Get fit in 30 days!

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Get “Hero” fit in 30 days and prepped to take on an OCR challenge with this plan from Men’s Fitness!

DAY 1

 

Workout A

 

DAY 2

 

Workout B

DAY 3

 

Rest

DAY 4

 

Workout C

DAY 5

 

Workout D

DAY 6

 

Workout E

 

DAY 7

 

Rest

 

DAY 8

 

Workout A

 

DAY 9

 

Workout B

DAY 10

 

Rest

DAY 11

 

Workout C

 

DAY 12

 

Workout D

DAY 13

 

Workout E

DAY 14

 

Rest

DAY 15

 

Workout C

 

DAY 16

 

Workout B

 

DAY 17

 

Rest

DAY 18

 

Workout A

DAY 19

 

Workout D

DAY 20

 

Workout E

 

DAY 21

 

Rest

 

DAY 22

 

Workout C

DAY 23

 

Workout B

DAY 24

 

Rest

DAY 25

 

Workout A

 

DAY 26

 

Workout D

 

DAY 27

 

Workout E

DAY 28


Rest

DAY 29

 

Workout A

DAY 30

 

Rest

View the full workout routine from Men’s Fitness with video clips here.

Workout A: Circuits

  1. Horizontal squat rows, 10 times each
  2. Lateral jumpsquats to front reverse jumpsquats, 20 times each
  3. Vertical walks up and down, 10 times
  4. Burpees, 20 times each
  5. Pushup-plank switches, 20 times each

Cool down: 10 to 15 minutes to stretch and hydrate

The Reps:

Week 1:  Do 2 rounds of all circuits with a 1 to 3 minute rest between circuits

Week 2: Do 3 rounds of all circuits with a 1 to 3 minute rest between circuits

Week 3:  Do 4 rounds of all circuits with a light sandbell in one hand during jump squats (dumbell can be used instead of sandbell)

Week 4:  Do 4 rounds of all circuits with a heavier sandbell in one hand during jumpsquats (dumbell can be used instead of sandbell)

Workout B: Run Intervals

  • 1/4 mile run-burpees
  • 1/4 mile run-alternate split squats
  • 1/4 mile run-diamond pushups
  • 1/4 mile run-high knees

The reps:

Week 1: Repeat two times (15 reps for all exercises, but do 30 reps for high knees)

Week 2:  Repeat three times (same as week 1)

Week 3: Repeat three times (20 reps for all exercises, but do 40 reps for high knees)

Week 4: Repeat three times (25 reps for all exercises, but do 50 reps for high knees)

Workout C: Sandbells or Kettlebells

  • sandbell jumpsquats
  • sandbell thrusters
  • sandbell overhead oblique slams
  • pushup sandbell flip/row
  • sandbell burpees
  • sandbell swings
  • sandbell around the worlds
  • sandbell box jumps
  • sandbell situp
  • sandbell alternate split squats
  • Week four add-ons: Lateral jump burpees wtih sandbell and three hop sandbell burpees

The reps:

Week 1: 30 times each

Week 2: 40 times each

Week 3: 50 times each

Week 4:  50 times each plus 15 each of the two additional exercises

 

Workout D: Long Run

Week 1: Three to five mile run with optional lightweight dumbell burpees

Week 2: Four to six mile run with optional heavier dumbell burpees (no jumpsquat)

Week 3: Five to seven mile run with optional Boxjump burpees

Week 4: Six to eight mile run with optional Burpee pyramid

 

Workout E: Body Weight

  • Pullups (until failure)
  • Jumpsquats (until failure)
  • Walking planks 20 to 30 yards there and back
  • Walking lunges with weighted twists 20 to 30 yards each way
  • Burpees
  • Planks

The reps:

Week 1: Two times

Week 2: Three times

Week 3:  Four times

Week 4: Five times

Rest

Take a day off to let your muscles recover. If you really want to fit a short workout in on one of these days across the 30 days, spend 15 minutes in motion on a foam roller or playing your favorite sport, but keep it gentle and to a minimum!

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