DISCLAIMER: The information provided in this guide is for educationalpurposes only. We are not doctors and this is not meant to be taken asmedical advice and this is not a prescribed diet. This information is notprescribing nutritional interventions to treat diseases or their symptoms.The information provided in this guide is based upon our own experiencesas well as our own interpretations of the current research that is availablefor strategies to help build healthy eating habits. The advice and tips givenin this guide are meant for healthy adults only. You should consult yourphysician to insure advice and tips given in this guide are appropriate foryour individual circumstances. If you have any health issues or pre-existingconditions, please consult your physician before implementing any of theinformation provided below. This product is for informational purposesonly and the author does not accept any responsibility for any liabilities ordamages, real or perceived, resulting from the use of this information. Allrights reserved. No part of this publication may be reproduced,transmitted, transcribed, stored in a retrieval system, or translated intoany language, in any form, without the written permission and signatureof the author.

30-DAY FLAT BELLY CHALLENGE CALENDAR

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Total Body Tone

#1

DAY 1Total Body

Tone

#3

DAY 5Total Body

Tone

#2

DAY 3

Abs #1DAY 2

OFF

DAY 7

Abs #2DAY 4

OFF

DAY 6

Total Body Tone

#4

DAY 8Total Body

Tone

#6

DAY 12Total Body

Tone

#5

DAY 10

Abs #3DAY 9

OFF

DAY 14

Abs #4DAY 11

OFF

DAY 13

Total Body Tone

#7

Total Body Tone

#10

Total Body Tone

#3

DAY 15

DAY 22

DAY 29

Total Body Tone

#9

Total Body Tone

#2

DAY 19

DAY 26

Total Body Tone

#8

Total Body Tone

#1

DAY 17

DAY 24

Abs #5

Abs #7

Abs #9

DAY 16

DAY 23

DAY 30

OFF

OFF

DAY 21

DAY 28

Abs #6

Abs #8

DAY 18

DAY 25

OFF

OFF

DAY 20

DAY 27

THE WORKOUTSThis section outlines your Total Body HIIT workouts for the challenge!The workouts in this plan will be simple, yet incredibly effective. Here’s a basic outline of what your training will look like:

1) Three days per week you will do a Total Body HIIT workout provided in the following section. The workouts are outlined in this manual and also are in follow along video format.

2) Two days per week will be focused on high intensity ab workouts to lean out and tone your midsection!

3) Refer to your workout calendar to see which workout is scheduled for your day!

Remember, the harder you push in your workouts, the better results you will see. Let’s have some fun!

TOTAL BODY TONE #1EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CIRCUIT # EXERCISE TIME

1.NEGATIVE PUSH UPS

2.GROUND TO SKY JUMPS

3.OUTSIDE MOUNTAIN CLIMBERS

4.MODIFIED IN-N-OUTS

2

1

1

5

2

6

4

8

3

7

ROUND

ROUND

5.SHOULDER TAP PUSH UPS

6.SQUAT JACKS

7.CROSS BODY MOUNTAIN CLIMBERS SP

8.HIGH PLANK HOLD 30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CIRCUIT # EXERCISE TIME

2

1

1

5

2

6

4

8

3

7

ROUND

ROUND

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

30 sec.

3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

TOTAL BODY TONE #2

1.DIPS WITH KNEES BENT

2.SQUAT SIDE STEPS

3.NO PUSH UP BURPEES

4.ROCKING PLANKS SIDE-TO-SIDE

EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5.INCLINE WIDE-GRIP PUSH UPS

6.WIDE STANCE SQUAT HOLD

7.HALF BURPEES

8.ROCKING PLANK FORWARD & BACK

TOTAL BODY TONE #3EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CIRCUIT # EXERCISE TIME

2

1

1 432

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5.INCLINE WIDE-GRIP PUSH UPS

6.WIDE STANCE SQUAT HOLD

7.HALF BURPEES

8.ROCKING PLANK FORWARD & BACK 30 sec.

30 sec.

30 sec.

30 sec.

1.CROSS-BODY MOUNTAIN CLIMBERS + PUSH UPS

2.AIR SQUATS + ALTERNATING KICK

3.ALTERNATING LOW LUNGES

4.SKY REACHES 30 sec.

30 sec.

30 sec.

30 sec.

5 876

CIRCUIT # EXERCISE TIME

2

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

TOTAL BODY TONE #4EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5.OUTSIDE MOUNTAIN CLIMBERS + PUSH UPS

6.ALTERNATING PRISONER LUNGES SP

7.HALF BURPEES

8.PLANK JACKS 30 sec.

30 sec.

30 sec.

30 sec.

1.SIT BACK PUSH UPS

2.BULGARIAN SPLIT SQUATS (RIGHT)

3.BULGARIAN SPLIT SQUATS (LEFT)

4.LEG RAISES TO HIP UPS 30 sec.

30 sec.

30 sec.

30 sec.

5 876

1 432

TOTAL BODY TONE #5EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CIRCUIT # EXERCISE TIME

2

1

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

5.SIT THROUGHS

6.SINGLE-LEG DONKEY KICKS (RIGHT)

7.SINGLE-LEG DONKEY KICKS (LEFT)

8.OUTSIDE MOUNTAIN CLIMBERS 30 sec.

30 sec.

30 sec.

30 sec.

1.HALF BURPEES

2.BULGARIAN SPLIT SQUATS (LEFT)

3.BULGARIAN SPLIT SQUATS (RIGHT)

4.PLANK TO PUSH UPS 30 sec.

30 sec.

30 sec.

30 sec.

432

CIRCUIT # EXERCISE TIME

2

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

TOTAL BODY TONE #6EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

1 432

5.FROG PUMPS SP

6.SIDE PLANK HOLD (RIGHT)

7.SIDE PLANK HOLD (LEFT)

8.BURPEES 30 sec.

30 sec.

30 sec.

30 sec.

1.PUSH UPS

2.SINGLE-LEG DEADLIFTS (RIGHT)

3.SINGLE-LEG DEADLIFTS (LEFT)

4.IN-N-OUTS 30 sec.

30 sec.

30 sec.

30 sec.

TOTAL BODY TONE #7EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CIRCUIT # EXERCISE TIME

2

1

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

432

1.SIT THROUGHS

2.INCLINE SINGLE-LEG GLUTE RAISES (RIGHT)

3.INCLINE SINGLE-LEG GLUTE RAISES (LEFT)

4.CROSS-BODY MOUNTAIN CLIMBERS 30 sec.

30 sec.

30 sec.

30 sec.

5.ALTERNATING REVERSE LUNGES

6.CLOSE-GRIP PUSH UPS

7.PULSAR SQUATS

8.LEG RAISES TO HIP UPS 30 sec.

30 sec.

30 sec.

30 sec.

CIRCUIT # EXERCISE TIME

2

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

TOTAL BODY TONE #8EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

1 432

5.WIDE-GRIPS PUSH UPS

6.OUTSIDE MOUNTAIN CLIMBERS

7.ALTERNATING SIDE LUNGES

8.NO PUSH UPS BURPEES 30 sec.

30 sec.

30 sec.

30 sec.

1.ICE SKATERS

2.BULGARIAN SPLIT SQUAT (RIGHT)

3.BULGARIAN SPLIT SQUAT (LEFT)

4.SIT THROUGHS 30 sec.

30 sec.

30 sec.

30 sec.

TOTAL BODY TONE #9EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CIRCUIT # EXERCISE TIME

2

1

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

432

5.NEGATIVE PUSH UPS

6.SQUAT JACKS

7.INCLINE GLUTE RAISES

8.MODIFIED IN-N-OUTS 30 sec.

30 sec.

30 sec.

30 sec.

1.AIR SQUATS

2.HAND-WALK PUSH UPS

3.SIT THROUGHS

4.ALTERNATING FRONT LUNGES 30 sec.

30 sec.

30 sec.

30 sec.

CIRCUIT # EXERCISE TIME

2

1

ROUND

ROUND 3 RO

UNDS

3 RO

UNDS

REST FOR 2 MINUTES, THEN MOVE ON TO CIRCUIT 2.COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

TOTAL BODY TONE #10EQUIPMENT NEEDED: RESISTANCE BAND OPTIONAL (CLICK HERE)

CLICK HERE TO PLAY VIDEO

COMPLETE 30 SECONDS ON / 15 SECONDS OFF OF THE FOLLOWING EXCERSISES

5 876

1 432

5.SQUAT JUMPS

6.HAND-WALK PUSH UPS

7.PULSAR SQUATS

8.SIT THROUGHS 30 sec.

30 sec.

30 sec.

30 sec.

1.PUSH UPS

2.SINGLE-LEG GLUTE RAISES (RIGHT)

3.SINGLE-LEG GLUTE RAISES (LEFT)

4.BURPEES + TUCK JUMPS 30 sec.

30 sec.

30 sec.

30 sec.

THE AB WORKOUTSThis section outlines your ab workouts for the challenge! The workouts in this plan will be simple, yet incredibly effective. Here’s a basic outline of what your training will look like:

1) Remember, three days per week you will do a Total Body HIIT workout provided in the previous section. The workouts are outlined in this manual and also are in follow along video format.

2) Two days per week will be focused on high intensity ab workouts to lean out and tone your midsection! This section will outline your ab workouts.

3) Refer to your workout calendar to see which workout is scheduled for your day!

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#1

#2

ABS

ABS

1.MOUNTAIN CLIMBER + PUSHUP

2.RUN-IN-PLACE

3.RUSSIAN TWIST

4.SIT THROUGHS

5.TOE TOUCHES

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.SIT THROUGHS

2.SIT UPS

3.PLANK TO PUSHUPS

4.LEG RAISES

5.PLANK ROTATIONS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1

1

2

2

3

3

5

4

4

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#3

#4

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.FLUTTER KICKS

2.KNEE-TO-ELBOW COMBO

3.DOLPHIN PLANK

4.PLANK

5.X-BODY MOUNTAIN CLIMBERS

1.HIGH KNEES

2.PLANK MOUNTAIN CLIMBERS

3.BURPEES

4.PLANK JACKS

5.SHOULDER TAPS

1

1

2

2

3

3

4

4

5

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#5

#6

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.OUTSIDE MOUNTAIN CLIMBERS

2.SIDE PLANK DIPS (LEFT SIDE)

3.DOLPHIN PLANK

4.SIDE PLANK DIPS (RIGHT SIDE)

5.BURPEES

1.HAND WALK OUTS

2.KNEES-TO-ELBOW

3.SIT UPS

4.SIT THROUGHS

5.LEG RAISE TO HIP UPS

1

1

2

2

3

3

4 5

4

5

CIRCUIT #

CIRCUIT #

EXERCISE

EXERCISE

TIME

TIME

3 RO

UNDS

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#7

#8

ABS

ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.

1.BEAR KICKS

2.V-UPS

3.KNEE TOUCH PUSHUPS

4.AB PULSARS (HIP UPS)

5.QUICK MOUNTAIN CLIMBERS

1.PUSHUP TUCK

2.TOE TOUCHES

3.BURPEES

4.RUSSIAN TWIST

5.SPIDERMAN PLANK CRUNCHES

1

1

2

2

3

3

4

4

5

5

CIRCUIT # EXERCISE TIME

3 RO

UNDS

Perform 20 seconds of the exercise and then rest for 10 seconds on each of the exercises. Repeat 3 times, for a total of 4 rounds.

#9ABS

20 sec.

20 sec.

20 sec.

20 sec.

20 sec.1.SPIDERMAN KICKS (LEFT)

2.LEG RAISE TO HIP UP

3.SPIDERMAN KICKS (RIGHT)

4.EXPLOSIVE JACKS

5.STABILITY HOLD

1 2 3 4 5