What Is The Fit Dirty 30 Challenge?
It’s a 30 day challenge split into two parts:
1. 18 unique and tough, 10 minute, workouts.
2. 4 challenging, yet doable, nutrition challenges.
The Fitness Part:
There are 18 workouts of which two are assessment tests. These assessment
tests are repeated at the end of each week so you can physically see how
well you’re improving.
There are three workouts the first week and five workouts during the three
remaining weeks.
Each workout is 10 minutes long… or designed to take 10 minutes.
Each workout is 100% bodyweight although you can use dumbbells if you
desire. Full members have a report on how to add dumbbells safely.
The Nutrition Part:
There are 4 challenges, one per week.
Each challenge is based on nutrition. It’s going to be tough, but not too difficult where it becomes a burden or where it sets you up for failure.
Ideally, you want to continue doing each challenge throughout each week.
So by week 4, you’re not only doing week 4’s challenge, you’re also doing
week 3, 2, and 1’s challenge.
And That’s The Fit Dirty 30 Challenge.
Can You Make It Through The 30 Days?
Click here to join or keep reading to get started with Week 1.
By Taylor Ryan FitWomensWeekly.net © 2015
How To Almost Guarantee You’ll Burn Fat &
Get The Body You Desire
Consistency.
This is the number one secret. If you can create a consistent exercise habit
(with simple nutrition tweaks) you will get the results you desire. It’s guaranteed.
Unless you have some serious hormone issues, by consistently practicing a
lifestyle of exercise and eating healthy more often than not… you will burn
fat, lose weight, and shrink your body measurements.
And this is where most women make the first deadly mistake.
Getting too excited… taking on too much… too soon… and trying to force
super fast results.
Most fitness programs begin by tossing you headfirst into the deep end.
Hour long workouts… workouts everyday… full out meal plans… and on and
on.
Even hokey “weight loss” programs like juice cleanses demand you give up
all food except for their juices. Sounds an awful lot like a crash diet doesn’t
it?
It’s too much way too fast and it practically always leads to burnout by the
2nd to 3rd week.
Slow down.
You didn’t gain weight or lose your body shape overnight and it’s not going
to spring back to what you want overnight.
If this comes as a shock to you… this program is not for you.
By Taylor Ryan FitWomensWeekly.net © 2015
That’s why I created the Fit Dirty 30 Challenge.
It’s much easier to schedule, and do, a 10 minute workout during the day. It’s
actually really easy which is why the last three weeks have a workout everyday (except for weekends).
Each week has a nutrition challenge.
Something small… doable… yet tough. Something that will produce results,
especially if you compound each challenge as you go through the Fit Dirty
30.
That’s all you have to think about and do.
Don’t change anything else.
By the end of the 30 days, you should be seeing some pretty good results.
Plus you should have built a exercise habit that will make switching to a
more sustainable routine much easier.
By more sustainable routine I mean, two to three workouts per week at the
minimum. Each workout is 20 to 30 minutes long.
And when you do that, results will just get better and better.
By Taylor Ryan FitWomensWeekly.net © 2015
Welcome to week 1 of the
Fit Dirty 30 Challenge
Here are the rules for this first week.
The entire Fit Dirty 30 Challenge is designed to help you build a consistent
fitness habit so you can achieve the body transformation and health goals
you want.
That’s why week 1 is a slow but steady start.
Workout 1 is called Spark
Workout 2 is called Exhale
Workout 3 is called Assessment Test 1.0 as you just learned.
You have two rest days during the week. This is the only week this happens.
Every other “forced” rest day occurs during weekends.
If you’re just getting back into exercising, make sure you use the rest days
between each workout.
If you want, you can do these workouts two times a day. Try not to do the
same workout back to back… practice with 10 minute chunks for now.
If you have been working out consistently and you want to up the challenge,
repeat Spark on Day 2 which is a rest day… and repeat Exhale on Day 4
which is a rest day.
See if you can get better the second time you do them.
During week 1, since you don’t have access to the programs commenting/
forum system (I call this Workout Talk)… use our public Facebook Page to
share how you’re doing.
I’ll try to help as much as needed, but this week 1 plan already contains
modifications if you need them.
Finally, I hope you join the full program. Everything in the full program is
in video format so you can workout along with me or exercise at your own
pace.
By Taylor Ryan FitWomensWeekly.net © 2015
By Taylor Ryan FitWomensWeekly.net © 2015
As Many Rounds As Possible
Part 1: 2 Minutes on Timer
•10 Jumping Jax
•10 Plank Jax on Forearms
•10 Flutter Kicks
How many rounds did you get through: ____________________
60 Seconds of Rest
As Many Rounds As Possible
Part 2: 4 Minutes on Timer
•Jumping Jax
•Squats
•Pushups (on knees or table if you need)
•Hurpees (Half - Burpees)
First Round - 3 reps
Second Round - 6 reps
Third Round - 3 reps
Fourth Round - 6 reps
Repeat this until your 4 minutes is up.
How many rounds did you get through: ____________________
60 Seconds of Rest
Part 3: 30 sec. Holds
•30 second Plank on Forearms
•30 second Hollow Hold
•30 second Squat Hold
•30 second Superwoman Hold
By Taylor Ryan FitWomensWeekly.net © 2015
Jumping Jax:
Your standard jumping jack. If you need a modification, rather than jumping out, you’ll start
with your feet together. Then you’ll swing your arms out and step your right leg out to your
side and tap the floor with your toe. Bring your right leg back... swing your arms up again and
step your left leg out. Each step out counts as one rep.
By Taylor Ryan FitWomensWeekly.net © 2015
Plank Jax from Forearms - Part 1:
Step up in good forearm plank. Make sure your arms are fully engaged, your butt is tight, your
abs are tight, and your quads are flexed. A good feeling to have is like your trying to squeeze
the ground under your together with your forearms. This ensures you’re tight.
By Taylor Ryan FitWomensWeekly.net © 2015
Plank Jax from Forearms - Part 2:
Keeping your abs and arms tight, you’ll relax your legs and jump them apart. Make sure when
your legs land, you land with quiet feet... I call this ninja feet... and for that brief moment before you jump your legs back in, you ensure they are relatively tight. This is a fast paced movemetnt though.
By Taylor Ryan FitWomensWeekly.net © 2015
Flutter Kicks:
Rather than sit on your hands, keep your abs flexed, your shoulders off the ground and your
arms by your side. This keeps your abs full engaged and your back on the ground. Kick your
legs from the hips, not the knees. If your back begins to life off the ground, bend your legs as
needed... just make sure you remain kicking from the hips.
By Taylor Ryan FitWomensWeekly.net © 2015
Squat - Part 1:
I prefer to stand with my feet shoulder width. You can make minor movements to find what is
most comfortable for you. Try to keep them shoulder width though. At the top of each squat
you want to squeeze your butt and legs. That ensures a full range of motion.
By Taylor Ryan FitWomensWeekly.net © 2015
Squat - Part 2:
Make sure you sit your butt and hamstrings back while keeping the spine straight. Don’t round
your spine or arch your back too much. Your weight should be on the balls of your feet and
your heels. Without rolling your feet to the outside, push your knees out. This will create active
legs and you may feel a little tension in your hips. Arms stay up to help good posture. Then
just push the ground away and come up to squeeze your butt and legs.
By Taylor Ryan FitWomensWeekly.net © 2015
Pushups from Knees - Part 1:
Start where I am here. Notice my butt is down and in-line with my torso. Also notice my arms
are engaged and the elbow-pit is rotating as forward as possible. Keep those abs not too tight
but still engaged.
By Taylor Ryan FitWomensWeekly.net © 2015
Pushups from Knees - Part 2:
Notice how my elbows don’t go straight out to the sides. They go in... do your best to keep
this position. It’s easier on your wrists and keeps your arms engaged. Also keep your head
nuetral... not too high... but definitely not low.
By Taylor Ryan FitWomensWeekly.net © 2015
Pushups from Toes - Part 1:
Good plank position. Elbow pits rotating forward. Hands are engaged. Butt and legs are
tight... and feet are together. Head nuetral.
By Taylor Ryan FitWomensWeekly.net © 2015
Pushups from Toes - Part 2:
Butt and legs ramain tight. Abs are tight. Elbows are going straight back... this is very hard so
work your way to this position. You’ll get it over time. Here’s a couple tips to help with your
pushups.
1. When you’re pushing back up, rather than think of pushing yourself up, think of pushing the
earth away from you. For some reason this has always helped me.
2. Breathing. I prefer to breath in when I’m going down and breath out as I push up. This will
help give you a little extra boost.
3. When you feel yourself failing, squeeze your muscles. That tightness will give you a little
extra strength to get out one or two more reps.
By Taylor Ryan FitWomensWeekly.net © 2015
Hurpee or Half Burpee - Part 1:
Start standing straight up in good posture.
By Taylor Ryan FitWomensWeekly.net © 2015
Hurpee or Half Burpee - Part 2:
Crouch down and stay on your toes.
By Taylor Ryan FitWomensWeekly.net © 2015
Hurpee or Half Burpee - Part 3:
Jump back to a plank position with ninja feet. To have quieter ninja feet, you have to keep
your abs tight and use your body to hold more of your weight.
By Taylor Ryan FitWomensWeekly.net © 2015
Hurpee or Half Burpee - Part 4:
Return to crouching position.
By Taylor Ryan FitWomensWeekly.net © 2015
Hurpee or Half Burpee - Part 5:
With power jump up and get some height. If you have not jumped in a while or have not been
working out, make your jump very small and light. As you get stronger you’ll be more equiped
to jump safely.
By Taylor Ryan FitWomensWeekly.net © 2015
Plank Hold on Forearms:
Step up in good forearm plank. Make sure your arms are fully engaged, your butt is tight, your
abs are tight, and your quads are flexed. A good feeling to have is like your trying to squeeze
the ground under your together with your forearms. This ensures you’re tight.
By Taylor Ryan FitWomensWeekly.net © 2015
Plank Hold on Hands:
Make sure your arms are fully engaged, your butt is tight, your abs are tight, and your quads
are flexed. Your arms are externally rotating... so your elbow-pits are pointing as forward as
possible.
By Taylor Ryan FitWomensWeekly.net © 2015
Hollow Hold - Arms at Side:
Keep your abs flexed tight. The key here is to keep your lower back on the ground. If your
back does not hit the ground or starts to slowly come off the ground, bend your knees as
needed. And always remember to breath!
By Taylor Ryan FitWomensWeekly.net © 2015
Hollow Hold - Arms Overhead:
This one is harder but the same rules apply. Keep your abs flexed tight. The key here is to
keep your lower back on the ground. If you can’t keep your lower back on the ground with
force, move back to the hollow hold with your arms at your side.
By Taylor Ryan FitWomensWeekly.net © 2015
Superwoman Hold:
This uses the backside of your core. Squeeze your butt and your lower back muscles to hold
your arms off the ground and your legs. You’ll feel it in your shoulders as well.
By Taylor Ryan FitWomensWeekly.net © 2015
Don’t Stop Now… Keep
The Momentum Going!
If you enjoyed this, you’re going to totally love the full Fit Dirty 30 Program.
As a full member, you’re getting:
•HD video of every workout so if you want, you can exercise right along with
me. (Plus each video works seamlessly on your phone so you can take the
workouts anywhere you want.)
•Full tracking sheets (when needed)… making keeping your numbers straight
really easy.
•All four nutrition challenges to accelerate your fat loss.
•Plus access to Workout Talk and the Private Facebook Group so you can meet
other members and have direct access to myself and Dan for specific workout
questions and help.
Upgrade your membership for only $27.
That’s the entire program!
Click the button below to learn even more about the Challenge and to create your
account.
By Taylor Ryan FitWomensWeekly.net © 2015