12 Week Challenge
Nutritional Guide
Workout Calendar
Daily Videos
5 Days/Week
30 Workouts Total
30-60 MIN Workouts
Private Facebook Group
• 16 Kettle-Bell Swings (53/35lb)
• 16 KB Deadlifts (53/35lb)
transformationchallenge@hannahedenfitness.com
• 16 KB High Pulls (53/35lb)
• 16these
KB Squat Cleans (53/35lb)
Ye Click to watch your daily video explanation & demonstration.
• 400m Run or 2 Min of Jump Rope
video
transformationchallenge@hannahedenfitness.com
[CLICK HERE]
**FIND ATTACHMENTS AT THE END**
EMAIL THESE PICTURES WITH YOUR NAME + “BEFORE” IN THE SUBJECT LINE TO:
transformationchallenge@hannahedenfitness.com
Odd- 12 Burpees
Ye Even- 16 Double KettleBell Front Squats (35/26lb)
Ye
• 16 Kettle-Bell Swings (53/35lb)
• 16 KB Deadlifts (53/35lb)
• 16 KB High Pulls (53/35lb)
• 16 KB Squat Cleans (53/35lb)
• 400m Run or 2 Min of Jump Rope
PART ONE
Ye
• 7 Rotating Jumping Sprawls • 7 DB Bicep Curls (20/15lb)
• 7 Breakdancers • 7 DB Lunges [EACH LEG] (20/15lb)
• 7 Thigh Killas • 7 DB Arnold Press (20/15lb)
• 7 Plank Shoulder Taps • 7 DB Sumo Squats (20/15lb)
PART TWO
Ye • 7 DB Man Makers (20/15lb) • 7 V-Ups
• 7 DB Skis (20/15lb) • 7 Babymakers
• 7 Push-Ups • 7 Plank Reaches
• 7 Sprinter Burpees • 7 Leg Lifts
Ye Complete 100 Goblet Squats in less than 5 Minutes
[35lb MALE + 26lb FEMALE]
Ye
• 30s Superhero Burpees
• 30s DB L Raise (15/10lb)
• 30s Sprawl Frog Kicks
• 30s KB Knee Up Downs (35/26lb)
• 30s BC Fire Feet
• 30s KB High Pull n Press (53/35lb)
• 30s Running Mt Climbers
YOU NEED PLATE
Ye PART THREE Complete 5 Rounds:
• 45 Second Weighted Plank hold (45/25lb)
SOLID STRETCH SESH PART 1
Ye SOLID STRETCH SESH PART 2
Ye • 12 Burpees
• 12 Jumping Lunges
• 12 Shin Hugs
• 12 Jump Squats
• 2 Wall Walks
Ye
• 100 MB Wall Balls (20/14lb)
• 90 MB Sit Up Reach
• 80 MB Spider Monkeys
• 70 MB Russian Twists
• 60 MB Sprawl Jumps
• 50 MB Ninjas
• 40 MB Push-Ups
• 30 MB Jumping Sumo Squats
• 20 MB K2C
• 10 Burpees over the MB
Ye
1. 10 Burpee Box Jumps (24/20”) + 10 DKB Box Steps Ups (26-35/18-26lbs)
2. 60 Seconds Jump Rope + 60 Frontal + Lat Raise Combo (15/10lbs)
3. 10 Cal ROW + 10 DKB Thrusters (35/26lb)
4. 10 V-Ups + 10 K2C
5. 10 DKB Hollow Body Floor Press + Flutter Kick (35/26lb) +10 Sec DKB Front Squats (35/26lb)
6. 10 Tuck Jumps + 10 BC 2 Push-Up
7. 10 DB Rainbows (15/10lb) + 10 HAF KB DL (70/53lb)
Ye
• 90 seconds of Rowing (TOTAL CALS)
• 30 seconds of Rest
• 90 seconds of Kettle-Bell Swings (53/35) (TOTAL REPS)
• 30 seconds of Rest
• 90 Burpees Tuck Jumps (TOTAL REPS)
• 30 seconds of Rest
• 90 seconds Push-Up Plank Hold (HOW MANY BREAKS?)
• 30 seconds of Rest
During your 30 seconds rest intervals, please record your reps on your score sheet!
Ye
• Min 1: 16 Dumbbell Front Squats
• Min 2: 16 Bent Over Dumbbell Rows
• Min 3: 16 DB Thrusters
Ye
• 10 Burpees • 10 Sprawl Frog Kicks • 10 Banded Jump Squats
• 10 Dumbbell Push Presses • 10 Dumbbell High Pulls • 10 Dumbbell Bicep Curls
• 10 Dumbbell Box Step-Ups • 10 Dumbbell Reverse Lunges • 10 Dumbbell Deadlifts
• [SAME WEIGHT] • [SAME WEIGHT] • [SAME WEIGHT]
• Row 1000m or 800m Run
Ye How long did it take you? Record your time on your score sheet!
Ye
• 8 Box Jumps (24”/20”)
• 8 Burpees
• 8 Kettle-Bell Swings (53/35lbs)
• 60 seconds 2 KB Front Squats (35/26lb)
Ye • Rest 10 seconds
• 60 seconds Wall Handstand Hold
• Rest 10 seconds
• 60 seconds T-Hold Plank [30 seconds each side]
• Rest 10 seconds
Ye
• 1 KB Deadlift (53/35lb)
• 1 KB High Pull (53/35lb)
Ye
• 800m Run or 1000m Row
• 40 KB Squat Cleans (53/35lb)
• 20 Plank Up Downs
Ye
• 30 10ft Target Wall Balls (20/14)
• 30 Breakdancers
• 30 KB Sumo Deadlift High-Pulls (53/35lb)
• 30 Pull-Ups (assisted or unassisted)
• 30 Jumping Knee Up Downs
• 30 Southpaw Push-Ups
• 30 V-Up + K2C Combo
• 30 HAF* Goblet Squats (53/44lb)
• 30 MB Sit-Up Reach (20/14lb)
• 30 Superhero Burpees
How ya feeling? I wanna hear all about it in the group. I bet we are all going through some similar things.
Feel free to share! If you’re not part of the group yet don't forget to request access here! Xo
Ye
• 30 seconds Leg Lifts
• 30 seconds Hollow Body Rock
• 30 seconds V-Up Gumbo
• 30 seconds Running Mt Climbers
• 300 Jump Ropes [150 Dubs]
• 30 Seconds REST
30 SECONDS REST
Ye
1. Banded Traveling Thigh Killas
2. Double KB Clean & Jerks (35/26lb)
3. KB Hike (53/44lb)
4. Double KB Bent Over Row (35/26lb)
5. Knee Tuck Kick Ups
Ye
• 100 Box Jumps for time (24/20”)
Ye • Odd- Cal Row (15/12 cal)
• Even- 12 Dumbbell Thrusters
Ye
21-15-6-3
• Dumbbell Arnold Press (20/15lb)
• Hanging Leg Raises or Toe To Bars
• Dumbbell Man Makers (20/15lb)
• Bear Crawl Up Downs
• Shin Hugs
Ye
• 10 Sumo Grip Squats - 18lb
• 10 Sumo Grip Squats - 26lb
• 10 Sumo Grip Squats - 35lb
• 10 Sumo Grip Squats - 44lb
• 10 Sumo Grip Squats - 56lb
• 10 Sumo Grip Squats - 70lb
• 10 Kettle-Bell Swings - 18lb
• 10 Kettle-Bell Swings - 26lb
• 10 Kettle-Bell Swings - 35lb
• 10 Kettle-Bell Swings - 44lb
• 10 Kettle-Bell Swings - 56lb
• 10 Kettle-Bell Swings - 70lb
Ye
• 2000m Row for time
How long did it take you? Record your time on your score sheet!
Ye
• 40 Mt Climbers
• 40 Knees to Chest
• 40 Plank Shoulder Taps
• 40 Half Moons
Ye
3 Minute AMRAP 3 Minute AMRAP
• 3 Sprinter Burpees • 3 Sprawlees
• 6 Air Squats • 6 Jumping Lunges
• 9 Kettle-Bell Swings (53/35lb) • 9 Kettle-Bell High Pull n’ Press (53/35lb)
REST 60 SECONDS REST 60 SECONDS
Ye 3 Minute AMRAP 3 Minute AMRAP
• 3 Tuck Jumps • 3 Push-Ups
• 6 Donkey Kicks • 6 Squat Sprawls
• 9 Kettle-Bell Goblet Squats (53/35lb) • 9 Alternating Kettle-Bell Cleans (35/26lb)
REST 60 SECONDS REST 60 SECOND
Ye
• 500m Row
• 20 Overhead Walking Lunges with Plate (45/25)
Ye
A. B. C.
• MB Jumping Sumo Squats • MB Jumping Squat Sprawls • MB Wall Balls
• MB Sit-Up Reach • MB Russian Twists • MB Knee To Chest
REST 60 SECONDS REST 60 SECONDS REST 60 SECONDS
Ye
• 12 DB Bicep Curl + Press (20/15lb)
• 12 DB Deadlifts (20/15lb)
• 12 DB Front Squats (20/15lb)
Ye
1 Min MAX REP Push-Ups.
Ye
• 200m Sprint
• 20 V-Ups
• 20 Jumping Lunges
Ye
• 10 Knee up downs (bodyweight)
• 10 Sumo Grip Squats (53/35+lb)
• 10 Box Jumps (24/20”)
• 10 Kettle-Bell Swings (53/35lb)
REST 60 SECONDS
Ye
Complete 100 Sit-Ups for time
Ye
• 2 Sprinter Burpees
• 2 KB Squat Clean (53/35lb)
• 2 Shin Hugs
• 100 Jumps [Double Unders or Single Unders]
• 50- Running Mt Climbers
• 40- Kettle-Bell Side Squats (53/35lb)
Ye •
•
50- Running Mt Climbers
30- 2-Way Kettle-Bell Swing (53/35lb)
• 50- Running Mt Climbers
• 20- KB Pull n’ Press (53/35lb)
• 50- Running Mt Climbers
• 10- Sumo Deadlift High Pull (53/35lb)
Ye
• 45 second Plank Walk Outs
• 15 second REST
• 45 second Hollow Body Rock
• 15 second REST
• 45 second Wall Sit
• 15 second REST
Ye
• 6 Double Kettle-Bell Clusters (35/26lb)
• 4 Burpees
Ye
• 10 Plank Reaches
• 20 Kettle-Bell High Pull (53/35lb)
• 30 Leg Lift Gumbo
• 40 Russian Kettle Bell Swings (53-70/35-44lb)
• 50 Double Kettle Bell Box Step-Ups (26/18lbs on 24/20”)
• 40 Russian Kettle Bell Swings (53-70/35-44lb)
• 30 Leg Lift Gumbo or Leg Lifts
• 20 Kettle-Bell High Pull (53/35lb)
• 10 Plank Reaches
THURSDAY Rest day!
• 45 second Hollow Body Rig Hang
• 15 second REST
Ye
10 Wall Walks + 600m Run
• 7 Burpee Broad Jumps
• 7 DKB Goblet Squats (35/26lbs)
• 7 V-Up Gumbo
• 7 DKB Deadlifts (35/26lbs)
• 7 DKB Thrusters (35/26lbs)
• 7 DKB Skis (35/26lbs)
• 7 Sprawls
Ye
• 20 KB Russian KettleBell Swings (53/35)
• 20 MB Wall Balls (20/14)
8 min AMRAP
• 10 Bear Crawl Up Downs
• 10 KB Squat Bicep Curls (35/26lb)
• 10 Reverse Burpees
• 10 KB Lunges (53/35lb)
• 10 Breakdancers
REST 1 MINUTE
• 4 MB Jumping Sprawls
• 4 MB Sit-Ups
• 4 MB Spider Monkeys
• 4 MB Jacks
Ye •
•
800m Run or 1000m Row
50 Jumping Air Squats
• 50 Sprawls
• 50 Double KettleBell Standing Cleans (35/26lb)
• 50 Hollow Body Coil
• 800m Run or 1000m Row
Ye
• 25 Hanging Knee Raises or Toe To Bars
• 50 Calorie Row or 50 Burpees
• 100 KB Sumo Grip Squats (53/35lb)
• 50 Box Jumps (24/20”)
• 25 Pull-Ups [any style]
Ye
• 9 DKB Deadlifts (35/26lb)
• 12 DKB Front Rack Lunges (35/26lb)
• 15 Push-Ups
Ye
• 12 DKB Skis (35/26lb)
• 12 DKB Squats (35/26lb)
Ye
• 12 Burpees
• 12 Jumping Lunges
• 12 Front Steps
• 12 Sprawlees
• 200m Sprint [70s or less]
Ye
• Running Mt Climbers
• Eiffel Towers
• Tip Toe Crunches
Ye
• 5 Kneeling Ball Slams (40/30lb)
• 5 DB Military Press (20/15lb)
• 5 Hanging DB Snatches (20/15lb)
• 5 DB Bicep Curls (20/15lb)
REST 90 SECONDS
• 5 Slam Ball Over Shoulder Toss (40/30lb)
• 5 DB Front Squats (20/15lb)
• 5 Reverse Lunges [R] (20/15lb)
• 5 Reverse Lunges [L] (20/15lb)
REST 90 SECONDS
Ye
• 5 V-Ups
• 5 Full Moons
• 5 Leg Lifts
• 5 Shin Hugs
REST 90 SECONDS
• 5 Sprinter Burpees
• 5 DB Thrusters (20/15lb)
• 5 Slam Balls (40/30lb)
• 5 DB Skis (20/15lb)
Ye
• 8 Breakdancers
• 8 Sumo Deadlift High Pull (53/35)
• 8 Russian Swings (53/35)
Ye 40 KB Pull n’ Press (53/35lb)
• 20 KB Side Squats (53/35lb)
• 10 KB Strict Press (53/35lb)
• Run 400m
• 10 DB Man Makers (20/15lb)
• 20 DB Lateral Raise (15/10lb)
• 40 DB Alternating Hammer Curls (20/15lb)
• Run 400m
• 40 Knee To Chests
• 20 Knee-In V-Out
• 10 Superman V-Up Roll
• Run 400m
• 10 Plank Up Downs
• 20 DB Crusher (15/10lb)
• 40 DB T-Rotation (20/15lb)
• Run 400m
Ye
•• 55Air
AirSquats
Squats
•• 55Burpees
Burpees
•• 55Sit
SitUps
Ups
Ye
3 ROUNDS
•• 21
21 HAF
HAF KB
KB Pulse
Pulse Squats
Squats (53/35lb)
(53/35lb)
•• 15
15 KB
KB Alt
Alt Snatch
Snatch or
or Alternating
Alternating Single
Single Arm
Arm Swing
Swing (35/26lb)
(35/26lb)
•• 9
9 Toe
Toe To
To Bars
Bars or
or Knee
Knee Raises
Raises
Ye • 5 DB Front Squats (20/15lb)
• 5 DB Push-Up Row (20/15lb)
• 5 DB Burpees (20/15lb)
REST 60 SECONDS
• 5 DB Curls (15/12.5)
• 5 DB High Pulls (15/12.5)
• 5 DB Lateral Raises (15/12.5)
• 5 DB Military Press (15/12.5)
• Burpees
Ye
Ye
• KB Hike (53/35lb)
• Burpee Tuck Jumps
• KB High Pull Hold To Press (53/35lb)
• Gorilla Squats
• Superhero Lunge Squat Clean & Press [R] (35/26lb)
• Handstand Hold
• Superhero Lunge Squat Clean & Press [L] (35/26lb)
• Compass Squats
• KB OH Lunges [R] (35/26lb)
• KB OH Lunges [L] (35/26lb)
Ye
• 6 DKB Rows (35/26lb)
• 6 DKB Thrusters (35/26lb)
Ye
• 5 DKB Skis
• 5 DKB Squats
• 10 Breakdancers
Ye • 2 Sprawlees
• 2 Hollow Body Coil
• 2 Jumping Squats
• 2 Hanging Knee Raises
Round 1: 2 Sprawlees + 2 Hollow Body Coils + 2 Jumping Squats + 2 Hanging Knee Raises
Round 2: 2 Sprawlees + 2 Hollow Body Coils + 2 Jumping Squats + 2 Hanging Knee Raises
Round 3: 4 Sprawlees + 4 Hollow Body Coils + 4 Jumping Squats + 4 Hanging Knee Raises
ETC.
Ye
• 300 Single Unders/150 Double Unders
• 20 Long Leg Sit-Ups
• 20 KB Toy Soldier Lunges [10R/10L]
• 20 Freestyle Pull-Ups
Ye
• 8 DKB Deadlifts (35/26lb) + 8 Box Jumps (24/20”)
Ye
• 100 Wall Balls (20/14lb)
• 100 MB Sit-Up Reach (20/14lb)
• 100 MB Wall Chest Toss (20/14lb)
• 100 MB Ninjas (20/14lb)
• 100 MB Russian Twists (20/14lb)
Ye
• 200m Run
• 8 Burpees
• 20 Mt. Climbers
• 5 Push-Ups
Ye
• 10 KB American Swings (53/35lb)
• 7 Jumping Lunges
• 3 Broad Jumps
Ye •
•
60 Cal Row
10 KB Sumo Grip Squat (53/35lb)
• 50 Cal Row
• 20 KB Sumo Grip Squat (53/35lb)
• 40 Cal Row
• 30 KB Sumo Grip Squat (53/35lb)
• 30 Cal Row
• 40 KB Sumo Grip Squat (53/35lb)
• 20 Cal Row
• 50 KB Sumo Grip Squat (53/35lb)
• 10 Cal Row
• 60 KB Sumo Grip Squat (53/35lb) WOAH! How long did it take? Record your time your score sheet!
Ye
Ye
MARK BELL’S SLING SHOT
• 3 Pull-Ups [any style]
• 7 Push-Ups
• 11 Air Squats
SUNDAY
REST DAY
YOU ARE
[WATCH THIS]
half way!
LISTEN UP
This program was not designed to be repeated. The workouts are intense.
UNLEASHED should be cycled with a regular training program.
If you are ready to continue training with Hannah.
Check out her full online training program.
$29.99 a month, 6 workouts a week. Click here for more info & a free trial! XO
HANNAHEDENFITNESS.COM
NOTES:
