Perfect Body: 30 Day Challenge


This 30-day challenge has been specifically designed to get you your perfect body!  Just keep doing the daily routines and you’ll see a HUGE difference by the end of only ONE MONTH!!  Remember no pain, no gain, just keep at it.

Jumping Jacks

1. Simple cardio exercise great for getting your heart rate up. Sometimes known as star jumps!
2. Start standing up straight, with your hands and feet by your sides.
3. Jump into the air, moving your hands out straight to your sides and separating your feet putting you into a star position in the air. Land with your feet apart and your arms straight out to your sides.
4. Jump again, reversing the motion, moving your arms back in to your sides and your feet together. This is one rep.

Mountain Climbers

  1. Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
  2. Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
  3. Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee in to the chest using the same form.
  4. Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.

Sec Skaters

  1. This move lets you get in a quick cardio workout without any equipment. (It’s perfect when the weather is lousy and you’d rather not leave the house to exercise.)
  2. To do it: From a normal standing position, take a big step out to the right. As you do, sweep your left leg behind you while bringing your left arm across your body.
  3. Then, step to the left, bringing your right leg behind you and your right arm across your body. Continue alternating sides, building up speed, for 20-40 seconds, depending on your fitness level. Rest and repeat.
  4. Make it more challenging: Instead of stepping, hop from side to side. Take a nice wide jump and really try to stick your landing. Each time you land, keep your back foot about an inch off the ground to challenge your balance. Keep alternating sides for up to one minute. Rest and repeat.

Lunge Jumps

Jumping lunges are another great variation to work on some explosive strength and variety!

  1. Stand with your feet hip width apart. Place your hands on your hips.
  2. Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
  3. Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
  4. Whilst in the air, swap your legs over so you land into a lunge on your other foot. 5. Repeat with the other leg.

Bench Kicks

  1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body.
  2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
  3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
  4. Start the exercise by raising your left leg higher than your right leg.
  5. Then lower the left leg as you lift the right leg and so on.
  6. Alternate in this manner until you have done all repetitions for each leg.

Squat Jumps

This is a great power variation of the squat. You still lower yourself down slowly, but explode upwards from the bottom of the squat. As you land, try to slow your momentum so you’re working your muscles on the way down as well.

Plank Twists

  1. Get into that plank.
  2. Rotate your hips slowly to the right so the right hip faces the ceiling. At the same time lift your right arm, bending your elbow until hand is even with shoulder.
  3. Make sure your core is engaged to target the obliques.
  4. Return the right arm back to starting position and switch to the left.
  5. Repeat 12 times on each side.

Squats

Squats are the key exercise for the squat challenge. They work your whole body, so getting the basics right is important for developing those curves!

  1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
  2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
  3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

Burpees

Burpees are a tried and tested killer endurance combo.

  1. Stand standing in a neutral position.
  2. Squat downwards, placing your hands on the ground, shoulder width apart.
  3. Shoot your legs backwards into a high plank position.
  4. (Optional) perform a pushup from the high plank position.
  5. Squat upwards explosively, jumping into the air with your hands above your head.
  6. Land with soft knees to avoid injury. This is one rep.

Push Ups

Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.

  1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
  2. Straighten your back and legs, standing on the balls of your feet.
  3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45-degree angle to your body.
  4. Tense your chest and triceps, pushing yourself back up. This is one rep.

High Knees

High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.

Plank Jacks

1. From a high plank position, tense your core and jump your legs apart as shown.
2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.

 

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One Response

  1. Harshitha January 17, 2019

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