30 Day Challenge program

Week 3 | Day 18

Cross Training

Time: 50-60 min.
“Running has taught me that the pursuit of a passion matters more than the passion itself.” — Dean Karnazes

Keep moving! That’s the key.

You might be feeling a bit sore but moving around and staying active can actually help with that.

Again, today we aren’t running, but I’m sure by now you have realized this 30-day challenge is not just about being a better runner. It’s about being a more complete human being, unlocking your natural ability to move, run, jump, play, and feel more alive.

Each day you are coming closer to achieving that goal. So get out there and keep moving!

  • 50-60 minutes
  • Local gym
  • A local park
  • Your living room
Warm Up
  • Arm Circles
  • Arm Hugs
  • Inchworms
  • Leg Swings
  • Hip Circles
  • 2,4,6,8,10,12 Ascending Ladder for each exercise couplet
  • Squats & Sit Ups
  • Lunges & Push Ups
  • Burpees & Squat Jumps
  • Hollow Rocks & Arch Rocks
Cool Down
  • 3-5 minute walk/jog

Before We Start

  • Know Thyself

    ***It’s important that these movements feel good even while they challenge you. That means IF there is any PAIN or serious DISCOMFORT to stop doing that movement and either move on or substitute something else. Post to us on Facebook and we can provide alternatives ***

    For any movement: It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 2-4-6-8 volume level for the rest of the month, especially if it still feels challenging!

  • Modifying Strength Exercises

    For most of you, the Push Ups and the Burpees will be the biggest challenge.

    Push Up Alternatives
    • Elevated pushup against a bench, box, or table
    • Pushups descending with straight legs but dropping to knees to press up.
    • Pushups with a band around your hips (attached to a pull-up bar above you).
    • Cut the volume of each set in half.
    • Hold a straight arm plank.
    • Cut out altogether.
    Burpee Alternatives
    • Do a straight arm variation (i.e. skip the pushup part).
    • Cut the volume of each set in half.
  • What's An Ascending Ladder?

    In ascending ladder workout you start by performing 2 reps of each exercise in the first couplet, then 4, then 6, then 8, …all the way up to 12. When you finished with one couplet, you continue on to the next couplet, repeating the same sequence.


  • Warm Up

    • 5-10 minutes
    • Start with a brisk 5 minute walk.
    • Arm Circles – Start small and progress to 10-15 larger ones.
    • Arm Hugs – 10-15. Feel the stretch in your back and your chest opening.
    • Inchworm – Standing to planks, 5 times. Go for a push-up when in plank position if you’re feeling strong!
    • Leg Swings – Stand back up for leg swings 15-20 times on each leg. Remember to stay tall.
    • Hip Circles – Swing one leg back into a lunge position, your legs about shoulder-width apart. Lean forward on both hands with your front leg bent at the knee and rotate in a circle at the hips.
  • Couplet: Squats & Sit Ups

    Squat: Keep your belly and butt tight and knees out as you squat.

    Sit Ups

    Situps: Stay tall through the spine. Try the butterfly or straight legged variations for a challenge.

    • 2 Squats followed by 2 Sit Ups
    • 4 Squats followed by 4 Sit Ups
    • 6 Squats followed by 6 Sit Ups
    • 8 Squats followed by 8 Sit Ups
    • 10 Squat followed by 10 Sit Ups
    • 12 Squat followed by 12 Sit Ups
    • 2 minute rest, continue to next couplet of exercises
  • Couplet: Lunges & Push Ups

    Lunges: Keep your hips square and forward, feet shoulder width apart and front shin vertical.

    Push Ups

    Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.

    • 2 Lunges followed by 2 Push Ups
    • 4 Lunges followed by 4 Push Ups
    • 6 Lunges followed by 6 Push Ups
    • 8 Lunges followed by 8 Push Ups
    • 10 Lunges followed by 10 Push Ups
    • 12 Lunges followed by 12 Push Ups
    • 2 minute rest, continue to next couplet of exercises
  • Couplet: Burpees & Squat Jumps

    Burpees: For an extra challenge try jumping in and out with your heels and big toes together and your heels always on the ground.

    Squat Jumps

    Squat Jumps: Think explosive in the hips, landing with most of your weight on your heels.

    • 2 Burpees followed by 2 Squat Jumps
    • 4 Burpees followed by 4 Squat Jumps
    • 6 Burpees followed by 6 Squat Jumps
    • 8 Burpees followed by 8 Squat Jumps
    • 10 Burpees followed by 10 Squat Jumps
    • 12 Burpees followed by 12 Squat Jumps
    • 2 minute rest, continue to next couplet of exercises
  • Couplet: Hollow Rocks & Arch Rocks
    Hollow Rocks

    Hollow Rocks: Keep your legs around a 45 degree angle and modify this workout by starting with one leg or holding the hollow position, keeping your lower back pressed into the ground.

    Arch Rocks

    Arch Rocks: Reverse of hollow rock, press your hips into the ground, butt squeezed.

    • 2 Hollow Rocks followed by 2 Arch Rocks
    • 4 Hollow Rocks followed by 4 Arch Rocks
    • 6 Hollow Rocks followed by 6 Arch Rocks
    • 8 Hollow Rocks followed by 8 Arch Rocks
    • 10 Hollow Rocks followed by 10 Arch Rocks
    • 12 Hollow Rocks followed by 12 Arch Rocks
    • 2 minute rest, continue to cool down
  • Cool Down
    • 3-5 minute walk/jog.