Hey loves! The 2-week Besst Workout Challenge starts tomorrow and while I will be posting the circuit workouts to my Instagram with videos, I wanted to share the workouts here too written out in case you wanted to do them earlier than I’m able to post! Be sure to check in on the Instagram posts though, since there will be prizes each day that you can enter to win for participating!
WEEK ONE
Monday: Legs & Lower Body
- 2 squat jumps + 2 side steps, 10x
- Back lunge to knee lift w/ overhead press, 12x/side
- Plie squat jumps, 12x
- Single Leg RDL, 10x/side
- Skaters, 30 seconds
- Negative squats (3 count on the way down, 1 count up), 10x
- Booty lifts on hands & knees, 15x/side
- Alternating curtsy lunge, 12x
- Curtsy lunge pulses, 6x/side
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
Wednesday: Abs & Arms
- Plank hops side to side, 20x
- Alternating underhand row + rear fly, 16x
- Standing oblique crunch with weights, 12x/side
- In-out biceps curls, 12x
- Alternating hip drop plank, 20x
- Straight leg sit ups, 12x
- Pushups + knee-ins, 10x
- Heel tap crunches, 20x
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
Friday: Full Body
- Side step squats, 20x
- Squat with overhead press, 15x
- Straight leg crunches, 20x
- 5 burpees w/ pushup + 5 burpees, 1 round
- Back lunge with hammer curl, 12x/side
- Crossbody punches (w/ weight optional), 30 seconds
- Lunge-squat-lunge jumps, 16x
- Double pulse bicycle crunches, 20x
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
WEEK TWO
Monday: Full Body
- Squat jumps w/ hop, 20x
- Back lunge w/ shoulder press, 12x/side
- Lunge jumps, 20x
- Plank w/ opposite alternating toe touch, 30x
- 30 second plank hold
- 5x Booty kickback pulses to runners lunge, 5x/side
- Triceps dips, 15x
- Alternating pushup to side plank, 10x
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
Wednesday: Arms & Abs
- Arnold Press, 15x
- Single arm row in lunge, 15x/side
- Up/down planks, 12x
- Mountain climbers, 30 seconds
- Toe touch crunches, 20x
- Lower ab lowers w/ hip lift, 12x
- Plank jacks, 30 seconds
- X-ups, 12x
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
Friday: Legs & Lower Body
- 5 squats + 5 squat jumps, 3 rounds
- walking lunges, 20x
- Alternating front kicks, 30x
- Lateral lunge to overhead reach, 12x/side
- Skaters, 30 seconds
- Back lunge w/ touchdown to front kick, 10x/side
- Glute bridge side steps, 20x
- Single leg glute lifts, 10x/side
- 15 plie squat jumps w/ touchdown
Repeat 4x through OR 30 minutes, whichever comes first. Rest 1 minute between each round.
Remember you can see the full schedules in THIS POST.
xo,
Bess
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