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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 February 17, 2020

    5 Reasons Why You Should Always Be Who You Are

    5 Reasons Why You Should Always Be Who You Are

    When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

    When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

    So how to be who you are and always be yourself?

    “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

    You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

    Why should you always be yourself? Because you will:

    1. Live in Alignment With Your Values and Beliefs

    Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

    When you know your values and why you do what you do, you will live according to your own values and beliefs.

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    2. Establish Your Own Identity

    When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

    There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

    3. Build Courage

    It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

    It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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    4. Establish Boundaries

    When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

    But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

    Create and establish your boundaries.

    5. Find Focus and Direction

    When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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    When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

    No matter what you experience in life, the only person that will always remain constant is you.

    More Tips about Staying True to Yourself

    Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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