Are you skipping your workouts Are you choosing to watch more TV than pursuing your fitness goals. No shame – we’ve All been there. There are many ways to do this. Motivation to work out. One of them is a 30-day fitness challenge.
These types of problems are manageable and there are clear steps to success. These challenges can also help you build confidence, and establish habits that will hopefully last a lifetime.
If you’re interested in giving it a shot, we’ve got you covered. Charlee Atkins is a certified personal trainer who founded this 30-day fitness challenge. Le Sweat. Each workout lasts 20 minutes. Follow-along videos are available via the All/Out Studio fitness app. The challenge is also customizable for all levels of fitness.
Use code FREE30 to get the All/Out Studio app for free, or sign up for WH Stronger for 60-days of free!
“If you’ve already got a solid workout routine going, lean into the dumbbell workouts and focus on increasing your weight throughout the 30 days,” Atkins says. “If you’re a complete beginner, I recommend starting with the bodyweight workouts and making sure you really nail those before moving onto the weighted workouts on the days you feel stronger.”
Atkins says that you can expect to see increased reps during this challenge. This is a sign of your fitness level increasing. Plus, it’s likely you’ll notice some muscle definition and higher energy levels.
“The key is to be consistent with your practice,” Atkins says. “That’s the only ‘secret.’”
Get ready to sweat with usJoin our Facebook group to receive non-stop motivation and daily reminders. Women’s Health’s 30-day challenges.
This calendar will help you keep track of your workouts and the mini goals that you should be aiming for each week. In week one, you’ll aim for good form on each move. In week two, increase your rep count and try a new cross-training method in week three. Week four is the time to try weighted exercises (or increase your weight). For week five, finish strong!
You can find links to each workout below—or if you want follow-along videos of each routine, download the All/Out Studio app (use code FREE30 at checkout for your first month free).
Monday:Lower-Body Workout with Dumbbells or Bodyweight Training
Tuesday:Upper-Body Bodyweight Exercise or Upper-Body Dumbbell Training
Wednesday: Cross-Training (Find More Options Here)
Thursday:Total-Body Workout: Total-Body Weight Workout or Total Body Dumbbell Workout
Friday: Dumbbell Abs Workout / Bodyweight Abs Workout
Saturday:Cross-Training (Find More Options Here)
Sunday:Rest
This 30-Day Challenge Can Be Beat
Here are Atkins’ tips to help you complete this challenge.
- Get up in the morning to exercise.“This is my number one tip for people who find it difficult to find the time to exercise. These 20-minute workouts include a warm-up. ReallyFrom start to finish, it takes 20 minutes.”
- Do not overdo it when it comes to weight.“In the videos for this, I’m using 6-pound and 10-pound pounds. If in doubt, however, you should always go lighter. Before you increase your weight, make sure you are able to do the moves correctly.
- Cross-training can be creative. “Cross-training can include cardio or mobility workouts—basically anything that keeps you moving ExceptStrength workouts are important because that’s what the challenge is all about.
- Track your reps.“It’s great motivation to see that you can do more reps in weeks 2, 3, and 4 than you did in week one.”
Get the All/Out Studio App Use code FREE30 at checkout to get your first month’s free or sign up for WH Stronger for as little as $2 per Month for 60 days.
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Source: Women’s Health Mag
