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No Limits - 28 Day 30/60 Minute Sweat Challenge.pdf
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33:29Episode 1
30 Minute No Limits #01
Episode 1
Estimated Calories Burned:
183-371Equipment Needed:
Dumbbells + MatLevel:
AdvancedWorkout Breakdown:
Warm-up
01 - 30 - Sprinter Burpees
02 - 60 - Goblet Side Back Lunge
03 - 30 - Side V-Sprints L
04 - 60 - ISO Swing Drop Burpees
05 - 30 - Side V-Sprints R
06 - 60 - DB Pike-Back Push
07 ... -
35:29Episode 2
35 Minute No Limits #02
Episode 2
Estimated Calories Burned:
159-328Equipment Needed:
Dumbbells + Mat + Pull-up BarLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - Jump Pulls
02 - 45 - Standard Pull-ups
03 - 60 - Eccentric Pull-ups
04 - 45 - Lawn press L
05 - 45 - Lawn Press R
06 - 30 - DB Quick Push-ups
07 - 45 - DB ... -
31:41Episode 3
30 Minute No Limits #03
Episode 3
Estimated Calories Burned:
185-376
Equipment Needed:
No Equipment
Level:
Advanced-EXTREME
Workout Breakdown:
Warm-up
01 - Madman Sprints
02 - Drive Kick Drive Side Knees L
03 - Side Lunge Spin Hops L
04 - ISO V-Worm Hops L
05 - Drive Kick Drive Side Knees R
06 - Side Lunge Spin Hops R... -
31:57Episode 4
30 Minute No Limits #04
Episode 4
Estimated Calories Burned:
163-338Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - Swing Squat Press
02 - HEAVY Rev Pulse Lunges L
03 - Downward Geckos
04 - HEAVY Rev Pulse Lunges R
05 - Push Thrust Curls
06 - Detonation Squats
07 - HEAVY DB Hip Thrusts
08 ... -
33:03Episode 5
30 Minute No Limits #05
Episode 5
Estimated Calories Burned:
166-331Equipment Needed:
Dumbbells + MatLevel:
Advanced-ExtremeWorkout Breakdown:
Warm-up
Circuit 01
01 - Hi-Low Burpee Jacks
02 - ISO Side Lunge Press L
03 - Jack Squat Hops
04 - ISO Side Lunge Press R
05 - Dive-Bomber Hops
06 - 180 Knee Sprints
07 - Switch D... -
31:55Episode 6
30 Minute No Limits #06
Episode 6
Estimated Calories Burned:
170-353Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Goblet Squats
02 - Slow Bulgarian L
03 - Rev Pulse Lunges L
04 - Heavy DB Deadlifts
05 - DB Hip Thrusts
06 - In & Out Squats
07 - Slow Bulgarians R
08 - Rev Pulse Lunges ... -
31:30Episode 7
30 Minute No Limits #07
Episode 7
Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebookEstimated Calories Burned:
82-132Equipment Needed:
Yoga Mat (Yoga Strap Optional)Level:
IntermediateWorkout Breakdown:
01 - Knee Circles L/R
02 - Pull In Knees L
03 - Pull In Knees R
04 - Rev Shoulder Stretch L
05 - Rev... -
31:16Episode 8
30 Minute No Limits #08
Episode 8
Estimated Calories Burned:
185-376Equipment Needed:
Dumbbells & MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Sprinter Burpees
02 - Rev Lunge Drivers L
03 - Back Fly Curl Press
04 - Rev Lunge Drivers R
05 - S2S2 Pop-up Crawls
06 - Heavy Russian Twists
07 - Backseat Tuck Pass... -
31:45Episode 9
30 Minute No Limits #09
Episode 9
Estimated Calories Burned:
145-305Equipment Needed:
Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Uneven Ladder Push-ups L
02 - In & Out Mowers L
03 - Uneven Ladder Push-ups R
04 - In & Out Mowers R
05 - ISO Hold Curl Press L
06 - Lawn MORES L
07 - ISO Hold Curl ... -
37:17Episode 10
35 Minute No Limits #10
Episode 10
Estimated Calories Burned:
215-432Equipment Needed:
No Equipment + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
Circuit 01
01 - 20 - Quick Pause Sprints
02 - 30 - MAX Burpees
03 - 40 - Side Lunge Ab Twists L
04 - 50 - High Higher Highest Knees
05 - 60 - Hi-Low Jack 5 Burpees
06 - 50 - Hi... -
36:44Episode 11
35 Minute No Limits #11
Episode 11
Estimated Calories Burned:
215-425
Equipment Needed:
Kettlebell + Mat
Level:
Advanced-Extreme
Workout Breakdown:
Warm-up
Circuit 01
01 - Alt Snatch Burpees L
02 - Bullet Lunges
03 - Alt Snatch Burpees R
04 - S2S Swing Squat Walks
05 - Stack Hop SquatsCircuit 02
01 - Hi-Low Swing Squ... -
31:59Episode 12
30 Minute No Limits #12
Episode 12
Estimated Calories Burned:
185-376Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - Mad-Man Burpees
02 - Alt Snatch Drops
03 - Switch Drive Lunges
04 - Side Lunge Push Holds L
05 - Switch Drop Squats
06 - Side Lunge Push Holds R
07 - L2R Swing Kick Pedals
08... -
35:45Episode 13
35 Minute No Limits #13
Episode 13
Estimated Calories Burned:
170-353Equipment Needed:
Dumbbells + Mat + ElevationLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - Goblet Squats
02 - 45 - Hi-Low Goblets
03 - 60 - Goblet Pulse Ladders
04 - 45 - Rev Pulse Lunges L
05 - 45 - Rev Pulse Lunges R
06 - 30 - Quick Hip Thrusts
0... -
31:03Episode 14
30 Minute No Limits #14
Episode 14
Estimated Calories Burned:
82-132Equipment Needed:
Yoga MatLevel:
IntermediateWorkout Breakdown:
01 - Head Rolls L/R
02 - Cat Cow / Child's Pose
03 - Side Stretch L/R
04 - Thread the Needle L/R
05 - Pull In Knees L
06 - Brettzel Stretch L
07 - Pull In Knees R
08 - Brettzel Stretch R
09 -... -
31:33Episode 15
30 Minute No Limits #15
Episode 15
Estimated Calories Burned:
185-376Equipment Needed:
Dumbbells & MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Heavy Fly Curl Press
02 - Power Pike-Back Push
03 - Alt Bent Rows
04 - HEAVY Hi-Low Goblet Squats
05 - Typewriter Squat Burpees
06 - HEAVY Deadlift Drops
07 - ISO P... -
35:29Episode 16
35 Minute No Limits #16
Episode 16
Estimated Calories Burned:
159-328Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - DB Quick Push-ups
02 - 45 - DB Standard Push-ups
03 - 60 - DB Slow Push-ups
04 - 45 - HEAVY DB Rows L
05 - 45 - HEAVY DB Rows R
06 - 30 - Alt DB Curls
07 - 45 - Infinity... -
31:26Episode 17
30 Minute No Limits #17
Episode 17
Estimated Calories Burned:
183-369Equipment Needed:
No Equipment + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
Circuit 01
01 - Hook Knee Shuffle
02 - 180 Power Push-ups
03 - Switch Kick Tap-Unders
04 - Side Lunge Switch
05 - Push-up Punches
06 - Mt ClimbersCircuit 02
07 - Stork Tap Co... -
36:57Episode 18
35 Minute No Limits #18
Episode 18
Estimated Calories Burned:
190-383Equipment Needed:
DumbbellsLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
Circuit 01
01 - Mechanic Squats
02 - Switch Lunge Curls
03 - Donkey Hops
04 - Close Squeeze Push-ups
05 - Negative Squat HopsCircuit 02
01 - Back Fly Curls
02 - Frogger Push
... -
31:50Episode 19
30 Minute No Limits #19
Episode 19
Estimated Calories Burned:
173-352Equipment Needed:
Kettlebells + Dumbbells + MatLevel:
Advanced-EXTREMEWorkout Breakdown:
Warm-up
01 - Sprinter Burpees
02 - S2B KB Lunge Press L
03 - L2R Money Jacks
04 - S2B KB Lunge Press R
05 - Dbl Pike-Back Push
06 - Dbl High Pull Curls
07 - F2B V-... -
32:13Episode 20
30 Minute No Limits #20
Episode 20
Estimated Calories Burned:
157-328Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - In & Out Switch Drops L
02 - Ladder Lunges L
03 - In & Out Switch Drops R
04 - Ladder Lunges R
05 - In & Out Swing Lunges L
06 - ISO Leg Burners L
07 - In & Out Swing Lunges ... -
31:25Episode 21
30 Minute No Limits #21
Episode 21
Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebookEstimated Calories Burned:
82-132Equipment Needed:
Yoga Mat, Broom Stick (Yoga Strap Optional)Level:
IntermediateWorkout Breakdown:
01 - Head Rolls L/R
02 - Cat Cow / Spine Winds
03 - Side Stretch L/R
04 - Rev Shoulder ... -
33:52Episode 22
30 Minute No Limits #22
Episode 22
Estimated Calories Burned:
173-352Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - 30 - Side V Sprints L
02 - 60 - Side Drop Burpees L
03 - 30 - Side V Sprints R
04 - 60 - Side Drop Burpees R
05 - 30 - Hacky Tap Squats
06 - 60 - Snatch Lift Burpees
07 - 30... -
31:48Episode 23
30 Minute No Limits #23
Episode 23
Estimated Calories Burned:
152-320Equipment Needed:
Dumbbells + MatLevel:
EXTREMEWorkout Breakdown:
Warm-up
01 - MAX Push-ups
02 - DB Chest Press
03 - Dbl DB Pull-Overs
04 - Lawn Press L
05 - Infinity Curl Ladders
06 - Lawn Press R
07 - Downward Geckos
08 - Dbl High Pull Curls
09 - ISO ...