DIRTY IN 30
CHALLENGE
thirty days of hard work To
An Amazing Mind & Body!
CREATED
BY CONRAD QUINTER
@FITLIFECONRAD
MEAL PLAN
Mens Diet Guidelines
Only recommendations as I am not a doctor or dietitian
Breakfast-eat after am workout
Meal 1
Mix all in blender-1 apple,sliced ginger,3 carrots,handful of mixed
greens,1/2 banana
Snack-protein bar or yogurt
Meal 2 8 oz grilled chicken breast 1 cup green veggies
Snack-handful almonds with protein shake
Workout
Meal 3
1 cup brown rice with veggies and source of protein
chicken,fish,pork any source even steak
Snack-If still hungry have some low fat Greek yogurt 1 cup
Women's Diet Guidelines
-Only recommendations as I am not a doctor or dietitian
Breakfast-eat after am workout
Meal 1 Mix all in blender-1 apple,sliced ginger,3 carrots,handful of
mixed greens,1/2 banana
Snack-protein bar or yogurt
Meal 2 6 oz grilled chicken breast 1 cup green veggies
Snack-handful almonds with protein shake
Workout
Meal 3
1 cup brown rice with veggies and source of protein
chicken,fish,pork any source even steak 8 oz
Snack-If still hungry have some low fat Greek yogurt 1/2 cup
Week 1
Day 1
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-300 Reps
High Knees 3x30 seconds
Jumping Jacks 3x30 seconds
Squat Jumps 3x20 Reps
PM WORKOUT
Warm up first with jump rope or
treadmill
Glute Bridge 3x20 Reps
Incline Dumbbell Press 3x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
FOAM ROLL/STRECH
Day 2
FIRST THING ON EMPTY STOMCH
Jump Rope Count-300 Reps
Interval Sprints On Tread Mill-10min
total
30 seconds job 30 seconds max sprint
Burpee 3x10 Or Squat Jumps 3x20
Day 3
AM CARDIO
FIRST THING ON EMPTY STOMCH
Only 30 seconds rest after each set
Jump Rope Count-300 Reps
Burpee-3x10 Reps
Split Jumps In Place-3x30 seconds
Mountain Climbers 3x30 seconds
PM WORKOUT
Warm up first with jump rope or treadmill
Rest 30 Seconds between each set
Leg Press-5x25 Reps
Squat Press With Dumbells-3x20 Reps
Static Lunge With Dumbbell Curl-3x15 reps each arm
Push Ups-4x15
Box Squat Holding Plate or Dumbell At Shoulder Level
3x15 Reps
Assisted Pull Ups 2 Sets As Many as you Can do bit
of body text
Day 4
Yoga-Go To a Class
Day 5
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-300 Reps
High Knees 3x30 seconds
Jumping Jacks 3x30 seconds
Squat Jumps 3x20 Reps
PM WORKOUT
Warm up first with jump rope or
treadmill
Glute Bridge 3x25 Reps
Incline Dumbbell Press 4x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
Day 6
Outdoor cardio day
5x100 M Sprints
3x15 Reps Jump Squats
Jump Rope Time 5 Mins
GET WATER!
Day 7
REST STREACH AND WALK
Week 2
Day 1
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-350 Reps
High Knees 4x30 seconds
Jumping Jacks 4x30 seconds
Squat Jumps 4x20 Reps
PM WORKOUT
Warm up first with jump rope or treadmill
Glute Bridge 4x20 Reps
Incline Dumbbell Press 4x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
FOAM ROLL/STRECH
Day 2
FIRST THING ON EMPTY STOMACH
Jump Rope Count-350 Reps
Interval Sprints On Tread Mill-15min
total
30 seconds job 30 seconds max sprint
Burpee 3x15 Or Squat Jumps 3x20
Day 3
AM CARDIO
FIRST THING ON EMPTY STOMCH
Only 30 seconds rest after each set
Jump Rope Count-350 Reps
Burpee-3x15 Reps
Split Jumps In Place-3x35 seconds
Mountain Climbers 3x35 seconds
PM WORKOUT
Warm up first with jump rope or treadmill
Rest 30 Seconds between each set
Leg Press-5x25 Reps
Squat Press With Dumbells-3x20 Reps
Static Lunge With Dumbbell Curl-3x15 reps each arm
Push Ups-4x15
Box Squat Holding Plate or Dumbell At Shoulder
Level 3x15 Reps
Assisted Pull Ups 2 Sets As Many as you Can do
Day 4
Yoga-Go To A Class
Day 5
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-300 Reps
High Knees 3x30 seconds
Jumping Jacks 3x30 seconds
Squat Jumps 3x20 Reps
PM WORKOUT
Warm up first with jump rope or
treadmill
Glute Bridge 3x25 Reps
Incline Dumbbell Press 4x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
Day 6
Outdoor cardio day
5x100 M Sprints
3x15 Reps Jump Squats
Jump Rope Time 5 Mins
GET WATER!
Day 7
REST STRETCH AND WALK
Week 3
Day 1
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-300 Reps
High Knees 3x30 seconds
Jumping Jacks 3x30 seconds
Squat Jumps 3x20 Reps
PM WORKOUT
Warm up first with jump rope or treadmill
Glute Bridge 3x20 Reps
Incline Dumbbell Press 3x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
FOAM ROLL/STRECH
Day 2
FIRST THING ON EMPTY STOMACH
Jump Rope Count-300 Reps
Interval Sprints On Tread Mill-10min
total
30 seconds job 30 seconds max sprint
Burpee 3x10 Or Squat Jumps 3x20
Day 3
AM CARDIO
FIRST THING ON EMPTY STOMACH
Only 30 seconds rest after each set
Jump Rope Count-400 Reps
Burpee-4x15 Reps
Split Jumps In Place-3x45 seconds
Mountain Climbers 3x45 seconds
PM WORKOUT
Warm up first with jump rope or treadmill
Rest 30 Seconds between each set
Leg Press-5x25 Reps
Squat Press With Dumbells-3x25 Reps
Static Lunge With Dumbbell Curl-3x20 reps each arm
Push Ups-4x20
Box Squat Holding Plate or Dumbell At Shoulder
Level 4x20 Reps
Assisted Pull Ups 3 Sets As Many as you Can do1
Day 4
Yoga-Go To A Class
Day 5
AM CARDIO
Add a little
Only 30 seconds bitafter
rest of body text
each set
Jump Rope Count-400 Reps
High Knees 3x45 seconds
Jumping Jacks 3x45 seconds
Squat Jumps 3x45 Reps
DAY 5
PM WORKOUT
Warm up first with jump rope or
treadmill
Glute Bridge 3x20 Reps
Incline Dumbbell Press 3x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Day 6
Outdoor cardio day
8x100 M Sprints
3x20 Reps Jump Squats
Jump Rope Time 5 Mins
GET WATER!
Day 7
REST STRETCH AND WALK
Assisted Pull Ups 5x20
WEEK 4
Day 1
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-500 Reps
High Knees 3x50 seconds
Jumping Jacks 3x50 seconds
Squat Jumps 4x20 Reps
PM WORKOUT
Warm up first with jump rope or treadmill
Glute Bridge 3x20 Reps
Incline Dumbbell Press 3x15 Reps
Reverse Lunges 4x20 Reps
Dips 4x20 Reps
Goblet Squats 5x20 Reps
Assisted Pull Ups 5x20
Foam Roll /Stretch
Day 2
FIRST THING ON EMPTY STOMCH
Jump Rope Count-500 Reps
Interval Sprints On Tread Mill-10min
total
30 seconds job 30 seconds max sprint
Burpee 4x15 Or Squat Jumps 3x20
DAY 3
AM CARDIO
FIRST THING ON EMPTY STOMACH
Only 30 seconds rest after each set
Jump Rope Count-500 Reps
Bur-pee-3x20 Reps
Split Jumps In Place-3x60 seconds
Mountain Climbers 3x60 seconds
PM WORKOUT
Warm up first with jump rope or treadmill
Rest 30 Seconds between each set
Leg Press-5x30 Reps
Squat Press With Dumbbells-4x20 Reps
Static Lunge With Dumbbell Curl-4x15 reps each arm
Push Ups-5x25 reps
Box Squat Holding Plate or Dumbbell At Shoulder
Level 4x20 Reps
Assisted Pull Ups 4 Sets As Many as you Can do!
Day 4
Go To A Yoga Class
Day 5
AM CARDIO
Only 30 seconds rest after each set
Jump Rope Count-500 Reps
High Knees 3x60 seconds
Jumping Jacks 3x60 seconds
Squat Jumps 3x30 Reps
PM WORKOUT
Warm up first with jump rope or treadmill
Glute Bridge 4x25 Reps
Incline Dumbbell Press 5x25 Reps
Reverse Lunges 4x20 Reps
Dips 5x20 Reps
Goblet Squats 5x25 Reps
Assisted Pull Ups 8x20
Day 6
Outdoor cardio day
10x100 M Sprints-yes you are reading that
correctly
4x20 Reps Jump Squats
Jump Rope Time 8 Mins
GET WATER!
Day 7
REST STRETCH AND WALK
