75 HOY - 75 Day Health & Fitness Challenge
4 Seasons
75 HOY 75 Day Health & Fitness Challenge
Level: Advanced (Intermediate Mods)
Time: 45 or 30 minutes per day (7 Days Per Week)
Equipment Used: Dumbbells, Mat, Butt Bands, Yoga Block/Elevation
Only Dumbbells and Mat are required.
-
75 HOY Guidebook + Planner v2.pdf
1.96 MB
-
35 Minute Full Body Fitness Test - 75HOY #01 (Music)
Episode 1
Equipment Needed: Dumbbells, Mat, Wall, Elevation
Level: Intermediate-Advanced
Calories Burned: 475
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - Jumping Jacks
03 - S2S Squats
04 - Standing Twists
05 - The Windmill
06 - Walkouts01 - A...
-
45 Minute Full Body Standing METCON Workout (No Jumping) - 75 HOY #02 (Music)
Episode 2
Equipment Needed: Dumbbells
Level: Advanced
Calories Burned: 658
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - Sunrise Squats
03 - OH Side Lunge Taps
04 - Standing Twists
05 - Windmill Taps
06 - Ham Scoop Swings01 - Squat Thrust Tris
02 - A... -
45 Minute Upper Body Load & Hold - 75 HOY #03 (Music)
Episode 3
Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 489
Weights Used: 15-20lbs [7-9kg]
Intervals: 30+15/20Workout Breakdown:
Warm-up
01 - S2S Barn Press Steps
02 - F2B Shoulder Swings
03 - Bent Fly Twist Reach
04 - Pot Stirs L
05 - Pot Stirs R
06 - Walkouts01 - W...
-
45 Minute Full Body Level-Up HIIT Cardio (No Equipment) - 75 HOY #04 (Music)
Episode 4
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 678
Weights Used: None
Intervals: 35/15Workout Breakdown:
Warm-up
01 - Alt Step Jacks
02 - S2S Clap Pull Step-Backs
03 - L2R Side Lunge Squats
04 - Open Gate Hips
05 - Step-Up Swing Kicks
06 - The Windmill01 - Calve...
-
45 Minute One Dumbbell Standing Abs Workout - 75 HOY #05 (Music)
Episode 5
Equipment Needed: Dumbbells
Level: Intermediate-Advanced
Calories Burned: 620
Weights Used: 15lbs [7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hi-Low Standing Twists
02 - Ham Tap Ab Twists
03 - OH Side Lunge Taps
04 - S2S Hurdle Steps
05 - Step-Up Swing Kicks
06 - OH-Twist Good Morni... -
45 Minute Lower Body Load & Hold - 75 HOY #06 (Music)
Episode 6
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 582
Weights Used: 20-35lbs [9-16kg]
Intervals: 30+15/20Workout Breakdown:
Warm-up
01 - Open Gate Hips
02 - Air Squats
03 - S2S Low Squat Walks
04 - Side Lunge Taps
05 - Kang Squats
06 - Beast Mode Threaders01 - S2S Goblet Sq...
-
40 Minute Deep Stretch & Mobility Workout - 75 HOY #07 (Music)
Episode 7
Equipment Needed: No Equipment + Mat
Level: Intermediate
Calories Burned: 285
Weights Used: None
Intervals: 35/10Workout Breakdown:
01 - Hug & Love Drives
02 - Standing Twists
03 - Standing Screwdrivers
04 - Sunrise Squats
05 - OH Rev Lunges
06 - Dbl Rev Lunge Sumo Turns
07 - Lateral Leg Swin... -
45 Minute Full Body Dumbbell PUMP (No Jumping) - 75 HOY #08 (Music)
Episode 8
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 619
Weights Used: 15-20lbslbs [7-9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Drives
02 - S2S Hurdle Steps
03 - L2R Squat Lunges
04 - Windmill Sweeps
05 - Walkouts
06 - Beastmode Threaders01 - Power Pr...
-
45 Minute Chest, Shoulders & Back Upper Body Workout - 75 HOY #09 (Music)
Episode 9
Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 484
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Hug & Love Raises
02 - F2B Shoulder Swings
03 - Standing Trunk Twists
04 - Bent Fly Twist Reach
05 - Walkouts
06 - F2B Plank Ro... -
45 Minute Complete Lower Body Strength w/ Mini Bands - 75 HOY #10 (Music)
Episode 10
Equipment Needed: Dumbbells + Mini Bands + Elevation + Mat
Level: Intermediate-Advanced
Calories Burned: 608
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - ISO Shoestring Lunges L
03 - ISO Shoestring Lunges R
04 - Ham Scoops
05 - Kang... -
45 Minute Full Body Calisthenics HIIT Workout - 75 HOY #11 (Music)
Episode 11
Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 678
Weights Used: None
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Butt Kick Pull Backs
02 - Pause Jacks
03 - OH Side Lunge Taps
04 - Windmill Sweeps
05 - Wall Dancers L
06 - Wall Dancers R01 - Inchworm Hops
02 - Side... -
45 Minute All Over Abs & Core Strength Workout - 75 HOY #12 (Music)
Episode 12
Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 581
Weights Used: 10-20lbs [4.5-9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Sunrise Squats
02 - Standing Twists
03 - Windmill Sweeps
04 - S2S Hurdle Steps
05 - Cossack Threaders
06 - Alt OH Side Stretch...
-
45 Minute Standing Arms Upper Body Workout (No Push-ups) - 75 HOY #13 (Music)
Episode 13
Equipment Needed: Dumbbells, Mat, Wall, Yoga Block, Plates or Elevation
Level: Advanced
Calories Burned: 564
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - L2R Squat Lunges
02 - Stutter Lunge Step-Backs
03 - Alt Sumo Twist Turns
04 - Sweeping Windmills
05 - Tr... -
40 Minute Deep Stretch & MobilityWorkout - 75 HOY #14 (Music)
Episode 14
Equipment Needed: Resistance Band + Mat
Level: Beginner-Intermediate
Calories Burned: 285
Weights Used: None
Intervals: 35/10Workout Breakdown:
01 - OH Banded CARs
02 - F2B Banded Shoulders
03 - Banded KANG Squats
04 - Banded GM Twists
05 - Banded Matrix Sweeps
06 - The Windmill
07 - Standing K... -
45 Minute One Dumbbell Level-Up HIIT Workout - 75HOY #15 (Music)
Episode 15
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 718
Weights Used: 20lbs [9kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Clap Pull Step-Backs
02 - Standing Twists
03 - S2S Cactus Squats
04 - OH Side Lunge Taps
05 - The Windmill
06 - Ham Scoop Swings01 - S2S Sho...
-
45 Minute Glutes & Quads Lower Body Workout - 75HOY #16 (Music)
Episode 16
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 605
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Diver Squats
02 - Side Lunge U-Squats
03 - Open Gate Hips
04 - The Windmill
05 - S2S V-Lunges
06 - Cross-Tap Squat Calves01 - Ladder-Up Go...
-
45 Minute Complete ABAB Upper Body Workout - 75HOY #17 (Music)
Episode 17
Equipment Needed: Dumbbells + Mat
Level: Intermediate-Advanced
Calories Burned: 525
Weights Used: 10-35lbs [4.5-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Alt Shoulder Swing Side Stretch
02 - Pot Stirs L
03 - Pot Stirs R
04 - Walkouts
05 - Half & Half Push-ups
06 - World's Best Str... -
45 Minute Abs + Core Load & Hold Workout (No Equipment) - 75HOY #18 (Music)
Episode 18
Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 643
Weights Used: None
Intervals: 30+15/20Workout Breakdown:
Warm-up
01 - Alt Swing Jack Drives
02 - S2S Wall Push Twists
03 - Windmill Sweeps
04 - Cossack Threaders
05 - Alt Standing Side Reaches
06 - Step-Up Swing Kicks...
-
45 Minute Full Body Dumbbell Power Workout - 75HOY #19 (Music)
Episode 19
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 632
Weights Used: 20-30lbs [9-13.6kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Jump Ropes
02 - L2R Push Twist Drives
03 - L2R Squat Lunges
04 - Windmill Sweeps
05 - Walkouts
06 - Beastmode Threaders01 - S2S Squat Drop...
-
45 Minute Standing Legs - Hams, Quads & Glutes - 75HOY #20 (Music)
Episode 20
Equipment Needed: Dumbbells, Mat, Wall, Yoga Block, Plates or Elevation
Level: Advanced
Calories Burned: 564
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - L2R Squat Lunges
02 - Stutter Lunge Step-Backs
03 - Alt Sumo Twist Turns
04 - Sweeping Windmills
05 - Tr... -
40 Minute Deep Stretch & Mobility Workout - 75 HOY #21 (Music)
Episode 21
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned: 270
Weights Used: None
Intervals: 35/10Workout Breakdown:
01 - Hug & Love Drives
02 - Standing Twists
03 - L2R Standing Reaches
04 - Neck/Traps Stretch
05 - In & Out T-Spine Flex
06 - Kang Squats
07 - The Windm...