Instructions: Perform the designated exercises on the specified days, following the prescribed sets and repetitions. If you're a beginner, start with lighter weights or modify the exercises as needed. Remember to warm up before each session and cool down/stretch afterward. Listen to your body and rest when necessary.
Day 1:
Push-ups: 3 sets of 10 reps
Squats: 3 sets of 12 reps
Plank: Hold for 30 seconds
Jumping Jacks: 3 sets of 20 reps
Day 2:
Lunges: 3 sets of 10 reps per leg
Bicycle Crunches: 3 sets of 15 reps per side
Mountain Climbers: 3 sets of 12 reps per leg
Russian Twists: 3 sets of 15 reps per side
Day 3: Rest day
Day 4:
Dumbbell Shoulder Press: 3 sets of 10 reps
Glute Bridges: 3 sets of 12 reps
Superman: 3 sets of 10 reps
High Knees: 3 sets of 30 seconds
Day 5:
Tricep Dips: 3 sets of 10 reps
Side Lunges: 3 sets of 10 reps per leg
Plank with Leg Lifts: 3 sets of 12 reps per leg
Jump Squats: 3 sets of 10 reps
Day 6: Rest day
Day 7:
Bicep Curls: 3 sets of 10 reps
Romanian Deadlifts: 3 sets of 12 reps
Bicycle Crunches: 3 sets of 15 reps per side
Jumping Jacks: 3 sets of 20 reps
Continue alternating workout days with rest days for the remaining three weeks, progressively challenging yourself by increasing weights or repetitions as you get stronger. You can also incorporate cardio activities like running, cycling, or swimming on rest days to further enhance your fitness levels.
Remember to stay consistent, maintain proper form, and prioritize rest and recovery. Stay hydrated, eat a balanced diet, and listen to your body throughout the challenge. Take progress photos or keep a journal to track your improvements and celebrate your achievements at the end of the 30 days.
Note: Before starting any fitness challenge or program, it's important to consult with a healthcare professional or certified fitness trainer, especially if you have any pre-existing health conditions or injuries. They can provide personalized guidance and ensure the program aligns with your fitness level and goals.
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