I put together a 30 day workout challenge that I thought would be easy to follow and easy for a novice or more advanced exerciser to follow. I also wanted to create a workout that could be done in your home or at your local fitness center. The pattern I chose has a lower body, upper body, core, cardio and recovery day.
I wanted to try to isolate the different body areas so as to allow one to really put a maximum effort to that particular area. Every workout starts with a warm up. This could simply be jogging in place to jumping jacks. I would chose a light warm up activity that incorporates as many different muscle groups as possible.
After the warm up, I included a stretch. This is a very important step that should not be over looked or skipped. Stretching has been proven to prevent injury, promote muscle growth, and can aid in recovery. It also signals to the muscles that they are about to be engaged into an activity. Additionally each workout is completed with a cool down stretch.
Day 1 begins with a series of lower body movements. I chose plyometrics, squats and mountain climbers. For those who are not familiar with plyometrics, it is a series of exercises that get the muscles to exert a maximum amount of force in a short period of time.
For example, box jumps are a form of plyometrics. You simply stand in front of a sturdy box or platform in an athletic stance and then jump up onto the platform. You would then immediately step off the platform and repeat the jump. This is an advanced exercise and should be treated with caution. Make sure you feel comfortable with the height of the platform and that it is stable. The squat exercises can be used with or without weights.
Mountain climbers are preformed by getting in a push up position and then bringing your knees to your chest in a running motion. Combining these exercises will increase your speed and stamina, as well as create great definition in your legs.
Day 2 focuses on the upper body, specifically the chest, shoulders and arms. It starts with a series of push ups with different variations. You start off with a regular push up and then work into a V pushup.
A “V” push up is simply preformed by bringing your hands closer to your feet, creating an inverted V shape with your body.
The next set of push ups are called Diamond push ups. This is preformed by bringing your hands inward from shoulder with where the index finger and thumbs are touching.
The last set of pushups will be inclined. This is simply completed by placing your feet on an elevated surface and then perform a standard pushup.
The final exercise is a tricep dip on a chair. This is completed by placing your hands on a chair with your back to the chair, then lowering your body down and then back up again.
Day 3 is your core day. This day consists of regular sit ups, crunches, twists, and leg lifts. There is also a plank exercise where you will get in the pushup position, but using your elbows and forearms as a base. Keeping your abs and core as tight as possible, you hold your body in a flat position for the required amount of time.
Day 4 is a Yoga and light stretching day. Use this day to recover and get the lactic acid out of your muscle groups.
Day 5 is back to a lower body based exercise. You will perform lunges, this can be done as a walking lunge or a standing lunge. Next you will have high knees. This is completed by running either in place or regular run but you will be bringing your knees up to waist level height.
Burpees are the next exercise on the list, they are preformed by starting in a standing position, and then you squat down to the point that you can place your hands on the floor. From here you kick your feet out to a pushup position. Next do a standard pushup, and quickly bring your feet back up under you. Next completely stand back up and that is one completed burpee. Day 5 is then completed with a set of squats.
Day 6 is a straight cardio day. This is completed with a 30 minute jog.
Day 7 is a back and bicep day. The two exercises here are a set of pull ups with a wider over-hand grip and a Chin up with a narrow reverse grip. Many people would assume these exercises are one in the same, but in reality they are different exercises that work different muscle groups.
That is week one of the workout. Each day is then shifted one day over in the 7 day period and there is a slight increase to the number of reps that you complete as part of the workout. I would suggest that you do 3 complete sets of each day’s workout. If you want to increase the intensity of the workout, do not take rest breaks between exercises or sets. You can also add some form of resistance if you want to increase the difficulty.
I hope you enjoy it, I know it can produce great results if you stick to it and increase your intensity each week.