UIU 40 Day Challenge Men's Workout

Day 1

3x5 Air Squat How to Video

3x10 Wall Squat How to Video

 

Then:

100x Pull-up + How to Video

25x Turkish Get Up @ 25# + How to Video

100x Push-up +

25x Turkish Get Up @ 25# +

100x Squat +

25x Turkish Get Up @ 25# +

100x Sit-up +

25x Turkish Get Up @ 25#

Then:

Cool Down on Treadmill for 10 Minutes

Day 2

Cardio day

30 min run/swim/bike/row or some combination

Your favorite 15 min ab routine

Day 3

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 35# How to Video

Then:

5x Walking Lunge +

5x Push Press @ 2 x 25# DB

400m total (i.e. 400 reps of each)

Then:

Cool Down

Day 4

Cardio day

30 min run/swim/bike/row or some combination

Your favorite 15 min ab routine

Day 5

3x5 Wall Squat

3x10 Air Squat

Then:

30x Overhead Squat @ 45lb

30x Floor Wiper @ 95-135lb

40x Front Squat @ 65lb How to Video

40x Knees To Elbows How to Video

50x Back Squat @ 95lb How to Video

50x Sit-up

60x Goblet Squat @ 60lb dbs

60x V-sit Kick out

Then:

20 minute Treadmill @ Easy Pace

Day 6

Rest 

Day 7

Rest 

Day 8

10-20 minute Run @ light Pace
Then:
6x (30sec Work/30sec Rest) Run @ HARD PACE
Three Blocks, Rest 4min between each
Then:
10-20 minute Run @ Easy Pace

Day 9

Cardio day

30 min run/swim/bike/row or some combination

Your favorite 15 min ab routine Try This One just make sure you do it twice.

Day 10

3x5 Wall Squat
3x10 Air Squat
3x5 Goblet Squat @ 35lb
3x5 OHS @ 45lb dumbbell
3x20m Walking Lunge
Then:
Overhead Squat @ 75lb
Push-up with feet on Bench (i.e. 10" platform)
30-20-10 reps of each
Then:
"Treadmill Drill"
8 min Run @ Speed 7.3
2 min Rest
Then, Immediately:
45sec Run @ Speed 6.3/Incline 15.0 (or max) + 30sec Rest
6 Rounds (i.e. 6 total intervals with 30sec Rest between each)
Then:
Cool Down

Day 11

Cardio day

30 min run/swim/bike/row or some combination

Your favorite 15 min ab routine Try This One

Day 12

100x Perfect Deadlifts @ 135-225lb How to Video
Then:
5 x 5minute Rounds on Stepmill or Treadmill
Hard Pace (i.e. 90%)
Rest 1 min between each round
Then:
Cool Down

Day 13

Rest

Day 14

Rest 

Day 15

3x5 Wall Squat
3x10 Air Squat
3x10 Overhead squat @ 45lb
3x5 Jump Squat
Then:
10x Push Press @ 2 x 25lb DB (Pause at top) +
2 min Run @ 90-95% Max Heart Rate (i.e. Hard) +
2:00 minute Rest
Five Rounds
Then:
50x Pull-up
50x Push-up
Then:
4x (30sec Work/30sec "rest") Squat
"Rest" is in Low Squat Position
Then:
300sec FLR

Day 16

Cardio day

30 min run/swim/bike/row or some combination

your favorite 15 min ab routine

Day 17

3x5 Wall Squat
3x10 Air Squat
3x5 Goblet Squat @ 35lb
3x10 OHS
Then:
3x (1-6) Pull-up Ladder
Then:
10x Pull-up +
Brief Rest to walk to machine (i.e. 20 seconds) +
3:00 minute StepMill or Treadmill @ 90-95% Max Heart Rate (i.e. Hard) +
2:00 minute Rest
Seven Rounds
Then:
10x Push-up +
10sec Rest
Ten Rounds
Then:
Cool Down

Day 18

Cardio day

30 min run/swim/bike/row or some combination

your favorite 15 min ab routine

Day 19

10 minute Run @ Easy
Pace
Then:
3x10 Push-up
3x5 Pull-up
3x5 Bench Press @ 135lb
Then:
Bench Press @ Bodyweight + Burpee
10/1, 9/2, 8/3, 7/4, 6/5,
5/6, 4/7, 3/8, 2/9, 1/10
(First Round 10x BP + 1x Burpee,
Second Round 9x BP + 2x Burpee)
Then:
20 minute Run @ Easy/Moderate Pace

Day 20

Rest 

Day 21

Rest 

Day 22

10 minute Run @ Easy Pace
Then:
3x20 Air Squat
Then:
3x10 Overhead squat @ 45# BB
Then:
3x20m Walking Lunge
Then:
6x Turkish GetUp @ 25lb
60sec FLR
5 Rounds
Then:
50x Pull-up
50x Push-up

Day 23

Cardio day

30 min run/swim/bike/row or some combination

your favorite 15 min ab routine

Day 24

Warm up with Push-ups, Squats, Pull-ups and
Push Presses
Then:
100x Pull-up +
100x Squat +
100x Push-up +
100x Sit-up +
100x Push Press @ 2 x 20lb Dumbbells
(Pause at top)
Then:
Cool Down

Day 25

Cardio day

30 min run/swim/bike/row or some combination

your favorite 15 min ab routine

Day 26

3x5 Wall Squat
3x10 Air Squat
3x10 Overhead squat @ 45lb
3x10 DeadLift @ 135lb
Then:
100x Turkish Get Up @ 25lb DB
(Slow and Easy for Form)
Then:
50x Pull-up
50x Push-up
Then:
Cool Down

Day 27

Rest 

Day 28

Rest 

Day 29

Jog 1 mile

Warm Up (Repeat 2x)

10 Air Squats

5 Wall Squats

5 Goblet Squats @ 80% of your one rep max

Main Workout

3x10 Back Squats @ 70% of your 1 rep max

3x10 Front Squats @ 70% of your 1 rep max

Ab Routine

Day 30

Cardio Day

30 min of cardio or

1200m on the track.  Sprint straight aways and walk the curves

3 way stability ball complex or similar ab routine

Day 31

Warm Up (Repeat 2x)

10 Air Squats

5 Wall Squats

5 Goblet Squats @80% of your 1 rep max 

Main Workout

200m lunges with 5x push presses every 5m with 10lb dumbbells

Ab Routine

Day 32

Cardio Day

30 min of cardio or

1200m on the track.  Sprint straight aways and walk the curves

3 way stability ball complex or similar ab routine

Day 33

Yoga

Day 34

Rest

Day 35

Rest