@OPTIMALMUSCLEFITNESS

30 Day Program

10 Minute Circuits (10 Movements TOTAL)

45 seconds of work, 15 seconds of rest

GOAL: Become your OPTIMAL self by powering through fun, challenging, but accomplishable workouts. Follow Omar Moore, Coach “O”, through various movements that are guaranteed to keep your heart rate at a FAT BURNING pace. This is key to reaching your target weight, even if it is to gain and not lose. Understanding the effect of a higher heart rate versus moderate or resting heart rate will stick with you throughout your journey

Getting Started

Days ideally start with Sunday being day 0. Adjust your schedule with what best fits your routine.

Day 0 – Prepare mentally and prepare your meals for the week. See attached “suggested” food log. Labeled “Nutrition”. Disclaimer, I am not a dietician or nutritionist.

Day 1 – Legs

1. Alternating Step and Reach

2. Body weight squats

3. Lateral Squat (side to side)

4. High Knees (weighted optional)

5. Alternating Rear Lunge (DB)

6. Toe Taps (use a line on the floor)

7. High Kickbacks (tri-angle) 3 different angle see video (left)

8. High Kickbacks (tri-angle) 3 different angle see video (right)

9. Panther Plank isometric

10. Mountain Climbers

Day 2 – Back & Biceps

1. Swimmers

2. Jumping Jacks

3. Single Arm DB Row (left)

4. Single Arm DB Row (right)

5. Bicep Curls Seated

6. Single Arm Snatch (left)

7. Single Arm Snatch (right)

8. Alternating Curls 

9. Dumbbell Squat Snatch

10. Dumbbell Row (dual)

Day 3 – Chest and Triceps

1. Push Ups

2. Plank Push Ups

3. Dumbbell Chest Press

4. Triceps Skull Crushers

5. Single Arm Chest Press (left)

6. Single Arm Chest Press (right)

7. Dumbbell Chest Flies (dual)

8. Alternating Push Ups

9. Single Arm Ear Crusher (left)

10. Single Arm Ear Crusher (right)

Day 4 – Legs

1. Good Mornings

2. Single Leg Praise Dancer (left)

3. Singe Leg Praise Dancer (right)

4. Glute Bridges

5. Bicycle Kicks

6. Single Leg Hamstring Raise (left)

7. Single Leg Hamstring Raise (right)

8. 6-inch isometric hold

9. Flutter Kicks

10. Jump Squats (DB)

Day 5 – Arms and Shoulders

1. Field Goals

2. Dumbbell Overhead Extension

3. Bent Over Triangle Raise

4. Triceps Kickbacks

5. Dumbbell Squat Curl (dual)

6. Sit-Up Curl

7. Turkish Getup (left)

8. Turkish Getup (right)

9. Burpee

10. Plank

HOW MANY SETS? Workouts are designed to be time convenient, effective, and a brief 10 minutes. So, if you want to do a 30-minute workout, you would repeat this set 3 times.

Day 6 – STRETCH & CHILL

1. Alternating Step and Reach

2. Body weight squats

3. Lateral Squat (side to side)

4. High Knees (weighted optional)

5. Alternating Rear Lunge (DB)

6. Toe Taps (use a line on the floor)

7. High Kickbacks (tri-angle) 3 different angle see video (left)

8. High Kickbacks (tri-angle) 3 different angle see video (right)

9. Panther Plank isometric

10. Mountain Climbers

DON’T ASK ABOUBT ABS/CORE! Abs/Core will develop doing the above WORKOUT. The most important way to see your core shredded is through “reasonable” dieting. I am not a nutritionist, the meal guide provided are suggestions that I use for years myself. Of course, others that followed the suggestion meal plan saw results as well.