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30 Day Challenge To Train Up Your Body

30 Day Challenge To Train Up Your Body

Many of us include workout in their New Year or birthday resolution but the fire dies out soon and most of us end up removing exercise entirely from their designated plan. Although, there are some who take time to craft a schedule for their workout plan but never actually sweat themselves, for most of us, the main problem is that we expect results too soon.

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.

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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

Schedule

    The schedule you have to keep up to is the one shown in the calendar above, designed by Marry Galloway.

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    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

    1. Starting Position: Stand in front of a chair with heels of your hands on the edge, fingers facing downwards. The legs should be extended straight in front.
    1. Action: Pull your torso up and back while bringing your feet closer to chair by sliding at the same time. Do this until your bottom has gone past the edge of your seat. Stay in that position for some time and then slide your feet away till your bottom drops below the height of your chair.

    For triceps dip, elbows are bent. Then, straighten your arms and slide your feet back to the starting position.

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    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

    1. Starting Position: Stand with feet wider than hips width apart, weight loaded in the heel of the right foot while left toes should be pointed and resting on the ground. Arms are extended just in front and below the shoulder height; palms should face towards the sky.
    1. Action: Slide the left foot slowly to your back and to the right of your right foot. Elbows are extended so that forearms become perpendicular to the floor. Then, you go into the curtsy lunge by sliding your foot back while you lift your arms up an inch at the same time. Pulse by bending your knees deeper while holding arms in place. Remain in that position for some time, then it’s time to return to your original position by straightening your legs and moving your feet and hands to your original position.

    This constitutes your one rep. Don’t move too fast. Focus your weight in your standing leg.

    —  Hydrant Kick

    1. Starting Position: Start out with your right hand, left forearm and both knees on the ground.
    1. Action: Lift your right leg off the ground while knee is slightly bent and turned out. Lift your leg to the hip-height, for a 2-second count. Once your reach there, you straighten your leg for a “kick”. Then you bend your knee in and return to your original position.

    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.

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    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

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    Nabin Paudyal

    Co-Founder, Siplikan Media Group

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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