This 30-Day Fitness Challenge Will Make You Feel Like A Badass


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Exercise 4x per week, feel amazing, become a total
boss.

3. The
perfect workout is one that’s actually do-able,
but also manages to make you feel like a
complete badass.

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When it’s too easy, it’s boring and
ineffective. When it’s too hard, you might
start dreading (and skipping) it. Or worse, get
injured.

That’s why BuzzFeed Health asked NYC-based
fitness expert Albert
Matheny, MS, RD, CSCS, co-founder of
SoHo
Strength Lab and advisor to Promix
Nutrition, to put together a fitness
challenge that hits that special fitness sweet
spot.

This full-body challenge consists of two
alternating workouts that you can adapt to your
fitness level and get done quickly. Plus, it’s
challenging enough to make you feel like a
boss.

ID: 10073238

4. Here’s
how it works:

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• You’ll exercise 4x per week.
• There are two different workouts to alternate
between; each one is a 3-move circuit.
• Some of the moves call for dumbbells, but you
can also perform them with just your bodyweight
to make it easier.
• On the first day, you’ll complete the 3-move
circuit as many times as you can in 10
minutes.
• Every other exercise day, you’ll add two
minutes to your total workout time, which means
that by the end of the challenge, you’ll be
able to do a 26-minute workout. The schedule
below has all the details.
• Rest as needed especially as you get further
along in the challenge and it gets harder.

ID: 10073261

7. Here’s
how to choose the right dumbbells for your
workouts.

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You should be able to do 5-10 reps with proper
form no matter what move you’re doing. If five
reps is really tough, choose a lighter weight.
If you can breeze through 10 reps with little
effort, go heavier. Remember that the
important thing is to be able to maintain
proper form no matter what weight you’re
using.

Pro-tip: You can get a pair of dumbbells with
flat edges (great for renegade rows!) like
these for
$20 on Amazon.

ID: 10137053

9. Here’s
how to do a renegade row:

Here's how to do a renegade row:

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Chris Fanning for BuzzFeed News

Do
• Keep your hands under your shoulders.
• Keep your shoulders back and away from your
ears.
• Keep your feet hip-width apart.
• Maintain a neutral spine.

Don’t
• Allow your hips to sag or pike up.
• Let your shoulder blades cave in or your
elbows bend.
• Twist or rock from the hips during the
movement.

Make it easier
• Spread your feet wider than hip-width apart
to increase stability.
• Perform the movement from your knees.
• Perform the movement without weights.

ID: 10073558

11.
Here’s how to do flutter kicks:

Here's how to do flutter kicks:

View this image ›

Chris Fanning for BuzzFeed News

Do
• Squeeze your glutes and hamstrings.
• Contract your abs to keep your lower back in
contact with the floor.
• Keep your palms on the floor.
• Make small scissor movements; it’s not
necessary to flutter widely.

Don’t
• Lift your head off the floor.
• Keep going if you cannot keep your lower back
in contact with the floor. Either modify the
move to make it easier or rest until you can
once again keep your back in position.
• Don’t bend your knees.

Make it easier
• Lift your legs higher and farther away from
the floor until you are able to keep your
abdominal muscles tight and your lower back in
contact with the floor throughout the entire
exercise.

ID: 10073561

13.
Here’s how to do a squat with press:

Here's how to do a squat with press:

View this image ›

Chris Fanning for BuzzFeed News

Do
• Plant your feet between hip- and
shoulder-width apart; turn your toes out as
needed.
• Lower your body with control and your abs
engaged.
• Squat only as deeply as your mobility
allows.
• Make sure your knees are in line with your
toes when you squat.
• Keep your weight in your mid foot.
• Press the weights directly up so that your
hands are in line with your shoulders.
• Keep your elbows perpendicular to the floor
with your wrists straight and a strong grip on
weights.

Don’t
• Lean forward when you squat.
• Let your knees buckle in during the
movement.
• Let your back cave in or round at any
point.
• Push your hips out so that they’re in front
of your shoulders when you press overhead.

Make it easier
• Perform the move without weights.
• Place a chair (or stability ball or other
object) behind you and squat until your butt
lightly touches it to control the depth of your
squat.

ID: 10073564

16.
Here’s how to do a walkout:

Here's how to do a walkout:

View this image ›

Chris Fanning for BuzzFeed News

Do
• Hinge at your hip rather than bending over.
Do this by pushing your hips back as if you’re
about to sit on a chair.
• Keep your neck neutral and your back
flat.
• Keep your legs straight throughout the
movement.
• Press your hips high and your heels to the
ground when walking your hands back towards
your feet.

Don’t
• Move your feet during the movement.

Make it easier
• Bend your knees if you cannot touch the floor
without rounding your back.

ID: 10073600

18.
Here’s how to do a plank knee-to-elbow
kickback:

Here's how to do a plank knee-to-elbow kickback:

View this image ›

Chris Fanning for BuzzFeed News

Do
• Place your hands under your shoulders, or
slightly wider apart.
• Squeeze your glutes and tighten your
core.
• Keep your body in a straight line from the
top of your head to your heels.
• Perform the movement at a controlled and
consistent pace.

Don’t
• Tilt or rock at the hips.
• Lift your legs higher than hip height.
• Let your hips sag or pike up.

Make it easier
• Bring your knee halfway to your elbow (or as
far as you can without tilting at your hips or
rounding back).
• Replace the knee-to-elbow portion of the
movement with a leg lift (to hip height).

ID: 10073610

20.
Here’s how to do a reverse lunge with press:

Here's how to do a reverse lunge with press:

View this image ›

Chris Fanning for BuzzFeed News

Do
• Keep your front knee at a 90-degree angle
when lunging.
• Keep a tall, upright chest.
• Keep your shoulders directly above (or
slightly in front of) your hips.
• Distribute your weight evenly between your
front and back foot.
• Touch your back knee lightly to the floor
when you lunge.
• Push through your front heel as you stand
up.
• Press the weights directly up so that your
hands are over your shoulders.
• Keep your elbows perpendicular to the
floor.
• Keep your wrists straight and maintain a
strong grip on the weights.

Don’t
• Allow the heel of your front foot to come off
the ground.
• Allow your front knee to travel beyond your
toes.
• Allow your front knee to cave inward.
• Push your hips out in front of your shoulders
when lunging backwards or pressing overhead.

Make it easier
• Perform the movement without weights.
• Instead of lunging until your knee touches
the floor, stop about halfway down.

ID: 10073620

22. You
got this! Plus, you can download a PDF of the
challenge
here.

ID: 10073626

Check out more
articles on BuzzFeed.com!

 

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