Fitness Body 21 Days Schedule

Three weeks. You need to open a new window all the time. . It does not matter whether you have not worked in months or you are a gym rat who wants to take your fitness to the next level. Follow our program and you will emerge stronger, faster, and more flexible after 21 days – and better viewing and feeling opens a new window. , as well. We used some of the country’s major power-and-conditioning experts to create a perfect week of training, a seven-day template, which repeats three times, is gradually increasing in difficulty every week. All these workouts are scalable, and most do not take more than 30 minutes to complete.

Day 1: Strength

In order to carry more weight and improve muscle definition, this dumbbell workout focuses on the most basic motions of the body: squatting, lunging, push and pulling. You’ve done in 30 minutes.

To get excited
Make two rounds of the following without resting. soldiers
Keep hands facing down, keeping hands straight. Bend forward and turn right leg to touch left leg, close knee Repeat for a representative with the left foot. Represent 10

Body weight squats
Keep legs apart from the shoulder width, hands behind the head Squat as much as possible, back straight and chest open; Stand. Represent 10.

Bear crawl
Start with square hips. Quickly move the hands and feet five steps further, then crawl back for five. Repeat twice.

Exercise
16 representatives each of the following three exercises, in which there is no move. Finally breathe 60 seconds, then repeat for five total rounds. Use light dumbbell for the first two rounds, then scale the remaining round with a weight that looks challenging but can still be handled with good form, and can complete each representative.

Curl-squat press
Keep the feet apart from the shoulder width, each hand has a dumbbell, arms straight and palms facing, knee soft. Keep the curls on the shoulders, the shoulders and the shoulders below and the bottom. Immediately decrease in a squat, push the hips back, open the chest – this is the key – and weight in the heel. As long as the hips or even knees are parallel to the lower, then drive to stand through the heel and press straight overhead, elbows dumbbell. Repeat

Trainer’s Tip: Proceed with control and power: To push the dumbbell overhead, you should not get out of the squat. In addition, try to mix curl to hit more muscle angles in your biceps. Facing the alternative palms (a hammer curl) and palms facing (a traditional biceps curl).

Walking lungs
Stand with extended arms, in each hand a dumbbell in the sides. Tilt forward with the right foot, keeping the torso straight, until the knee bends. To stand up, press through the right heel; Repeat on the opposite foot.

Trainer’s tip: This is common to make the back of the shoulder back, round the shoulders and round. Do not let them check the posture at the top of each representative, pull the shoulder blades down and back.

Renegade lines
Start in the push-up position with the dumbbell in each hand on the floor, flip back, embossed. Keeping the height of the hips, drag the right hand on the right, the elbows are running back; Low weight on the floor Repeat in the opposite direction. This is a representative.

Trainer’s Tip: If the leg is wide then it’s fine. To get more time under stress, simultaneously squeeze the shoulder blade on top of each representative, and above all, make sure the hip remains level to protect your spine. If you have to fold your torso to gain weight, then it is very heavy.

Day 2: Light Endurance

This is an easy day – your goal is to strengthen the lungs and to increase the flow of blood in the muscles to speed up the recovery from tomorrow’s lifting. Resist the temptation to add or add extra minutes to the workout.

To get excited
Do each exercise for 30 seconds; repeat once.

High knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight and shoulders down.

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
To ensure the full range of motion, clap hand down and clap hands on the thighs.

Exercise

Choose one of the cardio workouts below. During the first third of the session, go easy; For the second third, crank the intensity to make the intensity moderately hard; And for the last third, push it (on the scale of 1 to 10, you should be 8 or 9). Because different metabolic demands are needed for different activities – more than rowing biking, for example – the amount of work you do is different by the game.

Row: 15 minutes
Swimming: 15 minutes
Run: 30 minutes
Bike: 60 minutes

Instructor’s Note: Killing the prescribed intensity for this exercise is important to improve lung capacity and endurance; Your efforts should feel like a gradual half-moon. Mental indications can be incredibly helpful for dialing this. For each section of the workout, try repeating one word in your head – “easy,” “medium,” “strong.” If the meditation flows, then bring it back by saying the word loudly.

Day 3: Strength and Speed

Today’s session is free of cost and it can be done anywhere. Dynamic warm-up will inspire you for an intense exercise: Part A is a power circuit that achieves the race of heart; The chest, targets the stomach and feet; And acts as a warm-up for Part B, a chain of all-out sprint to build lung capacity (your VO2 max) and accelerate your reaction time.

To get excited
Make two rounds of the following without resting.

Fold-over walk
The knees are slightly tilted by the force. Stretch forward to suppress palms in the floor; Raise a few inches to push the legs forward, and press the palms again. Continue 30 seconds.

Stop push-ups
Start in the push-up position with back flat, embossed. Until the chest flows on the floor, and prevents three full beats; Push up to get back to starting Make five representatives.

Hands-free step-up
Stand in front of a low box or bench, hand behind the head. Step up, push with heel to stand Step down with the same foot; Change the playback Represent five on each leg.

Work (Part A)
In 10 minutes, the goals of these moves can be scored, by sequence, with a little ease.

5 push-ups
10 sit-ups
15 squats
Push up

Danny Arnold says, “Before you are low in the first push-up,” tension your core to keep your spine straight. “It should be a mental examination that every time you start a representative, as your chest and hands get tired, keep the position of the hand moving.” Tighten your body with some elbow, With wide, “he says. If push-ups feel very easy, try to lift one leg upwards as you do below, then switching to raise the other leg as You back Push up. “

Sit ups
Repeat with the hands behind the head – it prevents your arms from dangling so that you can move forward – and make sure the feet stick to the floor. As soon as you get up, leave your breath and be flat on the back and chest up. Back down on the floor with the control; Do not be flop

Squat
Do not slip every time to squat as much as possible, and stand at the top of each representative to lock the hips. If the chest is up and the back is flat then there is no such thing.

Work (Part B)
Every minute on the minute for 10 minutes: Sprint 20 revolves, then lasting the rest of the minute to recover. First three sprints go easy. Four sprint medium should be difficult through seven. Then go out for the last three (on a scale of 1 to 10, you should be 9 or 10).

lean in
For high-intensity sprints, the position of your body should be bowled forward, making a straight line from the heel to the head.

Relax Hands
Keep palms open and light. Pressing fingers or pressing the hand in the grasp produces energy-sapping tension.

Using a treadmill?
You will need a few seconds to dial the speed of the machine at the right intensity. Once, note the time, sprinkle 20 stripes, then dial the speed to move back. Sprint again just after one minute when you started your first stride.

Day 4: Mobility

This whole day is devoted to active recovery. This means that the exercises designed to keep you flexible, functional and injury free. You will start on the foam roller, one of the most effective ways to relax tight muscles and tissues, which connect the tendons and ligaments to the bone. Then you will do four exercises that increase the muscles of the back and make it stronger (loose by the regimens of the last days), hamstrings and glutes (both are likely to be lower than a chair on life), and the hip and shoulder To increase the joints, increase your speed limit and improve performance for the last workout in the week.

To get excited
Spend two minutes on each of the following foam-rolling moves.

Hamstrings and quadriceps
Sit on a foam roller, the palms on your back, legs extended; Roll on the knees. Flip over and repeat (as shown), starts at kneecaps and rolls to the hips.

upper back
Place the roller on the shoulder blade, the back of the head, the legs on the floor. Roll on the neck and then start back.

IT bands and glutes
Roll on your side, knees from the knee to the hip. Shift the body position to hit the glutes.

Shines and calves
Knees on the roller, palms flat on the floor in front of you; Roll from ankles to knees. Flip and roll from behind the ankles to the back of the knees.

Exercise
Do the following four exercises, gradually and deliberately through the rips, for three total rounds. Relax as needed

Shoulder pass-through
Hold a broad grip, straighten the arms and put the PVC pipes or broom in front of you. With the arms closed, lift the stick over your head and backwards. Reverse the movement, get a stick on the head to start the situation. Represent 10.

Trainer’s suggestion: If the elbow bends, then move the hands forward. If you can easily move, then slide the hands together at once.

Squat stretch
Stand up with the hip-width of the legs, take out the toes. Siting as little as possible, pushing hips back and keeping chest up and back; Put the elbows inside the knees and press the palms together to take out the knees. Hold 20 seconds, then stand up. Three representatives.

Trainer’s tip: Keep the heels on the floor, and do not circle your back under the squat. If you feel yourself spinning or pitching, then rise up one or two inches, until it is flat.

Deep lounge and twist
Standing with arms in the goalpost position, shoulder blades pulled down. Tilt the right foot forward, make an angle of 90 degrees with the knees, and turn the torso on the right, lifting the hand. To stand, press through the front heel; Repeat for a representative in the opposite direction. Represent 10.

Trainer’s tip: Resist the urge to turn quickly – turn two or three seconds to completely fire the deep core muscles.

Dog below
In addition to the shoulders and width of all the fours, hands and feet, raise the hips as much as possible. For 10 seconds, press the shoulders in the palms to push the shoulders and push the hips back. Release, coming under the hands and knees. Three representatives.

Trainer Tip: Keep the shoulders down. It is fine if the high heels are not touching the floor; Loosen the target hamstrings so that the eddy can be taken closer to the flat.

Day 5: Strength and Power

This two-part workout includes the necessary movements for functional strength – push, pull, squatting, hinging – and adds power-traction to the mixture. For explosive exercises such as swing, box jumps and rover, sprints need to be fast and the body’s largest muscles are required to fire in concert. They increase the size of the muscles to leverage you, increase the performance and increase the body’s metabolic rate.

To get excited
Make two rounds of the following without resting.

Inchworms
By standing, hinges on the hips to carry the hands up to a board; Make a push-up, then leave the hips on the floor to open the chest. Return to the plank, then take the hands closer to the feet and stand up. She is a representative; Perform five performances.

Propellant
Keep the feet apart from the shoulder width, holding a 10-pound dumbbell on the chest. Slight squat, then stand up and press Dumbbell overhead. Lower weight in chest and repeat. Represent 10.

Jump squats for a goal
Stand below a goal three feet above the head. Slide the squat, then tap on the hands to target. Ground soft; Repeat Represent 10.

Work (Part A)
Three rounds of the following four exercises, rest 60 seconds between each round. You will use a descending plan and gradually get big weight. For round one, repeat 12 of each movement on a medium weight and use a 12-inch box for the box jump. For round two, do 10 reps on a heavy weight and use the 18-inch box. In round three, the final representative should be difficult to finish; With heavy load, eight representatives make use of the 24-inch box.

Dumbbell Overhead Swing
Hold the middle of a dumbbell with both hands, and hold backwards to swing the weight between the feet from the hips, slip back and knees slightly. Dumpbell straight overhead, run the hips in an explosive manner to make the weight forward and up until the elbows are locked. Revert to the movement to return to starting; Repeat

Trainer’s tip: Your hamstrings must be attached to each representative. If they do not, then you are kneeling knees too much.

Box jump
In addition to facing a box or bench, stand with shoulder-width legs. Turn the knees to load legs and glutes, and, using weapons to support you, drive to jump from heel and land with both feet flat on the box. Step – Never jump – back down, and repeat.

Trainer’s tip: Get off at a quarter squat on the box. If you are descending deeply, then you are very close. If you are almost off with your feet, then you are jumping from far away.

Dumbbell bench press
The sides lie flat on a bench with dumb in each hand, elbow lower and tight to the body. Shoulder blades should be constantly exposed to the bench, feet are applied on the floor, behind a small arch. Lock the elbows on top, press the weight overhead, and then gradually start to return less.

Trainer’s suggestion: “The target elbow is to get as little as possible,” says Arnold. “So do not worry about keeping the dumbbell out, where your hands will be in a barbel bench press, we want the elbows to scrape down your chest towards the bottom.”

Bent over row
Keep the feet apart from the shoulder width, with each dumbbell expanded in the arms, palms facing up. Hold the hips forward, until the floor is not 45 degree angle. Keeping the back flat, drag the weight to the sides, pause at the top, then gradually bring them back down.

Trainer’s tip: Squeeze the blade of your shoulder together upwards, imagine that you are sticking to the pencil lying on your spine at your place.

Work (Part B)
For 10 minutes every minute, slow, 30 seconds at constant speed, then 20 seconds at medium hard speed, and then line up all the last 10 seconds. Keep in mind the total distance covered during each minute, and try to beat that distance with each successive minute. (No rover? You can sub-walk, swimming, biking in any form of cardio.)

Trainer notes: For the most efficient, powerful rowing stroke, think legs, core, weapon. You should first drive with your heel, then bend your core to bend slightly backwards, and ultimately your chest should be handled to eliminate the stroke. Coming back, it’s exactly the opposite: straight arms, back to the bronze, and back to start knit knees.

Fully expanded
To get the most power from each stroke, knees should be closed, the torso should be slightly tilted, and should be handled on the chest.

Check the tension
This rover mimics natural stress, which you take to the lake or river. For other machines, set the resistance to 5 or 6.

Pay attention to breath
Practice making rhythmic breathing on the rover. Relax with pushing back; With the exhalation, you return to the catch position.

Day 6: Long Endurance

Taking long distance training at the level of low diligence has helped to burn calories and increase the aerobic capacity without stressing your energy stores or muscles. This means that you build endurance and burn fat – and you are not there on recovery day before you are trained again. These long, slow days to be able to crush your body all-out is needed.

To get excited
Do each exercise for 30 seconds; repeat once.

High knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight, shoulder down

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
Clap hands on top and slap thighs down and down to ensure the speed range.

Exercise
Choose a cardio workout below. During the first half of the exercise, gradually ramp up to an easy to medium intensity. (On the scale of 1 to 10, you should peak at 4 or 5, top.) Hold that intensity for the rest of the exercise. Again, because there are different metabolic demands for different activities – swimming will tear most of us faster than jogging will, for example – when the amount of time you work changes varies according to the game.

Row: 20 minutes
Swimming: 20 minutes
Run: 45 minutes
Bike: 90 minutes

Trainer’s Note: Today’s long-standing efforts like lack of glycogen in your muscles, which means immediately after and after one hour, your body will need to take your blood glucose directly into the muscle fibers to compensate for glycogen. will take. To keep those levels stable and to promote better, faster muscle recovery, take a small carb based recovery snack immediately after you finish your workout. A piece of whole grain bread with almond butter and honey is just about right.

Day 7: Recovery

It means rest – actually. Get foam rolls, stretch, a massage Do not try long hours, walk, try hard work, or play pick-ball game. If you are correcting it, you will need the rest (and want).

If you are returning from the couch, you can feel a little bang. Although your muscles can not be used for these efforts (or if you are one athlete, then these are different types of efforts), they adapt faster than you think. In the next days, fibers will be repaired, your lung capacity will be lost and another go-round will be easy.

Day 8: Strength

For the first time when you did this workout, you started with high volume (16 reps per movement on day 1) to set muscle memory for exercise. Now, go upstairs in your second time, weight and down the rops. Dumbles should be two to five pounds heavier, and 12 exercises per exercise – a volume that is more towards building muscle.

To get excited
Make two rounds of the following without resting.

TO soldiers
Keep hands facing down, keeping hands straight. Bend forward and turn right leg to touch left leg, close knee Repeat for a representative with the left foot. Represent 10.

Body weight squats
Keep legs apart from the shoulder width, hands behind the head Squat as much as possible, back straight and chest open; Stand. Represent 10.

Bear crawl
Start with square hips. Quickly move the hands and feet five steps further, then crawl back for five. Repeat twice.

Exercise
16 representatives each of the following three exercises, in which there is no move. Finally breathe 60 seconds, then repeat for five total rounds. Use light dumbbell for the first two rounds, then scale the remaining round with a weight that looks challenging but can still be handled with good form, and can complete each representative.

Curl-squat press
Keep the feet apart from the shoulder width, each hand has a dumbbell, arms straight and palms facing, knee soft. Keep the curls on the shoulders, the shoulders and the shoulders below and the bottom. Immediately decrease in a squat, push the hips back, open the chest – this is the key – and weight in the heel. As long as the hips or even knees are parallel to the lower, then drive to stand through the heel and press straight overhead, elbows dumbbell. Repeat

Walking lungs
Stand with extended arms, in each hand a dumbbell in the sides. Tilt forward with the right foot, keeping the torso straight, until the knee bends. To stand up, press through the right heel; Repeat on the opposite foot.

Renegade lines
Start in the push-up position with the dumbbell in each hand on the floor, flip back, embossed. Keeping the height of the hips, drag the right hand on the right, the elbows are running back; Low weight on the floor Repeat in the opposite direction. This is a representative.

Day 9: Light Endurance

As we mentioned below, increase the workout time from 10 to 15 percent by day 2. Continue the intensity in the same sequential manner.

To get excited
Do each exercise for 30 seconds; repeat once.

High knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight and shoulders down.

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
To ensure the full range of motion, clap hand down and clap hands on the thighs.

Exercise
Choose one of the cardio workouts below. During the first third of the session, go easy; For the second third, crank the intensity to make the intensity moderately hard; And for the last third, push it (on the scale of 1 to 10, you should be 8 or 9). Because different metabolic demands are required for different activities – more than rowing cycling, for example – the amount of work you do will vary according to sports.

RoW: 16.5-17.25 min
Swimming: 16.5-17.25 min
Runs: 33-34.5 minutes
Bike: 66-69 minutes

Day 10: Strength and Speed

Add two minutes in Part A – now you are going for maximum round in 12 minutes. For sprint, increase the 20 to 25 strokes on top of each minute, and simplify the first two bouts, all out the next three middle and final five.

To get excited
Make two rounds of the following without resting.

Fold-over walk
The knees are slightly tilted by the force. Stretch forward to suppress palms in the floor; Raise a few inches to push the legs forward, and press the palms again. Continue 30 seconds.

Stop push-ups
Start in the push-up position with back flat, embossed. Until the chest flows on the floor, and prevents three full beats; Push up to get back to starting Make five representatives.

Hands-free step-up
Stand in front of a low box or bench, hand behind the head. Step up, push with heel to stand Step down with the same foot; Change the playback Represent five on each leg.

Work (Part A)
In 10 minutes, the goals of these moves can be scored, by sequence, with a little ease.

5 push-ups
10 sit-ups
15 squats

Push up
Danny Arnold says, “Before you are low in the first push-up,” tension your core to keep your spine straight. “It should be a mental examination that every time you start a representative, as your chest and hands get tired, keep the position of the hand moving.” Tighten your body with some elbow, With wide, “he says. If push-ups feel very easy, try to lift one leg upwards as you do below, then switching to raise the other leg as You back Push up. “

Sit ups
Repeat with the hands behind the head – it prevents your arms from dangling so that you can move forward – and make sure the feet stick to the floor. As soon as you get up, leave your breath and be flat on the back and chest up. Back down on the floor with the control; Do not be flop

Squat
Do not slip every time to squat as much as possible, and stand at the top of each representative to lock the hips. If the chest is up and the back is flat then there is no such thing.

Work (Part B)
Every minute on the minute for 10 minutes: Sprint 20 revolves, then lasting the rest of the minute to recover. First three sprints go easy. Four sprint medium should be difficult through seven. Then go out for the last three (on a scale of 1 to 10, you should be 9 or 10).

lean in
For high-intensity sprints, the position of your body should be bowled forward, making a straight line from the heel to the head.

Relax Hands
Keep palms open and light. Pressing fingers or pressing the hand in the grasp produces energy-sapping tension.

Day 11: Mobility

Unlike other workouts in this program, the goal here is not only to promote quantity or intensity, but also to increase procrastination and feel better and increase its speed. Week two, and of course, three weeks, you should see a clear difference about how your body moves and how it feels during this session. 4. To ensure that these muscles taste flavorful tricks: Walk slowly, and if you notice the joints or muscles opening during a stretch, spend extra 10 or more seconds in that currency. If you complete the entire routine in less than 20 minutes, then you are moving very fast.

To get excited
Spend two minutes on each of the following foam-rolling moves.

Hamstrings and quadriceps
Sit on a foam roller, the palms on your back, legs extended; Roll on the knees. Flip over and repeat (as shown), starts at kneecaps and rolls to the hips.

upper back
Place the roller on the shoulder blade, the back of the head, the legs on the floor. Roll on the neck and then start back.

IT bands and glutes
Roll on your side, knees from the knee to the hip. Shift the body position to hit the glutes.

Shines and calves
Knees on the roller, palms flat on the floor in front of you; Roll from ankles to knees. Flip and roll from behind the ankles to the back of the knees.

Exercise
Do the following four exercises, gradually and deliberately through the rips, for three total rounds. Relax as needed

Shoulder pass-through
Hold a broad grip, straighten the arms and put the PVC pipes or broom in front of you. With the arms closed, lift the stick over your head and backwards. Reverse the movement, get a stick on the head to start the situation. Represent 10.

Squat stretch
Stand up with the hip-width of the legs, take out the toes. Siting as little as possible, pushing hips back and keeping chest up and back; Put the elbows inside the knees and press the palms together to take out the knees. Hold 20 seconds, then stand up. Three representatives.

Deep lounge and twist
Standing with arms in the goalpost position, shoulder blades pulled down. Tilt the right foot forward, make an angle of 90 degrees with the knees, and turn the torso on the right, lifting the hand. To stand, press through the front heel; Repeat for a representative in the opposite direction. Represent 10.

Dog below
In addition to the shoulders and width of all the fours, hands and feet, raise the hips as much as possible. For 10 seconds, press the shoulders in the palms to push the shoulders and push the hips back. Release, coming under the hands and knees. Three representatives.

Day 12: Strength and Power

Start this workout with your second bar, a little more than a part of Part A, and a little more than the box once a week. Make both progress so that you finish at a heavy and high end point in your third round. In Part B, your goal is to improve your overall distance – meters covered by you during the entire 10 minutes – 200 to 400 meters.

To get excited
Make two rounds of the following without resting.

Inchworms
By standing, hinges on the hips to carry the hands up to a board; Make a pushup, then leave the hips on the floor to open the chest. Return to the plank, then take the hands closer to the feet and stand up. She is a representative; Perform five performances.

Propellant
Keep the feet apart from the shoulder width, holding a 10-pound dumbbell on the chest. Slight squat, then stand up and press Dumbbell overhead. Lower weight in chest and repeat. Represent 10.

Jump squats for a goal
Stand below a goal three feet above the head. Slide the squat, then tap on the hands to target. Ground soft; Repeat Represent 10.

Work (Part A)
Three rounds of the following four exercises, rest 60 seconds between each round. You will use a descending plan and gradually get big weight. For round one, repeat 12 of each movement on a medium weight and use a 12-inch box for the box jump. For round two, do 10 reps on a heavy weight and use the 18-inch box. In round three, the final representative should be difficult to finish; With heavy load, eight representatives make use of the 24-inch box.

Dumbbell Overhead Swing
Hold the middle of a dumbbell with both hands, and hold backwards to swing the weight between the feet from the hips, slip back and knees slightly. Dumpbell straight overhead, run the hips in an explosive manner to make the weight forward and up until the elbows are locked. Revert to the movement to return to starting; Repeat

Box jump
In addition to facing a box or bench, stand with shoulder-width legs. Turn the knees to load legs and glutes, and, using weapons to support you, drive to jump from heel and land with both feet flat on the box. Step – Never jump – back down, and repeat.

Dumbbell bench press
The sides lie flat on a bench with dumb in each hand, elbow lower and tight to the body. Shoulder blades should be constantly exposed to the bench, feet are applied on the floor, behind a small arch. Lock the elbows on top, press the weight overhead, and then gradually start to return less.

Bent over row
Keep the feet apart from the shoulder width, with each dumbbell expanded in the arms, palms facing up. Hold the hips forward, until the floor is not 45 degree angle. Keeping the back flat, drag the weight to the sides, pause at the top, then gradually bring them back down.

Work (Part B)
For 10 minutes every minute, slow, 30 seconds at constant speed, then 20 seconds at medium hard speed, and then line up all the last 10 seconds. Keep in mind the total distance covered during each minute, and try to beat that distance with each successive minute. (No rover? You can sub-walk, swimming, biking in any form of cardio.)

Fully expanded
To get the most power from each stroke, knees should be closed, the torso should be slightly tilted, and should be handled on the chest.

Check the tension
This rover mimics natural stress, which you take to the lake or river. For other machines, set the resistance to 5 or 6.

Pay attention to breath
Practice making rhythmic breathing on the rover. Relax with pushing back; With the exhalation, you return to the catch position.

Day 13: Long Endurance

In week two, increase workout time by 10 to 15 percent by day 6. So if you are running, you should go from 45 minutes to 50 to 52 minutes (as outlined below). The intensity remains the same.

To get excited
Do each exercise for 30 seconds; repeat once.

igh knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight, shoulder down

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
Clap hands on top and slap thighs down and down to ensure the speed range.

Exercise
Choose a cardio workout below. During the first half of the exercise, gradually ramp up to an easy to medium intensity. (On the scale of 1 to 10, you should peak at 4 or 5, top.) Hold that intensity for the rest of the exercise. Again, because there are different metabolic demands for different activities – swimming will tear most of us faster than jogging will, for example – when the amount of time you work changes varies according to the game.

Row: 22-23 minutes
Swimming: 22-23 minutes
Run: 49.5-51.75 minutes
Bike: 99-103.5 minutes

Day 14: Recovery

This is a significant turning point. To end your day (and end) and to finish a workout, you should feel strong, with more energy. You can see a difference in how you look – a new muscle definition, a few pounds down, a stomach muscle sign or two. Use these internal and external motors in the form of fuel through the last week of this challenge.

Day 15: Strength

In your last week, you increase the weight of dumbbell, which you did on the other day, and reduced the rips to eight per trick. Now you are killing a representative number designed to make raw power.

To get excited
Make two rounds of the following without resting.

Toy soldiers
Keep hands facing down, keeping hands straight. Bend forward and turn right leg to touch left leg, close knee Repeat for a representative with the left foot. Represent 10.

Body weight squats
Keep legs apart from the shoulder width, hands behind the head Squat as much as possible, back straight and chest open; Stand. Represent 10.

Bear crawl
Start with square hips. Quickly move the hands and feet five steps further, then crawl back for five. Repeat twice.

Exercise
16 representatives each of the following three exercises, in which there is no move. Finally breathe 60 seconds, then repeat for five total rounds. Use light dumbbell for the first two rounds, then scale the remaining round with a weight that looks challenging but can still be handled with good form, and can complete each representative.

Curl-squat press
Keep the feet apart from the shoulder width, each hand has a dumbbell, arms straight and palms facing, knee soft. Keep the curls on the shoulders, the shoulders and the shoulders below and the bottom. Immediately decrease in a squat, push the hips back, open the chest – this is the key – and weight in the heel. As long as the hips or even knees are parallel to the lower, then drive to stand through the heel and press straight overhead, elbows dumbbell. Repeat

Walking lungs
Stand with extended arms, in each hand a dumbbell in the sides. Tilt forward with the right foot, keeping the torso straight, until the knee bends. To stand up, press through the right heel; Repeat on the opposite foot.

Renegade lines
Start in the push-up position with the dumbbell in each hand on the floor, flip back, embossed. Keeping the height of the hips, drag the right hand on the right, the elbows are running back; Low weight on the floor Repeat in the opposite direction. This is a representative.

Day 16: Light Endurance

With 9 days (as outlined below), you increase the exercise period again by 10 to 15 percent. If you are running, you should hit 36 ​​to 40 minutes. The intensity remains the same.

To get excited
Do each exercise for 30 seconds; repeat once.

High knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight and shoulders down.

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
To ensure the full range of motion, clap hand down and clap hands on the thighs.

Exercise
Choose one of the cardio workouts below. During the first third of the session, go easy; For the second third, crank the intensity to make the intensity moderately hard; And for the last third, push it (on the scale of 1 to 10, you should be 8 or 9). Because different metabolic demands are required for different activities – more than rowing cycling, for example – the amount of work you do will vary according to sports.

Row: 18-20 minutes
Swimming: 18-20 minutes
Run: 590 minutes
Bike: 73-79 minutes

Day 17: Strength and Speed

Stay on a 12-minute time cap for Part A, but if in good form try to make at least one or more rounds. Raise Sprint up to 30 Strides at the top of each minute – Your first two are a moderate intensity; The next eight, the faster you can go.

To get excited
Make two rounds of the following without resting.

Fold-over walk
The knees are slightly tilted by the force. Stretch forward to suppress palms in the floor; Raise a few inches to push the legs forward, and press the palms again. Continue 30 seconds.

Stop push-ups
Start in the push-up position with back flat, embossed. Until the chest flows on the floor, and prevents three full beats; Push up to get back to starting Make five representatives.

Hands-free step-up
Stand in front of a low box or bench, hand behind the head. Step up, push with heel to stand Step down with the same foot; Change the playback Represent five on each leg.

Work (Part A)
In 10 minutes, the goals of these moves can be scored, by sequence, with a little ease.

5 push-ups
10 sit-ups
15 squats
Push up
Danny Arnold says, “Before you are low in the first push-up,” tension your core to keep your spine straight. “It should be a mental examination that every time you start a representative, as your chest and hands get tired, keep the position of the hand moving.” Tighten your body with some elbow, With wide, “he says. If push-ups feel very easy, try to lift one leg upwards as you do below, then switching to raise the other leg as You back Push up. “

Sit ups
Repeat with the hands behind the head – it prevents your arms from dangling so that you can move forward – and make sure the feet stick to the floor. As soon as you get up, leave your breath and be flat on the back and chest up. Back down on the floor with the control; Do not be flop

Squat
Do not slip every time to squat as much as possible, and stand at the top of each representative to lock the hips. If the chest is up and the back is flat then there is no such thing.

Work (Part B)
Every minute on the minute for 10 minutes: Sprint 20 revolves, then lasting the rest of the minute to recover. First three sprints go easy. Four sprint medium should be difficult through seven. Then go out for the last three (on a scale of 1 to 10, you should be 9 or 10).

lean in
For high-intensity sprints, the position of your body should be bowled forward, making a straight line from the heel to the head.

Relax Hands
Keep palms open and light. Pressing fingers or pressing the hand in the grasp produces energy-sapping tension.

Using a treadmill?
You will need a few seconds to dial the speed of the machine at the right intensity. Once, note the time, sprinkle 20 stripes, then dial the speed to move back. Sprint again just after one minute when you started your first stride.

Day 18: Mobility

Continue with the progress you made on Day 11. Remember, the goal here is not to promote volume or intensity, but only to move the movements and feel better and increase its speed. Walk slowly, and if you see joints or muscles opening during a stretch, then spend extra 10 or more seconds in that currency. If you complete the entire routine in less than 20 minutes, then you are moving very fast.

To get excited
Spend two minutes on each of the following foam-rolling moves.

Hamstrings and quadriceps
Sit on a foam roller, the palms on your back, legs extended; Roll on the knees. Flip over and repeat (as shown), starts at kneecaps and rolls to the hips.

upper back
Place the roller on the shoulder blade, the back of the head, the legs on the floor. Roll on the neck and then start back.

IT bands and glutes
Roll on your side, knees from the knee to the hip. Shift the body position to hit the glutes.

Shines and calves
Knees on the roller, palms flat on the floor in front of you; Roll from ankles to knees. Flip and roll from behind the ankles to the back of the knees.

Exercise
Do the following four exercises, gradually and deliberately through the rips, for three total rounds. Relax as needed

Shoulder pass-through
Hold a broad grip, straighten the arms and put the PVC pipes or broom in front of you. With the arms closed, lift the stick over your head and backwards. Reverse the movement, get a stick on the head to start the situation. Represent 10.

Squat stretch
Stand up with the hip-width of the legs, take out the toes. Siting as little as possible, pushing hips back and keeping chest up and back; Put the elbows inside the knees and press the palms together to take out the knees. Hold 20 seconds, then stand up. Three representatives.

Deep lounge and twist
Standing with arms in the goalpost position, shoulder blades pulled down. Tilt the right foot forward, make an angle of 90 degrees with the knees, and turn the torso on the right, lifting the hand. To stand, press through the front heel; Repeat for a representative in the opposite direction. Represent 10.

Dog below
In addition to the shoulders and width of all the fours, hands and feet, raise the hips as much as possible. For 10 seconds, press the shoulders in the palms to push the shoulders and push the hips back. Release, coming under the hands and knees. Three representatives.

Day 19: Strength and Power

In three weeks, the goal of making a bigger scale than day 12: A little heavy weight for part A and high box height, line distance for Part B, total distance is not very short. One pound heavy, one inch more, one meter more – all the progress.

To get excited
Make two rounds of the following without resting.

Inchworms
By standing, hinges on the hips to carry the hands up to a board; Make a push-up, then leave the hips on the floor to open the chest. Return to the plank, then take the hands closer to the feet and stand up. She is a representative; Perform five performances.

Propellant
Keep the feet apart from the shoulder width, holding a 10-pound dumbbell on the chest. Slight squat, then stand up and press Dumbbell overhead. Lower weight in chest and repeat. Represent 10.

Jump squats for a goal
Stand below a goal three feet above the head. Slide the squat, then tap on the hands to target. Ground soft; Repeat Represent 10.

Work (Part A)
Three rounds of the following four exercises, rest 60 seconds between each round. You will use a descending plan and gradually get big weight. For round one, repeat 12 of each movement on a medium weight and use a 12-inch box for the box jump. For round two, do 10 reps on a heavy weight and use the 18-inch box. In round three, the final representative should be difficult to finish; With heavy load, eight representatives make use of the 24-inch box.

Dumbbell Overhead Swing
Hold the middle of a dumbbell with both hands, and hold backwards to swing the weight between the feet from the hips, slip back and knees slightly. Dumpbell straight overhead, run the hips in an explosive manner to make the weight forward and up until the elbows are locked. Revert to the movement to return to starting; Repeat

Box jump
In addition to facing a box or bench, stand with shoulder-width legs. Turn the knees to load legs and glutes, and, using weapons to support you, drive to jump from heel and land with both feet flat on the box. Step – Never jump – back down, and repeat.

Dumbbell bench press
The sides lie flat on a bench with dumb in each hand, elbow lower and tight to the body. Shoulder blades should be constantly exposed to the bench, feet are applied on the floor, behind a small arch. Lock the elbows on top, press the weight overhead, and then gradually start to return less.

Hent over row
Keep the feet apart from the shoulder width, with each dumbbell expanded in the arms, palms facing up. Hold the hips forward, until the floor is not 45 degree angle. Keeping the back flat, drag the weight to the sides, pause at the top, then gradually bring them back down.

Work (Part B)
For 10 minutes every minute, slow, 30 seconds at constant speed, then 20 seconds at medium hard speed, and then line up all the last 10 seconds. Keep in mind the total distance covered during each minute, and try to beat that distance with each successive minute. (No rover? You can sub-walk, swimming, biking in any form of cardio.)

Fully expanded
To get the most power from each stroke, knees should be closed, the torso should be slightly tilted, and should be handled on the chest.

Check the tension
This rover mimics natural stress, which you take to the lake or river. For other machines, set the resistance to 5 or 6.

Pay attention to breath
Practice making rhythmic breathing on the rover. Relax with pushing back; With the exhalation, you return to the catch position.

Day 20: Long Endurance

In three weeks, the total of last week (as outlined below) is 10 to 15 percent higher. The runners are now 55 to 60 minutes. Most important: stay at that slow, low intensity doggy.

To get excited
Do each exercise for 30 seconds; repeat once.

igh knees
Raise one knee, then the other, as light as possible, should be light on the toes. Imagine crunching every time you bring the knee to the chest.

Butt kick
Hit one heel, then the other, towards the butt; Keep the torso straight, shoulder down

Side shuffles
Take a squat with your feet wide and hands, and turn five paces on right, then reverse.

jumping jacks
Clap hands on top and slap thighs down and down to ensure the speed range.

Exercise
Choose a cardio workout below. During the first half of the exercise, gradually ramp up to an easy to medium intensity. (On the scale of 1 to 10, you should peak at 4 or 5, top.) Hold that intensity for the rest of the exercise. Again, because there are different metabolic demands for different activities – swimming will tear most of us faster than jogging will, for example – when the amount of time you work changes varies according to the game.

Row: 24-27 minutes
Swimming: 24-27 minutes
Runs: 54-60 minutes
Bike: 109-119 minutes
Trainer’s note
Like the long-term efforts of glycogen in your muscles today, which means immediately after and after an hour, your body will take your blood glucose straight back to the muscle fiber to replenish glycogen. To keep those levels stable and to promote better, faster muscle recovery, take a small carb based recovery snack immediately after you finish your workout. A piece of whole grain bread with almond butter and honey is just about right.

Day 21: Recovery

We would appreciate you, but we have already given you an effective total-body fitness routine. Good news: this program boosted your fitness, but you do not have to continue full bore to keep it. Three or four workouts a week, you should now use the five training modelles you know. And if you want to start another leap? Take the challenge again.

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