30 Day Challenge Days 1-5 Preset Workouts w/Exercises~Calories Burned~Amt Time

Workout 01 (Easy) 83.6 14:39
Walk & Run (Long)
Squats
Run (Medium)
Targets 1
Alternating Bicep Curls
Bent over Rows
Inline Skating
Alternating Side Lunges
Squats
Alternating Bicep Curls
Targets 3
Bent over Rows
Alternating Side Lunges
Inline Skating
Front Shoulder Raises
Run & Walk (Long)
Workout 01 (Medium) 104.9 18:40
Walk & Run (Long)
Squats
Run (Medium)
Targets 1
Alternating Bicep Curls
Bent over Rows
Inline Skating
Alternating Side Lunges
Squats
Alternating Bicep Curls
Targets 3
Bent over Rows
Alternating side Lunges
Inline Skating
Front Shoulder Raises
Run & Walk (Long)
Workout 01 (Hard) 156.1 27:38:00
Walk&Run (Long)
Squats
Kick Ups (Short)
Targets 1
Alternating Bicep Curls
Bent over rows
Inline Skating
Squats
Alternating Side Lunges
Kick Ups (Short)
Alternating Bicep Curls
Targets 3
Bent over Rows
Alternating Side Lunges
Inline Skating
Front Shoulder Raises
Alternating Tricep Kickbacks
Run & Walk (Long)
Workout 02 (Easy) 97.9 18:25
Alternating Standing Knee Crunches
Alternating Side Lunges w/Toe Touches
Run (Medium)
Alternating High Knee Reverse Lunges
Alternating Shoulder Presses
Alternating Bicep Curls
Back Court
Alternating Cross Knee Punches
Alternating Side Lunges w/Toe Touches
Alternating High Knee Reverse Lunges
Kick Ups (Short)
Alternating Lunges
Alternating Cross Knee Punches
Alternating Shoulder Presses
Alternating Bicep Curls
Run, Knees & Kick Ups 2
Alternating Lunges
Run & Walk (Medium)
Workout 02 (Medium) 124.4 23:31
Alternating Standing Knee Crunches
Alternating Side Lunges w/Toe Touches
Run (Medium)
Alternating High Knee Reverse Lunges
Alternating Shoulder Presses
Alternating Bicep Curls
Back Court
Alternating Cross Knee Punches
Alternating Side Lunges w/Toe Touches
Alternating High Knee Reverse Lunges
Kick Ups (Short)
Alternating Lunges
Alternating Cross Knee Punches
Alternating Shoulder Presses
Alternating Bicep Curls
Run, Knees & Kick Ups 2
Alternating Lunges
Run & Walk (Medium)
Workout 02 (Hard) 130 25:11:00
Alternating Cross Knee Punches
Alternating Side Lunges w/Toe Touches
Run (Long)
Alternating High Knee Reverse Lunges
Alternating Shoulder Presses
Alternating Bicep Curls
Back Court
Alternating Side Lunges w/Toe Touches
Alternating High Knee Reverse Lunges
Front Court
Alternating Lunges
Alternating Shoulder Presses
Alternating Bicep Curls
Alternating Lunges
Run & Walk (Medium)
Workout 03 (Easy) 66.9 14:28
Walk&Run (Long)
Bent over Rows
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Inline Skating
Bent over Rows
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Front Court
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Dance Basic 1
Workout 03 (Medium) 90.4 20:04
Walk&Run (Long)
Bent over Rows
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Inline Skating
Bent over Rows
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Front Court
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Dance Basic 1
Workout 03 (Hard) 126.9 29:21:00
Dance Intermediate 2
Bent over Rows w/Tricep Kickbacks
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Back Court&Front Court
Bent over Rows w/Tricep Kickbacks
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Inline Skating
Bicep Curl w/Shoulder Presses
Alternating Side Lunges
Side to Side Jumps
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Dance Basic 2
Workout 04 (Easy) 86.8 15:52
Walk & Run (Medium)
Squats
Alternating Shoulder Presses
Bent over Rows
Inline Skating
Alternating Lunges
Jump Lunges
Targets 2
Alternating Shoulder Presses
Bent over Rows
Run, Knees & Kick Ups 2
Jump Squats
Alternating Lunges
Jump Lunges
Targets 4
Alternating Bicep Curls
Front Shoulder Raises
Run & Walk (Long)
Workout 04 (Medium) 109 20:05
Walk & Run (Medium)
Squats
Alternating Shoulder Presses
Bent over Rows
Inline Skating
Alternating Lunges
Jump Lunges
Targets 2
Alternating Shoulder Presses
Bent over Rows
Run, Knees & Kick Ups 2
Jump Squats
Alternating Lunges
Jump Lunges
Targets 4
Alternating Bicep Curls
Front Shoulder Raises
Run & Walk (Long)
Workout 04 (Hard) 136.8 25:37:00
Walk & Run (Medium)
Squats
Alternating Shoulder Presses
Bent over Rows
Targets 4
Alternating Bicep Curls
Jump Squats
Alternating Lunges
Jump Lunges
Targets 2
Alternating Shoulder Presses
Bent over Rows
Alternating Bicep Curls
Run, Knees & Kick Ups 2
Jump Squats
Alternating Lunges
Jump Lunges
Squats
Run & Walk (Long)
Workout 05 (Easy) 73.4 14:47
Alternating Standing Knee Crunches
Alternating Side Lunges w/Toe Touches
Alternating Cross Knee Punches
Targets and Heavy Bag 1
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Alternating High Knee Reverse Lunges
Inline Skating
Alternating Side Lunges w/Toe Touches
Alternating High Knee Reverse Lunges
Bicep Curl w/Shoulder Presses
Alternating Tricep Kickbacks
Lateral Shoulder Raises
Targets & Heavy Bag 5
Alternating Tricep Kickbacks
Run & Walk (Long)
Workout 05 (Medium) 96.4 19:49
Alternating Standing Knee Crunches
Alternating Side Lunges w/Toe Touches
Alternating Cross Knee Punches
Targets & Heavy Bag 1
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Alternating High Knee Reverse Lunges
Inline Skating
Alternating Side Lunges w/Toe Touches
Alternating High Knee Reverse Lunges
Bicep Curl w/Shoulder Presses
Alternating Tricep Kickbacks
Lateral Shoulder Raises
Targets and Heavy Bag 5
Alternating Tricep Kickbacks
Run & Walk (Long)
Workout 05 (Hard) 150 30:36:00
Alternating Side Lunges w/Toe Touches
Alternating Cross Knee Punches
Targets & Heavy Bag 1
Bent over Rows w/Tricep Kickbacks
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Run, Knees & Kick Ups 2
Alternating High Knee Reverse Lunges
Alternating Side Lunges w/Toe Touches
Bent over Rows w/Tricep Kickbacks
Bicep Curl w/Shoulder Presses
Lateral Shoulder Raises
Targets & Heavy Bag 5
Alternating High Knee Reverse Lunges
Alternating Side Lunges w/Toe Touches
Run & Walk (Long)