Transform Your Body! 30 DAY Butt and Abs Workout Challenge

Staying in shape alongside all the work and home obligations, the stress and tensions from our day-to-day activities is really hard. Most of us tend place physical activity at the last place on our to-do list, which is completely wrong.

Staying physically active is very important and especially if we consider the stressful lives we all lead. We need to pay more attention to ourselves and don’t allow our busy schedules get in the way of our health and overall well-being.

Starting a new fitness routine is always difficult, but only at the beginning, until you get used to it, after a while it will become an indispensable part of your everyday life. Maybe you feel like you don’t want to go to the gym everyday but guess what? You don’t have to, start and get moving with this 30 day Butt and Gut challenge which will give you the perfectly tones body.

Make it happen.

DAY 1: 10 Squats, 10 Crunches
DAY 2: 10 Lunges, 30 sec Plank
DAY 3: 10 Squats, 15 Crunches
DAY 4: 10 Lunges, 35 sec Plank
DAY 5: REST 
DAY 6: 15 Squats, 15 Crunches
DAY 7: 15 Lunges, 40 sec Plank
DAY 8: 20 Squats, 20 Crunches
DAY 9: 15 Lunges, 45 sec Plank
DAY 10: 20 Squats, 25 Crunches
DAY 11: REST 
DAY 12: 20 Lunges, 50 sec Plank
DAY 13: 25 Squats, 25 Crunches
DAY 14: 20 Lunges, 55 sec Plank
DAY 15: 30 Squats, 30 Crunches
DAY 16: 25 Lunges, 60 sec Plank
DAY 17: REST 
DAY 18: 30 Squats, 35 Crunches
DAY 19: 25 Lunges, 65 sec Plank
DAY 20:  35 Squats, 35 Crunches
DAY 21: 30 Lunges, 70 sec Plank
DAY 22: 40 Squats, 40 Crunches
DAY 23: 30 Lunges, 75 sec Plank
DAY 24: REST 
DAY 25: 40 Squats, 40 Crunches
DAY 26: 35 Lunges, 80 sec Plank
DAY 27: 45 Squats, 45 Crunches
DAY 28: 35 Lunges, 85 sec Plank
DAY 29: 50 Squats, 50 Crunches
DAY 30: 40 Lunges, 90 sec Plank

SQUAT

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position.

LUNGES

To begin, stand tall take a big step backward with your left foot. Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted. Returning to standing by pressing your right heel into the floor and bring your left leg forward to complete one rep. Alternate legs, and step back with right leg.

PLANK

Lie with your stomach down.  Bend your elbows to a  90 degrees angle. Your body should be flat while you support your body on your forearms and toes. Keep your abs tight. Trying to balance with your assembled feet will increase the abs muscle pressure. Keep your legs tight and straight. The lower body muscles are activated as well. Your back should be straight as well as the rest of your body. Bring the stomach in, but don’t stop breathing. Keep your elbows under the shoulders.

CRUNCHES

Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.

 

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