Get In Shape

So you want to get in Shape in 30 days?  I have some advice for you. The most important thing you need is motivation, but you think that is so hard, right?
Never say die! If you achieved something, gift yourself! Be optimistic and think of your goals like less backache or more confidence and your dream shape! Search yourself a friend to train with and tell others about your achievements.  Don’t forget to turn the music on, that helps you a lot!

So now that you have the motivation and you can hardly wait to begin your training you need your Training Plan.  You should not train every day. Give your body time to adapt himself.  If you can, train 3-5 days a week with Off-days in between. It’s up to you where you want your Off-Days.  Every workout routine can be completed in 20 minutes, sometimes more and sometimes less.  Depending on you and how fit you are, you have to add some exercises or leave some out.  Always try your best to complete each exercise program.  Each week is getting more difficult, so if you should struggle with one week then repeat the last one.

Start each workout with a Warm Up and end it with a Cool Down.

Warm Up:
Do 50 seconds on each exercise and make 10 seconds break between them

• Jumping Jacks
• Squats
• Crossover Knee Touches
• Running in Place (at first slowly then get faster)

 

Cool Down:
Stretch yourself, hold every position 15 to 30 seconds

• Hold your left foot with your left hand behind your back.
  Repeat with the other leg.
• Hold your hands together behind your back and stretch. You should feel that in your shoulders.
• Grab your right elbow with your left hand and with the right hand you try to reach your shoulder blade. Your left-hand help you push the right hand to it.

Repeat this with the other side again.

 

 

Week 1

Day 1:
(If you don’t have weights you can take some water bottles, you need also a yoga mat, a chair and a wall to lean against.)
Do 10 to 15 repetitions per exercise and the whole workout twice.

1. Donkey Kicks
2. Sitting Leg Extensions
3. Inner/Outer Thigh Segment
4. Wall Push Up
5. Sitting Bicep Curl
6. Sitting Triceps Extensions

Day 2:
I recommend you to make an Off-Day and reflect on what felt good.
Also, don’t forget to eat not too unhealthy. Try some vegetables and fruits!

Day 3:
Train a specific body part.
The more developed muscle you have, the more fat you’ll burn.
Cardio is an important part of any weight loss routine.
Today we train the butt.
Do 15 repetitions of each exercise and then start again.

1. Body Weight Squat
2. Side lying leg lift –15 reps each side
3. Bridge
4. Donkey Kicks – 15 reps each side
5. Goblet Squat

Day 4:
I recommend you to make this an Off-Day too. If you get appetite on something like chocolate try to eat a fruit or some nuts instead of the chocolate.

Day 5:
Now we train the abs! You’ll need a yoga mat or soft surface. Don’t forget to drink enough water!
Do every exercise 50 seconds and take a break of 10 seconds. Complete this routine twice

1. Basic Crunch
2. Toe to Hand Diagonal Crunch
3. Toe Touches
4. Leg Raises
5. Bicycles

Day 6:
Do an Off-Day. You have done well! You’ve earned this.

Day 7:
Go for a jog. It’s okay if you start with 15 minutes.
But the further you are with the workout the longer you should go jogging.

Week 2/3/4

Repeat the exercises of week one but try to do more repetitions and/ or more routines.

You can also replace some workouts with another form of sport, for example instead of Day 3 you go to the gym, you go swimming or you play Volleyball.

Good Luck with this! You can do this!