Get your adrenaline pumping for summer! Highly effective for cardio-fitness and strength conditioning training, Adrenaline 30
Day Challenge will get you fitter and in shape fast, simply using your own body weight.
This program is designed for you to first choose your Adrenaline level. Each level requires you to complete a certain number of
sets, you will repeat each set 3 times. An Adrenaline set is 4 different exercises performed for 30 seconds each for a total of 2
minutes per round. You will perform 3 rounds of every set for your level.
Simply follow the Adrenaline Workout calendar guide below for your 30 Day Challenge. You can review the exercise techniques
by clicking on the techniques page, it is always important to perform the exercise correctly.
The #summerthis 30 day challenge is split into days for Workout, Play and Rest. Workout Days are Monday, Tuesday, Thursday
and Friday – these are your days for focused hard work.
You get to Play on Wednesdays and Saturdays so do an activity that is easier on the body and definitely fun for the mind. On
Sundays you get to Rest. This ensures that your body gets the opportunity to repair and grow stronger avoiding risk of adaptability and or injury.
You can connect with others doing this challenge by posting your comments and progress below or by connecting with us on
social media.
Time to get high on Adrenaline!
ADRENALINE
challenge
ADRENALINE LEVEL
Base Adrenaline Level- Complete 2 of the Sets listed
Maximum Adrenaline Level – Complete all Sets listed
THE WORKOUTS
Each week you will have 3 different Workouts that focus on different components of your fitness. The 3 focus areas are Strength
Endurance, Plyometrics and Speed Agility.
> 1 round equals 2mins – 4 x exercises for 30secs each
> Repeat 3 times without stopping
> You should be working non-stop for 6 minutes, each round.
> 1 minute rest in between if you are completing different rounds.
Strength Endurance Workout
Speed Agility Workout
Set 1:
Set 1:
1.
2.
3.
4.
1.
2.
3.
4.
Squat
Push up
Lateral lunge
Shoulder push up
Set 2:
Set 2:
1.
2.
3.
4.
Bicycle sit up
Plank (thai plank for advanced)
Floor wipers
Butterfly sit ups
Set 3:
1.
2.
3.
4.
Lateral Shuffle
High knees
Butt Kicks
Cross Sprints
Side Squat Kick
Bunny Hops
Push Up Toe Touch
Muay Thai Squat
1.
2.
3.
4.
1,2,3s
Shuttles
Up downs
Sprint forward hop back 5 hops
Set 3:
1.
2.
3.
4.
Squat and box fast
Ice skaters
Downward punch with hop
Mountain climbers
Plyometrics Workout
Set 1:
1.
2.
3.
4.
Squat Jump
Plank Jump
Mountain climbers
Burpee
Set 2:
1.
2.
3.
4.
Log hops
Ice skaters
3 hops forward 3 back
Knee drives
Set 3:
1.
2.
3.
4.
Candle Sticks
Power Knees
Plyo Push ups
Square Jumps
Mix It Up
Take your favorite set(s) from each day and make our own Adrenaline Workout
Base Adrenaline = Favorite 2 Sets
Maximum Adrenaline = Favorite 3 Sets
powered by
FITNESS