Need to get started with some kind of exercise routine?
Been wanting to exercise but don't know where to begin?
This 30-Day At-Home Exercise Challenge is for YOU!
All you need is 15-20 minutes per day and a desire to get up and move. This is a beginner level challenge, with workouts that include a mix of cardio and strength training. If you want more of a challenge, add some weights or do more sets. At the end of 30 days, you'll feel better and look better. More importantly, you'll want to do more to continue your journey to better health. What are you waiting for? Let's get started!
Click on the link to see how to do the exercise. You can modify as needed, and many of the links suggest modifications. I have Day 4 as the one day off for the week, but you can choose whatever day you want to be your day off. Feel free to mix up the exercises or the days, but don't cheat! Challenge yourself - you'll be glad you did. Have fun!
WEEK ONE - Let's Get Started
Day 1: 25 jumping jacks, 5 push-ups, 10 crunches, 10 standing static lunges (each leg; with or without hand weights), 10 squats (4 rounds)
Day 2: 5 frog jumps, 15-30-second plank, 15-30-second side plank (both sides), 10 walking lunges (4 rounds)
Day 3: 20-30 seconds mountain climbers, 5 push-ups, 8 sit-ups, 20 bridge lifts (4 rounds)
Day 4: Rest Day!
Day 5: 25 jumping jacks, 8 push-ups, 12 crunches, 10 rear lunges each leg, 10 squats (4 rounds)
Day 6: 5 burpees, 15-30-second plank, 30-second side plank (both sides), 10 side lunges each leg (4 rounds)
Day 7 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups (How many rounds can you do in 10 minutes?)
WEEK TWO - Upping the Ante (a little)
Day 8: 35 jumping jacks, 10 push-ups, 15 crunches, 15 standing static lunges (each leg; with or without hand weights), 15 squats (4 rounds)
Day 9: 8 frog jumps, 30-second plank, 30-second side plank (both sides), 20 walking lunges (4 rounds)
Day 11: Rest Day!
Day 13: 8 burpees, 30-second plank, 30-second side plank (both sides), 15 side lunges each leg (4 rounds)
Day 14 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups (How many rounds can you do in 10 minutes? Compare with last week's results.)
WEEK THREE - Keeping It Going
Day 15: 50 jumping jacks, 10 push-ups, 15 crunches, 15 standing static lunges (each leg; with or without hand weights), 15 squats (5 rounds)
Day 16: 10 frog jumps, 30-second plank, 30-second side plank (both sides), 20 walking lunges (5 rounds)
Day 18: Rest Day!
Day 20: 10 burpees, 45-second plank, 45-second side plank (both sides), 15 side lunges each leg (5 rounds)
Day 21 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups (How many rounds can you do in 10 minutes? Compare with last week's results.)
WEEK FOUR - Home Stretch
Day 22: 50 jumping jacks, 10 push-ups, 15 crunches, 20 standing static lunges (each leg; with or without hand weights), 20 squats (5 rounds)
Day 23: 10 frog jumps, 45-second plank, 45-second side plank (both sides), 20 walking lunges (5 rounds)
Day 25: Rest Day!
Day 27: 10 burpees, 60-second plank, 60-second side plank (both sides), 20 side lunges each leg (5 rounds)
Day 28 - WEEKLY CHALLENGE: 10 frog jumps, 10 push-ups, 10 sit-ups (How many rounds can you do in 10 minutes? Compare with last week's results.)
LAST TWO DAYS - You can do it!
Day 30: 10 burpees, 60-second plank, 60-second side plank (both sides), 25 squats (5 rounds)
CONGRATULATIONS - YOU DID IT!
So, what's next?
If you are up for a bigger challenge, check out my 30-Day At-Home Cardio & CrossFit Challenge.
Disclaimer: I am not a physical fitness expert; just a woman who is trying to stay in shape and encourage others to do the same. Know yourself and your limits and don't do something if it doesn't feel right.
No comments:
Post a Comment