Crush Your 2019 Fitness Goals With This 30-Day Total-Body Challenge ~ health and fitness,celebrity news,fashion blog,beauty women,whole foods,quotes about love

vendredi 11 janvier 2019

Crush Your 2019 Fitness Goals With This 30-Day Total-Body Challenge

So you fell off the fitness wagon. It's OK! You just need to find a little motivation to get going, and this 30-day challenge is just the thing to encourage you to move every single day.

This challenge takes less than 15 minutes each day, but it's meant to inspire healthy habits and give you the momentum to start up a regular fitness routine. Maybe after the first week you'll feel like tackling one of our 20-minute workout videos or buy a few passes for group fitness classes. Or you might finally get up the courage to join that CrossFit box you've been thinking about. Who knows what a few minutes of fitness will inspire?

While doing a bunch of burpees and deadlifts each day won't be life-changing or give your body composition a complete overhaul within a month, moving a little bit each day will shift your mindset. You will be reminded that you have this beautiful, capable body, and the best way to show how grateful you are for it is to use it! As you get stronger and come to love how energized and excited working out makes you feel, you'll be inspired to do more to care for your health, both physically and mentally. Let's do this!

30-Day Fitness Challenge

Equipment needed: jump rope (or just pretend!) and a pair of dumbbells (choose a weight based on your fitness level, between three and 20 pounds)

WEEK 1	Complete three rounds of: 20 seconds of the first move Five to 10 reps of the remaining three moves
WEEK 2	Complete three rounds of: 30 seconds of the first move 10 to 15 reps of the remaining three moves
WEEK 3	Complete three rounds of: 45 seconds of the first move 15 to 20 reps of the remaining three moves
WEEK 4	Complete three rounds of: 60 seconds of the first move 25 to 30 reps of the remaining three moves

Monday	Tuesday	Wednesday	Thursday
Jump rope	Burpees	High knees	Jump rope
Air squat	Side skater	Thrusters	Sumo squat
Push-ups	Triceps dip	Deadlift with upright row	Dolphin dive
Hip raise with leg extension	V-sit	Seated Russian twist	Diamond sit-up

Friday	Saturday	Sunday
Squat Thrust	High knees	Burpees
Alternating forward lunges with biceps curl	Jump squat	Goblet squat
Overhead shoulder press	Side plank with leg lift	Wide biceps curl
Double crunch	Elbow plank with knee tap	Plank with row

Keep reading for details on how to do each move.

vendredi 11 janvier 2019