Yes, this final week lasts 9 days. No, I’m not sorry. Because when you’re done, you’re gonna look at yourself in the mirror and say, “I did it!!!” And your muscles will thank you. Remember: Reduce reps if needed, or increase reps if desired! Be ready for Day 30: It’s a doozy!
Day 23: 20 vertical jumps (crouch down, then jump as high as you can, land and do it again), 10 push-ups (5 rounds)
Day 24: 100 air squats, 100 jumping jacks for time
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc) that lasts at least 30 minutes
Day 26: Rest Day
Day 27: Run 1 mile, for time, followed by 30 sit-ups
Day 28: Leap forward (jump as far as you can with both feet) 20 times (3 rounds)
Day 29: How many rounds in 10 minutes (keep going, taking breaks between sets if needed for 10 minutes): 10 push-ups, 10 sit-ups, 15 air squats
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:
*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*15 sit-ups, 15 air squats (5 rounds) — or up the reps to 20 each
*150 jumping jacks
*jump rope for 1 minute
*20 vertical jumps
Great job!!! You’ve done it! If you’ve completed the 30 days, post me a comment and let me know how you did!