Compound movements such as squats and lunges hit numerous muscle groups as you perform multi-joint movements through a range of motion. When you use more muscle, you increase your lean muscle mass which helps increase your metabolism and burn more fat. And you only have to do a few compound moves per workout to get in a good burn; therefore decreasing your workout duration.

Today you will do 6 moves. Do each move for 30 seconds, then rest for 10 seconds before moving onto the next move. Do three circuits of the following 6 moves. Then give the bonus round a go ahead!

P.S. – Day #6 is a rest day! We are almost there, so give Day #4 & #5 your all-out effort!

Day #3 – Ripped Up – 30 Day Fat Fryer Challenge

I know you’re sore from Day 1 & Day 2, I definitely am!

This is Day #3, pat yourself on the back. You’ve got to give me just 12 more minutes today. It’s four exercises. Give me 50 seconds of your all-out effort for each move with only 10 seconds of rest in between moves. ONLY 10 SECONDS, no more & no less. Use an interval timer!!!

Do 3 circuits of these 4 moves….and then….do the bonus round if you can!

P.S. there is a rest day on the horizon, so make sure you earn it, keep up the good work y’all!