Your body weight is all you need to firm up your entire frame. And when it comes to building a solid foundation, these moves are key. Over the next 30 days, you’ll work on strengthening and toning your chest, arms, legs, butt, and abs with these challenging and highly effective total-body exercises. Crush this workout and you’ll reap major physical rewards. Plus, these moves can be done anytime, anywhere…so no more excuses!
Get toned and strong in 30 days. So Guys Lets Do it!
Do this work out every alternate days and see the difference
1. Inchworm to push up
Stand with feet hip-width apart. Fold forward, bringing palms to ground. Walk hands forward to come into a plank. Perform one push-up, bending arms and lowering your chest until it nearly touches the floor, and then push back up to a plank. Walk your hands back toward feet and stand up.
2. Superman
Lie facedown with your arms and legs extended straight out. Keeping head in a neutral position, raise your arms, legs, and chest off the floor. Hold for one count, and then slowly lower back to start.
3. Hip Bridge
Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips until body forms a straight line from shoulders to knees. Hold for one count, and then lower hips back to start.
4. Hollow Man Hold
Lie faceup with arms extended overhead and legs straight out. Contract abs, pulling the belly button toward the floor. Slowly raise shoulders and legs off the floor and hold.
5. Push Up
Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Lower body until your chest nearly touches the floor. Pause briefly, and then push yourself back up to start.
6. Squat
Stand with feet shoulder-width apart, chest high, abs tight, and hands clasped in front of chest. Push hips back, bend knees, and lower down, bringing hips to just below parallel. Push into heels to rise to standing.
7. Y- Superman
Lie face down with arms extended diagonally in front of you so your body forms a “Y.” Raise your chest and arms off the floor. Hold for one count, then slowly return to the start.
8. V- Ups
Lie faceup with legs and arms extended, palms open and feet pointed. Engage your abs as you bring your legs and arms up toward the midline of your body, trying to touch your toes. Hold for a count of one, and then return to start.
9. Squat Walk
Stand with your feet shoulder-width apart. Push your hips back, bend your knees, and lower into a squat with hands clasped in front of chest. Keeping your chest up, your weight in your heels, and your eyes straight ahead, walk forward a few steps and then backward a few steps. Continue for the allotted time.
10. W- Superman
Lie face down with legs extended and palms planted on the floor as if you are about to do a push-up. Slide hands forward a bit, bringing them in line with your head. Squeeze lower back and shoulders to raise chest and arms; your arms and head should form a “W.” Hold for one count, then slowly return to the start.
11. Single-Leg Hip Bridge
Lie faceup with knees bent, heels under knees, and arms at sides, palms down and toes raised. Lift right leg, extending it straight and bringing it in line with your left leg. Squeeze glutes and lift hips until body forms a straight line from shoulders to the knee. Hold for one count and then lower back to start, keeping the right leg lifted. After 12-15 reps, switch legs and repeat.
12. Sprinter Abs
Lie faceup with arms extended overhead and lower back pressed into floor. Sit up explosively, driving right arm forward with elbow bent and left knee bent and up (as if sprinting while sitting down). Lower back down to start. This is one rep. Switch sides; repeat.
13. Plank To Push-Up
Start in a forearm plank with elbows under shoulders, feet shoulder-width apart and back flat; hold for 5 seconds. Perform one push-up, lowering body until your chest nearly touches the floor, then reverse motion to return to a forearm plank.
14. Squat Jumps
Stand with feet a little wider than shoulder-width apart, toes turned slightly out, arms at sides. Push hips back, bend knees and lower down as you bring arms forward. At the bottom of the squat, jump up explosively, swinging arms back; land softly. This is one rep. immediately sit back down into your squat and repeat.
15. T – Superman
Lie face down with legs extended and arms extended straight out on either side of your chest; body should form a “T.” Squeeze lower back and shoulders to raise chest and arms. Hold for one count, then slowly lower back to start.
16. Marching Glute Bridge
Lie faceup with knees bent, heels under knees, and arms at sides, palms facedown and toes raised. Squeeze glutes and lift hips until body forms a straight line from shoulders to knees. Maintain this position as you lift your right knee toward your chest until your hip is at 90 degrees. Lower it back down and then repeat with the left leg. This is one rep.
17. Sit Up w Twist
Lie face-up on the floor with your knees bent, feet flat, and arms at your chest level. Bend elbows and place them near your chest in fists. In one fluid movement, sit up and rotate your torso to your right side. Reverse the motion to return to start, then repeat the move on the opposite side.
18. Slow Push-Up
Get into a straight-arm plank with hands under shoulders, feet hip-width apart and core tight. Take three slow counts to lower your body until your chest nearly touches the floor. Then, in a single count, push yourself back up to start.
19. Squat Jump Hold
Stand with feet a little wider than shoulder-width apart, toes turned slightly out, arms at sides. Push hips back, bend knees and lower down as you bring arms forward. At the bottom of the squat, jump up explosively, swinging arms back; land softly and sink back into the squat. Hold for a count of three, then jump back up explosively.
20. Frog Pump
Lie faceup with feet together and knees flaring out so your legs make a diamond shape. Squeezing glutes, lift your hips so your body makes a straight line from your shoulders to your knees. Hold for one second, then lower back down to start.
21. Knees Elevated Bird-Dog
Start on all fours with hands under shoulders, knees under hips, and feet flexed with toes tucked. Lift knees a couple inches off the floor. Keeping back flat and abs tight, raise and straighten your right arm and left leg until they’re in line with your body. Pause, then bring them back in. Repeat movement with your left arm and right leg. This is one rep.
Workout Plan:
7 exercises on 3 alternate days a week for 30 days
Time: 30 mins
Day 1:
Exercises:
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Inch worm to Push up *10-15 reps, 30 sec rest
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Superman *10-15 reps, 30 sec rest
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Hip Bridge *10-15 reps, 30 sec rest
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Hollow man Hold* 30-45 sec hold, 30 sec rest
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Push Up *10-15 reps, 30 sec rest
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Squat *15-20 reps, 30 sec rest
-
Y – Superman *10-15 reps, 30sec rest
Repeat the circuit for 2-3 rounds.
Day 2:
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Plank to Push up *10 -15 reps, 30 sec rest
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Squat Walk *10 -15 reps, 30 sec rest
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W – Superman *10 -15 reps, 30 sec rest
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Single Leg Glute Bridge *15 -20 reps each leg, 30 sec rest
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V – Up *15 -20 reps, 30 sec rest
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Squat Jumps *10 -15 reps, 30 sec rest
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Sprinter Abs *15-20 reps, 30 sec rest
Repeat the circuit for 2-3 rounds.
Day 3:
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Slow Push up *10 -15 reps, 30 sec rest
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Squat Jump Hold *10 -15 reps, 30 sec rest
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T – Superman *10 -15 reps, 30 sec rest
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Marching Glute Bridge *15 -20 reps, 30 sec rest
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Sit up w twist *10 -15 reps, 30 sec rest
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Frog Pump *10 -15 reps, 30 sec rest
-
Elevated Knees Bird – Dog *10 -15 reps, 30 sec rest
Repeat the circuit for 2-3 rounds.
Note:
Go slow, work up to the reps and sets, you can also do 2 sets instead of 3, and decrease the reps or increase the rest period if needed. But one thing to remember is that this is an HIIT workout so the less rest period, better the calorie burn.
THANK YOU,
YOUR FITNESS COACH
SOMA
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