Bored at home? Its time to hustle for that muscle! I would say, go hard or go home but since we are already locked away in our homes.. why not take up 5 must-try workout challenges right at home?
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Working out is a period devoted to robust physical training and exercise. For many working out is a means of losing weight and lowering the risk of developing certain diseases. It does help improve your mental health and mood. Working out is supposed to be good for you but many a time, working out on your own may prove to be disadvantageous causing your body a great deal of damage so many of us go to the gym and prefer working under the supervision of an instructor.
But with the onset of coronavirus, many countries were forced to order a nationwide lockdown. This might have posed a problem for many gym-goers too. So why not workout at home itself? So here are 5 must-try workout challenges that will help you pass leisure time as well as help you stay fit!
1. Squat Challenge!
For performing squats you should be initially standing in an attention position with your chest held up and out. Then increase the distance between your feet to shoulder-length, extend your hands straight out in front to keep balance. Now sit down on an imaginary chair such that your thighs should be parallel to the ground. All along with this, your head should face forward and let your lower back arch slightly. Shift your entire body weight onto your heels. Then keep your body tight and push through your heels to return to a standing position.
For many of you, it may not seem like much at first, but here’s how to go about it: you will be starting off at 50 reps on Day 1. And with each passing day, the number of reps increases by 5. You can rest on every fifth day. This challenge features only one exercise and that too for a period of 30 days. So by Day 30, you are expected to end up at around 200 to 250 reps.
The benefits of this 30-day squat challenge is that it helps in boosting your metabolism. It does involve almost every muscle in your lower body and is good for strengthening our core muscles and lower body muscles.
2. Ab Challenge
Some of you might be working out to lose belly fat or to eliminate back pain. So for that strengthening, your core is important and that’s what ab challenge brings for you. In this challenge, you will be performing some ab exercises and targeted HIIT (high-intensity interval training) moves.
Ab exercises involve:
- Dead Bug
This involves lying on your back with your arms raised towards the ceiling and your legs extended with your knees bent at a 90° angle. Then lower your right leg straightening it and simultaneously lower your left arm until they are just above the ground. Then bring them up and repeat the same with your other limbs. You need to do this in a well-synchronized way.
- Sit up
Lie down on your back with your legs bent at the knees and place feet firmly on the ground. Cross your hands and place them on opposite shoulders or place them behind your ears. Use your core muscles to lift your upper body of the ground. When you are almost in a vertical position then lower yourself back to your previous position.
- Russian Twist
Sit on the ground with your feet just above the ground and legs bent at the knees. Lean yourself back at an angle of 45°. Now hold your hands in front of the chest and then twist your body from side to side.
- Leg raise
Lie on your back and place your hands underneath your lower back. Keep your legs as straight as you can then raise them high such that your vertically aligned legs face the ceiling. Then lower down to your original position.
- Mountain climber
Come to a push-up position. Then bring your right knee as close to your chest and hold a little, then slowly release it back and do the same with your another knee.
- Walking plank
Come to a plank position well-rested on your forearms such that your body is aligned straight from your shoulder to feet. Then push up from the ground with just one arm and then drop back on to your forearms. Similarly, repeat with another arm. Do remember not to disturb your straight aligned posture.
HIIT (High-Intensity Interval Training) exercises involve:
- High knees
Run at the same spot raising your knees as high as possible bringing them close to your chest.
Take a push up position and then jump your legs forward so that your feet are way away from your body and outside the hands like a frog. Then jump back to the original position.
- Tuck jump
Just like high knees, here you jump at your own position, and in every jump, you try to bring your knees close to your chest. Then come back to the original position and go for another jump.
While standing you jump into a push-up position, do a push-up, then jump your feet close to your hands and then stand up safely.
Now here is the 30 days ab challenge schedule:
From Day 1 to Day 5, you have to perform Dead Bug, Sit up, and Russian twist. On Day 1, you need to do each one of them for 20 seconds. Then with each passing day, you will be increasing 10 seconds such that on Day 5 you perform it for 60 seconds. On Day 6, you have to perform 5 sets of high knees with 40 seconds of practice and 20 seconds rest. Day 7 will be a resting day.
From Day 8 to Day 12, you have to perform all the exercises that you performed from Day 1 to Day 4 with an addition of Leg raise. The exercise durations are to be followed as per the first four days. On Day 13, you will perform 5 sets of froggers with 40 seconds of practice and 20 seconds rest. Day 14 will be a resting day.
From Day 15 to Day 19, you have to perform all exercise of Day 8 to Day 12 with the same time duration with the addition of mountain climbers exercise. On Day 20, you have to perform 5 sets of tuck jump with 40 seconds of practice and 20 seconds rest. Day 21 will be a resting day.
From Day 22 to Day 26, you have to perform all exercises of Day 15 to Day 19 with a similar time duration with the addition of walking plank. On Day 27, you will perform 5 sets of Burpee with 40 seconds of practice and 20 seconds rest. Day 28 will be a resting day.
On Day 29, perform 3 rounds of all HIIT exercises with 40 seconds performance and 20 seconds rest. On Day 30, perform 2 rounds of all exercises for 60 seconds each.
The benefit of this 30-day ab challenge is that it targets all parts of your abdomen and works on core endurance. This combinational challenge of exercises and HIIT exercises helps you to burn belly fat faster.
3. Plank Challenge
If you want to try something simple yet challenging exercise then this is the one. A plank exercise is the one that just requires no equipment and can be performed anywhere. Now talking about the exercise though initially, it would seem simple but as the days pass by you may regret taking up this exercise but that is exactly when you motivate yourself and remove the word quit from your dictionary!
This challenge involves three exercises:
- Standard plank
Here you initially take a push-up position. Stabilize yourself in this position. Your head should be aligned with your shoulders and run up this alignment until your feet. Brace your abs and hold in this position. During this hold position, you should be supporting yourself on your forearms and your toe balls.
- Walking plank
Take up a plank position, then push-up one arm at a time to get into a high plank position while your rigid plank form is maintained. Then go back and repeat the same with another arm. Remember throughout this exercise your aligned form should be maintained.
- Superman plank
Come to a plank position and then slowly lift and extend your one arm and leg opposite to that arm. They should be lifted till the time they are parallel to the ground. Hold for a specified time and then come to the original position and repeat the same with another pair.
Now as per plank challenge schedule:
Day 1 to Day 4, you have to perform one set of standard plank starting from 60 seconds duration and then incrementing it by 10 seconds with each passing day. From day 5 to Day 8, you will perform 2 sets of the standard plank with the same time limit as was from Day 1 to Day 4. On Day 9, you will do 2 minutes standard plank.
Now from Day 10 to Day 13, you should perform a set of the walking plank with time limits similar to schedule from Day 1 to Day 4. On Day 14, you will perform 50 standard planks and 25 walking planks. Now with each passing day, standard planks will be incremented by 10 seconds and walking plank by 5 seconds till you reach Day 18. On Day 19, you will perform 90 standard planks and 45 walking planks.
On Day 20, you should perform 50 standard planks, 30 walking planks, and 10 superman planks. Now with each passing day, increment superman planks by 5 and let standard planks and walking planks be the same till Day 24. On Day 25 you will perform 50 standard planks, 30 walking and superman planks each. Continue it till Day 29 with standard planks being incremented by 10, walking and superman planks each by 5 on every second day. On Day 30, complete the plank challenge by performing 90 standard planks and 45 walking and superman planks each.
The plank challenge ensures that you burn more calories on a daily basis.
4. Burpee Challenge
If you are looking for a bodyweight exercise challenge wherein all your body parts are at work then perhaps this is the right one for you. This exercise is the one which can interest you a lot and has got numerous benefits to offer.
In a 30 Day Burpee challenge you will have to perform four types of a burpee.
- Beginner Burpee
This is the one wherein you start from standing position and go to a plank position and then return back to a standing position without a jump.
- Basic Burpee
Here in you start from standing position go to a plank position and then return back to standing position with a jump.
- Beast Burpee
Here you start from standing position, go to a plank position, do a push-up, and then return to standing posture with a jump.
- Tuck jump Burpee
This might be the one that can be difficult. Start with the standing position, jump and go to a squat position and then immediately perform a tuck jump bringing your knees close to your chest. Jump as high as you can raising your knees and land safely on the ground.
The Burpee challenge schedule:
From Day 1 to Day 4, perform beginner burpee of 15 reps starting with one set and then increasing one set on each day. Let Day 5 be a resting day. From Day 6 to Day 9, perform basic burpee of 15 reps starting from one set and then increasing one set with each passing day. Rest on Day 10.
Now from Day 11 to Day 14 start with one set of basic burpee of 20 reps and then increase one set every next day. Rest on Day 15. From Day 16 to Day 19, perform a beast burpee of 10 reps starting from one set and then increasing one set with each day. Rest on Day 20.
From Day 21 to Day 24, perform a tuck jump burpee of 10 reps starting with one set and then increment one set with each day. Rest on Day 25. From Day 26 to Day 29, perform 10 reps of the beast burpee and tuck up burpee starting from one set and then increasing one set with each day. On Day 30, perform 15 reps of the basic burpee and 10 reps each of beast burpee and tuck jump burpee.
The burpee challenge improves your general fitness, strength, endurance, and helps in weight loss.
5. Jump rope Challenge
If all the above challenges seem difficult for you then we have got for you the best exercise. The jump rope challenge is the easiest of all and can be done anywhere just with the help of a rope.
To perform a rope jump hold the rope in such a way that you grip the handle with your fingers. Set the rope behind your legs and turn the jump rope over your head. Now lift up your heels and let the rope pass underneath your feet.
30-day jump rope challenge schedule:
Day 1, you should perform 1-minute skips and then rest for another 1 minute. You will perform one set of it. On Day 2, you need to perform one set of 90 seconds of rope skips and rest for one minute. On Day 3, you will perform one set of 2-minute skips and one minute rest. One Day 5, perform one set of 200 skips throughout the day. From Day 6 to Day 30, the number of sets will increase by 1 but the exercise will be the same as that performed from Day 1 to Day 5. Now go on doing this without any break till the scheduled time.
This easy yet simple exercise improves coordination, burns more calories, improves bone density, cardiovascular health, and breathing efficiency.
So if you want to keep yourself fit and try some challenging tasks during the epidemic phase, then don’t you stop. Just go for it! Right from easy workout challenges to difficult ones, we have got you covered.
You can also read up on 5 Ways To Stay Healthy At Home here.
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- These tips are our guest author, Jay’s personal fitness suggestions.