Congrats on completing the first 14 days of the program—you're halfway there! And on day 15, we're ramping things up a bit. But, the same principles apply: You've got steady-state cardio on active recovery days and heart rate-revving EMOM routines on others. You'll torch calories, burn fat, and build muscle like crazy over these next 16 days. 

Check out Day 27 on video: The Extreme Calorie Cutter Workout >>>

 

 

Day 15: Cardio

A) 4 rounds of:

-Run 1 mile

-30 sit-ups

Total work= 4-mile run & 120 sit-ups

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Day 16: Active-Recovery

-Run 1.5 miles

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Day 17: Strength

A) 15 minute alternating EMOM*

-1st minute: 25 push-ups

-2nd minute: 25 air-squats

-3rd minute: 25 back-pulls (hands on a rail, feet on ground)

B) 10 minute alternating EMOM**

-1st minute: 10 plank push-ups (each arm)

-2nd minute: 10 Burpees

C) Run 2 miles

*EMOM means: every minute on the minute do the specified reps, then rest for the remainder of that minute.

**Alternating EMOM means: do specified exercise in that minute, then the next minute move to next exercise. Cycle through this routine for duration of the workout.

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Day 18: Cardio

A) 8:2 Run/Walk 40 minutes

-Run 8 minutes

-Walk 2 minutes

-Do this for 40 minutes

B) 8 rounds of tabata* sit-ups

*tabata means 20 seconds of work, then 10 seconds of rest. That's one round.  

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Day 19: Strength

A) 5-minute push-up EMOM

-25reps each minute

B) 5-minute air-squat EMOM

-25 reps each minute

C) 5-minute back-pull EMOM

-25 reps each minute

D) Run 1 mile

E) 5-minute plank push-ups EMOM

-10 each arm, every minute

F) 5-minute burpee EMOM

-10 reps each minute

G) Run 1 mile

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Day 20: Active-Recovery

-Walk 3.5 miles

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Day 21: Cardio

A) 5 rounds of:

-Run 1 mile

-30 sit-ups

Total Work= 5-mile run & 150 sit-ups

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Day 22: Strength

A) 18-minute alternating EMOM

-1st minute: 25 push-ups

-2nd minute: 25 air-squats

-3rd minute: 25 back-pulls

B) 12-minute alternating EMOM

-1st minute: 10 plank push-ups (each arm)

-2nd minute: 10 burpees

C) Run 2.5 miles

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Day 23: Cardio

A) 3 rounds of:

-Run 1.5 miles

-50 sit-ups

Total Work=4.5-mile run & 150 sit-ups

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Day 24: Active-Recovery

-Run 1.5 miles

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Day 25: Strength

A) 15-minute alternating EMOM

-1st minute: 30 push-ups

-2nd minute: 30 air-squats

-3rd minute: 30 back-pulls

B) 12-minute alternating EMOM

-1st minute: 10 plank push-ups each arm, every minute

-2nd minute: 10 burpees each minute

C) Run 2.5 miles

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Day 26: Cardio

A) 2 rounds of:

-Run 2 miles

-Walk .5 mile

B) 8 rounds alternating sides tabata side plank hip taps/hold

-20 second side-plank w/ hip-tap

-10 second side-plank hold

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Day 27: Strength

A) 18-minute alternating EMOM
1st minute: 30 push-ups
2nd minute: 30 air-squats
3rd minute: 30 back-pulls

B) 10 uphill sandbag carries

C) 14-minute alternating EMOM
1st minute: 10 plank push-ups each arm, every minute
2nd minute: 10 burpees every minute

D) Run 1.25 miles

To see this workout on video, watch The Extreme Calorie Cutter Workout >>>

 

Day 28: Active Recovery

-Walk 4 miles

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Day 29: Cardio

A) Run 2.5 miles

B) 8 rounds of tabata sit-ups

C) Run 2.5 miles

D) 8 rounds of tabata side-plank hip taps w/ 10 second hold

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Day 30: Cardio/Strength Grand Finale

GRAND FINALE

A) 30-minute alternating EMOM

-1st minute: 20 push-ups

-2nd minute: 20 air-squats

-3rd minute: 20 back-pulls

B) Run 3 miles

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