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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 December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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    Featured photo credit: Radu Florin via unsplash.com

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