Full Workout At Home .. Bodyweight Fat Loss Challenge for 30 Days
We live in mad times! This pandemic has taken us through a lot of
lockdowns, gyms are closed, we all live in our homes... Things have changed
so drastically.
Many of us get frustrated, many of us get overweight, and we're almost out
of shape. But we should also do something in our homes to keep fit and safe.
I have something really special for you, to keep you safe, mentally and
physically healthy.
Every exercise you'll repeat regularly, adding reps as you go along.
Combine these mega steps with balanced eating that pushes you during the
month to make subtle improvements, and when these four weeks are finished,
you'll feel a serious difference. Yeah, it's totally possible to lose weight
in 30 days.
You should not have one (exercise) without the other, for the best possible
benefits from this weight loss challenge (healthy diet).
The Workout:
The Exercises:
Plyo Push-Up:
How to:
Start on the floor in a palm plank.
Push into palms to explode body off floor (feet stay planted), clapping
hands if possible.
Land in the start position with elbows soft.
Repeat.
High-Knees Sprint:
How to:
Run in place.
Pulling your knees toward your chest.
Vigorously pumping bent arms.
Speed Skater Lunge:
How to:
Standing, jump right foot to right, bending left leg and crossing it behind
the right to land in a deep lunge with right leg bent 90 degrees and on the
ball of left foot, leg slightly bent (keep butt as low as possible).
Reach left arm across body to touch the floor in front of right toes (to
make it easier, touch right shin or just reach right).
Switch sides; repeat.
Continue quickly alternating sides.
Jump-Switch Lunge:
How to:
Standing, lunge forward with the left foot, bending knees 90 degrees.
Jump as high as you can, swinging arms overhead and switching legs in the
air.
Land with arms by sides and right foot forward, immediately bending
knees.
Continue quickly alternating sides.
Pilates Teaser:
How to:
Lie faceup on the floor with knees bent over hips and arms extended up with
palms facing each other to start.
Roll upper body up and extend legs until you’re sitting, body forming a V
shape with arms parallel to legs.
Pause, then slowly roll upper body back down, one vertebra at a time,
keeping legs in the air.
When your shoulders reach the mat, return to the start position.
Repeat.
Continue slowly.
Squat Jack:
How to:
Standing, drop into a squat, bringing fists in front of chest with elbows
bent at sides.
Jump feet wide, straightening legs and swinging arms out to sides and up to
meet overhead.
Continue quickly.
Burpees:
How to:
From standing, crouch and plant palms on the floor.
Jump feet back to plank (keep abs tight), then lower chest and thighs to
the floor.
Press up to plank, then jump feet toward hands.
Lastly, jump as high as you can (make sure feet are under shoulders before
you launch), clapping hands overhead.
Continue quickly.
Give this challenge a try! Pay a good attention to your diet and sleep, and
you will have better results than going to gym! You will come out of
quarantine in a better , and healthier version of yourself! Just comeback
here and let me know how this worked out for you!
