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30 Days of Fitness

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30 Days of Fitness

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30 Days of Fitness
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Ready for a personal fitness challenge to help you ring in the New Year? We’ve got one for you! Whether you are just starting out, or have been exercising for years, this 30-day plan can help you take your body and your workout, to the next level. This well-rounded workout schedule includes cardio, strength, core and flexibility training, as well as adequate recovery time.

Below is your recommended training schedule, but be sure to listen to your body. If a workout feels too intense or too long for your current fitness level, feel free to dial it down to meet your needs. Conversely, if you feel like you can push harder or further, feel free to kick up a notch, and add intensity by changing the duration, weight or reps of your sessions. If you would prefer to create your own workout instead of following the workouts as listed below, feel free to use our workout builder tool to customize your own routine.

Finally, don’t forget that you need to fuel your body well for all of your workouts, so be sure to pair all this hard work with a healthy, balanced diet and plenty of water.

Week 1Week 2Week 3Week 4
Monday

Cardio day:
total cardio blast (20 minutes) + sexy abs workout

Anyone can run moves+ cardio day intervals (25 to 45 minutes)

Cardio day:
total cardio blast
(20 Minutes) +
Sexy Abs Workout

Anyone can run moves+cardio day intervals (25 to 45 minutes)
Tuesday

Strength training: perfect posture workout + crunch-free abs workout

Strength training: 5 fast-paced moves + tighter tush workout + foam rollStrength training: perfect posture workout + crunch-free abs workoutStrength training: 5 fast-paced Moves + foam roll
Wednesday

Cardio day (endurance): 30 to 60 minutes

Cardio day (endurance): 30 to 60 minutes + Abs ChallengeCardio day (endurance): 30 to 60 minutes

Cardio day (endurance): 30 to 60 minutes + abs challenge

Thursday

Strength training: total body toning workout + foam roll

Strength training: firm arms and abs + thinner thighs workoutStrength training: total body toning workout + foam rollStrength training: firm arms and abs workout + thinner thighs workout
Friday

Cardio day (mix it up): 45 to 60 minutes

Cardio day (mix it up): 45 to 60 minutes

Cardio day (mix it up): 45 to 60 minutes

Cardio day (mix it up): 45 to 60 minutes

Saturday
YogaPilatesYogaPilates
Sunday
Cardio day: total cardio blast
(20 minutes) + sexy abs workout
Strength training: firm arms and abs workout + tighter tushRest dayRest day

Your 30-Day Plan Breakdown:

Abs Challenge: Keep your heart rate up to help burn fat while you tone your abs with this intense workout. If it’s too much of a challenge, take more rest in between the moves, or use just your body weight for the moves.

Anyone Can Run Moves: These moves are a great way to prepare for your cardio session. Even if you aren’t a runner, you can use them as a warm up to maximize your cardio power.

Cardio Day (endurance): This type of cardio training will help you build your aerobic capacity. Follow the beginner, intermediate or advanced level plan for endurance training. As you become more fit, you can progress to the next level of the recommended routine.

Cardio Day (intervals): Interval training is an efficient way to torch calories and help improve your overall fitness level quickly. After you’ve completed the warm up, repeat this interval routine until you’ve reached your time goal for the day (be sure to include time for a cool down).

Cardio Day (mix it up): Have fun with your cardio workouttake a Zumba class, ride your bike outdoors or go for a jog with a friend. No matter how you decide to do it, break a sweat, and have a good time doing it!

Cardio Day (total cardio body blast): This total body cardio circuit can be done anytime, anywhere. Repeat the circuit twice through, with little to no rest in between moves.

Crunch-Free Abs Moves: These moves target your abs from all directions, with targeted, functional movements all without a single crunch!

Firm Arms & Abs: These five moves help give celeb singer Nicole Scherzinger her amazing arms and abs – and now they can work for you too!

Foam Roll: Grab a foam roller to increase your flexibility and give yourself a little massage after all of your hard work with these moves.

Perfect Posture Workout: Sculpt your upper body and improve your posture at the same time with this efficient workout.

Pilates: Try these Pilates moves at home, or practice with your favorite Pilates DVD or take a class.

Rest Day: It’s important to take time off from training to allow your body to rest. So skip the workout today, and go for an easy walk, stretch, or simply relax.

Sexy Abs Workout: Build a strong, sexy midsection with this routine.

Strength Train (5 fast-paced moves): Repeat this equipment-free, five-move, five-minute circuit three times in total for a total body workout that will keep your heart rate up to help you torch major calories.

Strength Train (total body toning workout): This powerful total body circuit routine utilizes a mix of equipment that will help you develop lean muscle all over and burn up calories quickly.

Thinner Thighs: This lower body power circuit routine was designed to strengthen, slim and define your thighs.

Tighter Tush: Tighten, lift and tone your tush with this better buns workout.

Yoga: Try this yoga routine at home, practice with your favorite yoga DVD, or take a class.

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