30 Day Challenge program

Week 4 | Day 27

Cross Training Day

Time: 30-40 minutes.
“Suffer the pain of discipline, or suffer the pain of regret.” — Jim Rohn

Your body will thank you for today’s workout. It will accelerate recovery and strengthen your core for perfect run form!

Try adding some time to the intervals or challenging your self some more with each exercise. In a race, the top runners always push hard as they near the finish line.

You’re nearing the finish line to this 30 Day Challenge, so keep up the strong efforts!

  • 30-40 minutes
  • A local park
  • Your living room
Warm Up
  • Leg Swings and Hip Circles
  • Arm Circles and Arm Swings
  • Single Leg Balance
  • Yoga Flow: Downward Dog to Upward Dog
  • Downward Dog and Scorpion Spinal Rotation
  • Hollow and Arch Body Hold Tabata Couplet
  • Plank and Side Plank Tabata Couplet
Cool Down
  • Belly Breathing


  • Warm Up: Leg Swings & Arm Circles

    • 20 Right Leg Swings finish by stepping back into a lunge position.
    • Hip Circles, 10 clockwise then 10 counterclockwise.
    • 20 Left Leg Swings finish by stepping back into a lunge position.
    • Hip Circles, 10 clockwise then 10 counterclockwise.
    • 10-15 Forward Arm Circles, start small and increase in diameter.
    • 10-15 Backward Arm Circles, start small and increase in diameter.
    • 10-15 Arm Swings opening up the chest.
    • 10-15 Arm Swings, front to back.
  • Single Leg Balance

    • Stand on one leg with your butt and belly tight, standing tall.
    • Stay balanced for 20-60 seconds.
    • Balance on each foot twice.
    • Challenge yourself by changing your perspective, looking up and side to side.
  • Yoga Flow: Downward Dog to Upward Dog

    Time to stretch out those hips, hamstrings and lower back!

    • Start in a downward dog position – similar to pushup position but with your hips up high.
    • From this position, bring your chest to the ground and round out to the upward dog position.
    • Make sure to keep your elbows in tight, chest tall, belly tight to protect that lower back.
    • For a challenge, try reversing the same motion from the upward dog to the downward dog.
    • Repeat 5-10 times for a good stretch.
  • Downward Dog & Scorpion Spinal Rotation

    Focus: Keep your belly tight, don’t go too deep into the stretch if you feel pain in the spine

    Instructions – Downward Dog Spinal Rotation
    • Start in a downward dog position.
    • Bring up your leg and cross your lifted leg over to the opposite side.
    • Repeat 5-10 times per side.
    Instructions – Scorpion Spinal Rotation
    • Drop down on your belly and spread your arms out.
    • Perform that same leg cross from that laying position.
    • Repeat 5-10 times per side.
  • Hollow & Arch Body Holds Couplet Tabata Style

    • 4 minutes
    Instruction – Hollow Body Hold
    • Tabletop position on your back with your lower back pressed in the ground Knees bent at 90 degrees, hips just off the ground.
    • To increase difficulty, stick one leg out with your toe pointing…
    • …then extend one arm…then the other leg…then the other arm.
    Instructions – Arch Body Hold
    • Roll over on your stomach with hips pressed to the ground.
    • Slowly pull your thighs and chest off the ground.
    • Keep your butt tight, arms out and legs off the ground.
    Tabata Style Workout
    • Hold the Hollow Body for 20 seconds then rest for 10.
    • Hold the Arch Body for 20 seconds and rest for 10.
    • Repeat 4 times for a total of 4 minutes.
  • Plank and Side Plank Couplet Tabata Style

    • ~5 minutes
    Instructions – Regular Plank
    • Start in push-up position, fingers spread and butt tight.
    • Lift a leg or arm to make the plank more of a challenge.
    Instructions – Side Plank
    • Roll over on one side keeping that plank position.
    • You now are supporting yourself with one arm and your legs.
    • Drop down to your elbow and stagger your feet for more balance.
    Tabata Style Workout
    • Regular Plank: 20 sec rest for 10.
    • Post up on left arm side plank: 20 sec, rest 10.
    • Post up on right arm side plank: 20 sec, rest 10.
    • Repeat three times.
  • Cool Down: Breathing

    Focus: Relax and really concentrate on how you breathe.

    • 3 minutes or longer
    • Lay down and place one hand on chest and one hand on belly.
    • Take a few easy breaths.
    • Inhale into the belly first…
    • …then into the mid chest…
    • …then into the upper chest…
    • Exhale in the opposite order.
    • Start from the upper chest…
    • …then empty the mid chest…
    • …finally emptying the belly.