Do this 30 day fitness challenge to gain peak fitness easily

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The best way to keep fit and healthy is to exercise. But you can injure yourself or even have reverse effects, if you don’t know how to exercise properly and follow a good exercise regime. This following exercise challenge will make you fit and healthier, if you follow the regime religiously for 30 days. Check out the video of the challenge on the last slide.

1 The 30 day fitness challenge

This 30 day workout is designed to not let the person doing it feel bored. It has two alternating exercises which have to be done on alternating days and has been designed by NY based fitness expert Albert Matheny MD,RD, CSCS. He says that the perfect fitness regime is the one that every can do and still feel like a total workout for every part of the body.

The basics of this workout regime are as follows:

  • This workout is done 4 times per week.
  • Each of the alternating workouts is a three move circuit.
  • Try to complete the three move circuit as many times as you can in 10 minutes time on the first day.
  • The schedule in the images is to be followed strictly and you should add 2 minutes every day to your workout and
  • This means you should be able to do a 26 minute workout by the end of the challenge.
  • The instructions on how to do the moves are provided with images and steps in the following slides. Read carefully.

How to do the exercises mentioned in the challenge:

The 30 day fitness challenge

Image Source: www.buzzfeed.com

2 Renegade Row

  • Keep the hands under the shoulders.
  • Keep the feet hip-width apart.
  • Keep the spine neutral.
  • Don’t allow the hips to sag.
  • Don’t twist or rock from the hips during the workout.
  • Perform the exercise from your knees and without using any weights to make it easier first 2 times.
Renegade Row

Image Source: www.buzzfeed.com

3 Flutter Kicks

One of the easiest, yet grueling exercises is the flutter kicks. Here is what to do and what not to do during the exercise.

  • Tightly squeeze the glutes and hamstrings.
  • Keep the palms touching the floors at all times.
  • The lower back should be touching the floor at all times, so contract the abs to make that happen.
  • Don’t lift the head up.
  • Don’t bend the knees.
Flutter Kicks

Image Source: www.buzzfeed.com

4 Squat with Press

  • Keep the feet in between the shoulder-hip width apart and turn the toes outwards if needed.
  • Squat deeply as much as the body allows it.
  • Align the knees and toes while doing the exercise.
  • The weights should be in line of your shoulders and straight up.
  • Don’t lean forward while doing the squats.
  • Don’t let the knees buckle.
  • Do not let the back cave in or round during any part of the exercise.
  • Perform the exercise without the weights initially to make it easy.
Squat with Press

Image Source: www.womenshealthmag.com

5 Walkout

Instead of bending over, hinge at your hips, by pushing the hips back, like you do while sitting on a chair.

  • keep the back as flat as possible and neck straight.
  • The legs should be absolutely straight during the exercise.
  • Don’t move the feet during the exercise.
  • You can bend your knees if you can’t touch the floor initially.
Walkout

Image Source: www.harborfitnessconnect.com

6 Plank knee-elbow kickback

  • Hands should be placed under the shoulders.
  • Tighten the core and squeeze the glutes.
  • Keep the pace consistent and control the movements.
  • Don’t lift the legs higher than your hip.
  • Initially to make it easy; bring the knee halfway to your elbow.
Plank knee-elbow kickback

Image Source: www.howtofightobesity.com

7 Reverse lunge and press

  • The front knee should be at a 90 degree angle while performing the lunges.
  • The chest should be uptight.
  • Shoulders should be directly above the hips.
  • The back knee should touch the floor lightly during the lunges.
  • Push through the front heel while standing up.
  • Keep elbows perpendicular to the floor.
  • Don’t let the front foot heel come off the floor.
  • Don’t let the front knee cave inwards.
  • Perform the exercise without weights for the first time.
Reverse lunge and press

Image Source: www.buzzfeed.com

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