Things go well for a couple of days, a week or even two weeks. But we feel that the prospect of an aesthetic physique looks far off and the motivation to carry on fades sooner than later. However, Puma and Refinery29 have come up with a perfect 30-day workout plan. Developed by Amanda Freeman, the founder of SLT, this 30-day challenge is a tricky but totally achievable plan to train up your body and the one that produces results that can be seen within a relatively short time. Of course, you won’t be able to get a body like Daniel Craig within 30 odd days. But as Freeman puts, “You can see sculpting start to happen pretty quickly.” And, you can achieve all this without even going to gym or purchasing expensive equipment. This is a workout routine you can do all by yourself at the comfort of your home and is a great way to start training the body or continue doing so. And, as it produces results not before long, you don’t have to worry often about keeping yourself motivated either.
Schedule
The schedule you have to keep up to is the one shown in the calendar above, designed by Marry Galloway. General rule is that you start with allocated reps and time and gradually increase it over the days. Follow each work-out day with cross-training — jog or dance class or even yoga for about 30 minutes. A weekly rest day in between to help you with your body so, 4 to 5 rest days in your one month training cycle will be good. Below are the three exercises that comprise this challenge.
— Spoon with Triceps Dip
For triceps dip, elbows are bent. Then, straighten your arms and slide your feet back to the starting position. Well, that’s one rep. Don’t bend your knees throughout the rep. Try to keep your feet flat on the floor. Keep your shoulders relaxed.
— Curtsy Lunge and Pulse with Biceps lift
This constitutes your one rep. Don’t move too fast. Focus your weight in your standing leg.
— Hydrant Kick
This will count as one rep. Knees must be below the hips and elbows below the shoulders. Back must be flat. Concentrate your weight on your working side. So this challenge can be a great way to start your hard work towards fitness and health but of course, the success entirely depends on how long you keep challenging yourself. Featured photo credit: Airman Doing Pushup via upload.wikimedia.org
