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30 Day Challenge To Train Up Your Body

Many of us include workout in their New Year or birthday resolution but the fire dies out soon and most of us end up removing exercise entirely from their designated plan. Although, there are some who take time to craft a schedule for their workout plan but never actually sweat themselves, for most of us, the main problem is that we expect results too soon.

 Schedule

The schedule you have to keep up to is the one shown in the calendar above, designed by Marry Galloway.

General rule is that you start with allocated reps and time and gradually increase it over the days. Follow each work-out day with cross-training – jog or dance class or even yoga for about 30 minutes. A weekly rest day in between to help you with your body so, 4 to 5 rest days in your one month training cycle will be good.

Below are the three exercises that comprise this challenge.

– Spoon with Triceps Dip

  • Starting Position: Stand in front of a chair with heels of your hands on the edge, fingers facing downwards. The legs should be extended straight in front.

  • Action: Pull your torso up and back while bringing your feet closer to chair by sliding at the same time. Do this until your bottom has gone past the edge of your seat. Stay in that position for some time and then slide your feet away till your bottom drops below the height of your chair.

For triceps dip, elbows are bent. Then, straighten your arms and slide your feet back to the starting position.

Well, that’s one rep. Don’t bend your knees throughout the rep. Try to keep your feet flat on the floor. Keep your shoulders relaxed.

– Curtsy Lunge and Pulse with Biceps lift

  • Starting Position: Stand with feet wider than hips width apart, weight loaded in the heel of the right foot while left toes should be pointed and resting on the ground. Arms are extended just in front and below the shoulder height; palms should face towards the sky.

  • Action: Slide the left foot slowly to your back and to the right of your right foot. Elbows are extended so that forearms become perpendicular to the floor. Then, you go into the curtsy lunge by sliding your foot back while you lift your arms up an inch at the same time. Pulse by bending your knees deeper while holding arms in place. Remain in that position for some time, then it’s time to return to your original position by straightening your legs and moving your feet and hands to your original position.

This constitutes your one rep. Don’t move too fast. Focus your weight in your standing leg.

–  Hydrant Kick

  • Starting Position: Start out with your right hand, left forearm and both knees on the ground.

  • Action: Lift your right leg off the ground while knee is slightly bent and turned out. Lift your leg to the hip-height, for a 2-second count. Once your reach there, you straighten your leg for a “kick”. Then you bend your knee in and return to your original position.

This will count as one rep. Knees must be below the hips and elbows below the shoulders. Back must be flat. Concentrate your weight on your working side.

Featured photo credit: Airman Doing Pushup via upload.wikimedia.org

What do you think?

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