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One of the best ways to get back in shape if you have been slacking on your fitness is by trying out a fitness challenge. A full-body exercise challenge will go a long way in toning and strengthening the majority of your muscle groups. For these and other reasons, you are urged to take on such well-rounded full-body programs. However, be sure you talk to your doctor and fitness coach before you incorporate any regime. If you are looking for a full-body workout plan you can easily do at home, try our 30 days full-body challenge.
Our 30 days full-body challenge is very accommodating as individuals in different fitness levels can perform it. Not only can this program help you lose weight, but it can also build muscle mass and blow-torch calories. Above all, you have to remember to also maintain good nutrition for faster and more effective results. Now, let us get straight into the challenge.
In this challenge, the idea is to keep you sweating and torching calories to promote weight loss. We have also incorporated various muscle-building exercises that help you increase muscle mass despite not using any equipment.
To kick off this challenge, you will be required to perform a warm-up session lasting for five minutes (4). The session can include exercises such as high knees, jumping jacks, arm circles, walking knee hugs, and the Glute Bridge.
You can always change the exercises depending on your preferences. First, however, make sure that the workouts you incorporate do a thorough job warming up your body. Then, again, feel free to extend the session if you think your body is not as prepared as you would like before delving into the routine.
Read More: Bodyweight Squats: A Simple Yet Effective Full Body Exercise
After the warm-up, we will immediately head over to the circuit. It consists of the following exercises:
These exercises are a staple in most full-body challenges, thanks to their increased range of benefits. To perform them, follow these steps (5):
The next exercise in this circuit is the pushup exercise. To do a pushup (2):
NOTE: Beginners can perform the push up on their knees instead of stretching the legs behind. Those in the intermediate and advanced levels can increase their sets, but remember to take a break in-between sets.
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The next exercise in this challenge is the plank. Here is how you do it (5):
Although most people hate burpees, these exercises are efficient in toning your entire body. To do burpees (2):
Note: Burpees incorporate several exercises, which can be a bit overwhelming for beginners. As such, they are advised to focus on effectively nailing the technique instead of beating the clock. Then, again, they can perform the push up on their knees and walk out of it instead of jumping from the pushup to the standing position.
Lunges are other practical exercises to include in a full-body challenge, thanks to their benefits in exercising various muscle groups. To do a lunge:
Read More: Lunge Variations: Shake Up Your Lower-Body Routine Like A Pro
As the name implies, this move mimics the movement of climbing a mountain. It targets your core, legs, triceps, and shoulders. To perform them (3):
The abdominal crunch exercise is also an effective full-body workout that mainly targets your core, upper body, and obliques. To perform it:
To perform this exercise, you will have to access a set of stairs. If you cannot access such, then you can look for a lower bench or elevated platform. Here is how you do step-ups (3):
As the name suggests, this exercise entails a bit of twisting. Here is how it is performed:
Note: Individuals in the advanced and intermediate fitness levels may hold weights for increased intensity. Beginners should start without weights.
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Of course, if you abide by this challenge, you will get to burn calories that will give you a more defined body shape. However, day 1 of the 30-day full-body challenge may have you questioning why you took the program as your body becomes sore. This is especially true if you were slacking on your fitness.
However, down the line, you will find that you perform these exercises efficiently and at a more controlled pace. If you need to increase the intensity of this challenge, you can try doing several sets. However, make sure you make this decision after consulting with a healthcare professional.
The following 30 days full-body challenge can help in meeting various fitness goals. These include burning calories for weight loss, building muscle, and toning your body. It consists of simple exercises that can be performed even by beginners.
That said, do not try this exercise regime without consulting your healthcare provider. Again, listen to your body throughout these 30 days. Stop exercising if you experience some pains and aches and seek medical attention immediately.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!