30-Day Challenge: Day #22 […Naughty or Nice?]

30-Day Challenge (Day22)


It’s a cloyingly sweet happyfest filled with holiday cheer, presents, feasts, and family gatherings. The time of the year when you allow yourself to relax and forget about the strict diets and workout routines. The endless parties to attend, cookies to nibble, leftovers to enjoy, and wine to relish. The season of overindulgence.

But before we look down at our bellies and make a mad dash to sign up for gym memberships, bootcamps and the like, it’s time to think about how naughty (or nice) we’ve been this year!


If you’ve been, or have tried to get more exercise in this year, put yourself on the nice list. But if you’ve been coming up with excuses and brushing off your workouts … tsk tsk, you’ve landed on the naughty side!!

Just like Santa, your body always knows when you’ve been bad. It knows when you’re eating healthy and exercising – you get rewarded with feeling happy, strong, and energized. When you’re overindulging, lazy, or stressed, your body responds with feelings of sluggishness, sickness, or exhaustion. We need to find the right balance and understand what’s right for our bodies. Sometimes we don’t always listen (and that’s okay! …we can indulge and be a bit lazy every once in a while), but our body is always there to remind us. All we need to do is listen.

So whether you’re expecting a lump of coal or an awesome present this year, the best gift you can give yourself is better health. Stop making up those excuses and start exercising, so that you can enjoy more holidays to come!

And check, I’m on the “Nice List” … because I’m back on the 30-Day Challenge!!

The 10-day hiatus made today’s workout extremely difficult. I admit – I did cheat a little and take longer breaks in between some reps. I didn’t bother reducing my weights (which, in hindsight, would’ve helped a little), but did at least decrease the intensity (whether it was intentional, or because I was exhausted). Hopefully it’ll get easier tomorrow! Final week!!

PS – Day #20 and #21 were scheduled rest days.

Here is Lisa’s workout taken her workout directly from her website with some of my modifications, and the link to her video.

DAY #22:

Timer is set to 10 seconds rest & 40 seconds work. The first 10 seconds is a break, followed by 40 seconds cardio of choice, 10 seconds break, and a 40-second round of an exercise (listed below).

There is a lean core bonus at the end for 10 seconds rest & 50 seconds work with no skipping in-between rounds.

Section 1: (Repeat x2) [Cardio: Burpees]

  1. 3 Point Plank Abs
  2. 1/2 Burpee & Upright Row  [using Barbell]
  3. Over Ball Push-Ups [using Medicine Ball]
  4. Squat Pike & Pike Tricep Push Up

(One Round Rest)

Section 2: (Repeat x2) [Cardio: Squat Jumps <1st round>; Star Jumps <2nd round>]

  1. Lunge Forward & Back (L&R Alternate) [using Barbell]
  2. One Leg Elevated Push Up & Spider Knee (L&R Alternate)
  3. Clean & Press + Squat & Press [using Barbell]
  4. 10 Mountain Climbers & 10 Switch Kicks

(One Round Rest)

Section 3: (Repeat x2) [Cardio: High Knees]

  1. Push Up, 1/2 Burpee & Tuck Jump
  2. Single Leg Elevated Push Up & Under The Equalizer Knee (L&R Alternate)
  3. Squat & Side Kick (L&R Alternate) [using Barbell]
  4. Knee Tuck & V Tuck Abs

(One Round Rest)

Section 4: (Repeat x2) [Cardio: Mountain Climbers]

  1. Switch Lunges
  2. Reverse Push Ups
  3. Hip Swings [using Hand Weights]
  4. Standing Squat Pike Jumps

Lean Core Bonus: (Timer is set to 10 seconds rest & 50 seconds work; no cardio in between reps]

  1. Suitcase Crunches [using Hand Weights]
  2. Left Plank Knee Reach [using Hand Weights]
  3. Right Plank Knee Reach [using Hand Weights]
  4. Tuck & Chuck [using Medicine Ball]
  5. Russian Twists [using Medicine Ball]
  6. Touch Toe Abs [using Hand Weights]
  7. V Abs Left
  8. V Abs Right
  9. Bike Abs
  10. C Sit A Frame Abs [using Hand Weights]
  11. Plank & Punch [using Hand Weights]
  12. Tuck & Lift [using Hand Weights]
  13. DiveBombers
  14. 50 Straight Sit Ups – Burnout
  15. Back Lifts

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