How have you been? I had an amazing vacation in Morocco with my friends. I will make a separate post this week about everything that we did when we were there. Now I am back in Holland focusing on my thesis and on my healthy lifestyle of course. For this month I made a new challenge which will start today. We all want that perfect body for the summer so let's do this. (Day 31st is optional)
Day
|
warm up
|
Bridge
|
Crunches
|
Push ups
|
Squats
|
Lunges
|
Plank
|
High Knees
|
Punches
|
cool down
|
1
|
2 min
|
20 sec
|
20
|
100
|
2 min
|
|||||
2
|
2 min
|
25 sec
|
50
|
20 sec
|
2 min
|
|||||
3
|
2 min
|
50
|
5
|
20
|
2 min
|
|||||
4
|
2 min
|
5
|
30
|
100
|
2 min
|
|||||
5
|
2 min
|
75
|
80
|
25 sec
|
2 min
|
|||||
6
|
2 min
|
35 sec
|
7
|
40
|
2 min
|
|||||
7
|
2 min
|
40
|
30 sec
|
150
|
2 min
|
|||||
8
|
2 min
|
100
|
100
|
60
|
2 min
|
|||||
9
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
10
|
2 min
|
40 sec
|
10
|
60
|
2 min
|
|||||
11
|
2 min
|
100
|
50
|
150
|
2 min
|
|||||
12
|
2 min
|
120
|
40 sec
|
80
|
2 min
|
|||||
13
|
2 min
|
150
|
10
|
150
|
2 min
|
|||||
14
|
2 min
|
55 sec
|
60
|
200
|
2 min
|
|||||
15
|
2 min
|
200
|
10
|
45 sec
|
2 min
|
|||||
16
|
2 min
|
200
|
55 sec
|
250
|
2 min
|
|||||
17
|
2 min
|
60 sec
|
70
|
100
|
2 min
|
|||||
18
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
19
|
2 min
|
200
|
80
|
60 sec
|
2 min
|
|||||
20
|
2 min
|
65 sec
|
12
|
250
|
2 min
|
|||||
21
|
2 min
|
90
|
100
|
260
|
2 min
|
|||||
22
|
2 min
|
70 sec
|
70 sec
|
120
|
2 min
|
|||||
23
|
2 min
|
250
|
12
|
300
|
2 min
|
|||||
24
|
2 min
|
80 sec
|
275
|
100
|
2 min
|
|||||
25
|
2 min
|
350
|
80 sec
|
280
|
2 min
|
|||||
26
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
rest day
|
27
|
2 min
|
80 sec
|
300
|
15
|
350
|
2 min
|
||||
28
|
2 min
|
350
|
110
|
90 sec
|
120
|
2 min
|
||||
29
|
2 min
|
100 sec
|
300
|
15
|
290
|
2 min
|
||||
30
|
2 min
|
120
|
100 sec
|
120
|
300
|
2 min
|
||||
31
|
2 min
|
120 sec
|
250
|
10
|
300
|
100
|
100 sec
|
100
|
200
|
2 min
|
20 lunges means 20 lunges for each leg
20 high knees means 20 high knees for each leg
100 punches means 50 punches for each arm
Make sure that you are doing 3 exercises every day so you won't miss any. The last week there will be 4 exercises each day and day 31st will be all the exercises.
Good luck with the challenge!
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