Welcome to our 30-day full body challenge designed for beginners to improve overall strength, endurance, and flexibility. This home workout program incorporates a variety of exercises including sit-ups, high knee skips, push-ups, and sit squats. Whether you're new to fitness or looking for a fun and effective way to kickstart your fitness journey, this challenge is perfect for you. Our expert trainers will guide you through each exercise, providing modifications and tips to ensure proper form and technique. Get ready to build a strong foundation and establish healthy habits over the next 30 days. Let's start this journey together towards a fitter and healthier you!
This full-body workout is designed to boost strength, endurance, and overall fitness. The workout includes 3/4 sit-ups, push-ups, sit squats, and high knee skips. To begin, perform 5 reps of each exercise. The 3/4 sit-up is an effective core exercise that targets the upper and lower abdominals. Following the sit-ups, move into push-ups to engage the chest, shoulders, and triceps. Sit squats work the quadriceps, hamstrings, and glutes, promoting lower body strength and stability. Finally, high knee skips help elevate the heart rate and improve coordination. For an added challenge, aim to complete the circuit with minimal rest between exercises. This workout is excellent for those looking to kickstart their fitness journey or for individuals seeking a quick and effective full-body routine.
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Exercise / Sets
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1
3/4 Sit-up1 set • 5 reps
2
Push-up1 set • 5 reps
3
Sit Squat1 set • 5 reps
4
High Knee Skips1 set • :15.
Day 2
Get ready for a full-body workout with a set of 3/4 sit-ups, push-ups, sit squats, and high knee skips. The 3/4 sit-up targets your abdominal muscles while also engaging your chest, shoulders, and arms. Focus on maintaining proper form and engaging your core muscles as you perform each rep. Following this, transition into push-ups to engage your chest, shoulders, and triceps. Remember to keep your body in a straight line throughout the movement to maximize the effectiveness of the exercise. Next, incorporate sit squats to work your lower body and core. Make sure to maintain proper form and keep your back straight throughout the exercise. Lastly, finish off the workout with high knee skips to elevate your heart rate and engage your leg muscles. This full-body workout is a great way to challenge multiple muscle groups and get your heart pumping for an effective exercise session.
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Exercise / Sets
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1
3/4 Sit-up1 set • 6 reps
2
Push-up1 set • 6 reps
3
Sit Squat1 set • 6 reps
4
High Knee Skips1 set • :20.
Day 3
Get ready for a quick but effective full-body workout. Start with 3/4 sit-ups to engage your core muscles and then move on to push-ups to target your chest, shoulders, and triceps. Follow this up with sit squats to work on your lower body strength. To finish strong, perform high knee skips to improve your cardiovascular endurance.
This workout is designed to be done with high intensity and minimal rest between exercises. Focus on maintaining proper form and controlled movements throughout each exercise. Remember to warm up before starting and cool down after completing the workout to prevent injury and aid recovery. Whether you're short on time or need an extra boost, this routine is a great option to keep your body moving and energized.
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Exercise / Sets
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1
3/4 Sit-up1 set • 7 reps
2
Push-up1 set • 7 reps
3
Sit Squat1 set • 7 reps
4
High Knee Skips1 set • :25.
Day 4
This full-body workout routine is designed to target multiple muscle groups and improve overall strength and endurance. It starts with 3/4 sit-ups to engage the abdominal muscles and improve core strength. Followed by push-ups to work the chest, shoulders, and triceps. The routine then includes sit squats to target the lower body while also engaging the core for stability and balance. Finally, high knee skips are incorporated to elevate the heart rate and improve cardiovascular endurance. The combination of these exercises creates a well-rounded workout that can be done with minimal equipment and is suitable for individuals at various fitness levels. Remember to maintain proper form throughout each exercise and focus on controlled movements for maximum benefit.
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Exercise / Sets
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1
3/4 Sit-up1 set • 8 reps
2
Push-up1 set • 8 reps
3
Sit Squat1 set • 8 reps
4
High Knee Skips1 set • :30.
Day 5
Get ready to challenge your whole body with this dynamic workout. Start off with 3/4 sit-ups to engage your core and build strength in your abdominal muscles. Move on to push-ups to target your chest, shoulders, and triceps while also engaging your core for stability. Next, perform sit squats to work your lower body, activating your glutes, quads, and hamstrings. Finish strong with high knee skips to elevate your heart rate and improve lower body power and coordination.
Remember to maintain proper form throughout each exercise, and focus on controlled movements to maximize the effectiveness. Incorporating this full-body routine into your regular workout regimen will help you build strength, improve endurance, and boost overall fitness levels. Make sure to stay hydrated and fuel your body with nutrient-dense foods to support your training and enhance recovery. With dedication and consistency, you'll soon notice the positive impact of this workout on your strength, endurance, and overall performance.
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Exercise / Sets
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1
3/4 Sit-up1 set • 9 reps
2
Push-up1 set • 9 reps
3
Sit Squat1 set • 9 reps
4
High Knee Skips1 set • :35.
Day 6
This 4-exercise workout is a quick and effective way to target multiple muscle groups and get your heart rate up. Start with 3/4 sit-ups to engage your core and strengthen your abdominal muscles. Move on to push-ups to work your chest, shoulders, and triceps, while also engaging your core for stability. Next, incorporate sit squats to target your lower body, including your quadriceps, hamstrings, and glutes. Finish off with high knee skips to elevate your heart rate and improve your cardiovascular endurance. Remember to maintain proper form and technique throughout each exercise for maximum benefit. Consider adding this workout to your routine for a quick and efficient full-body challenge.
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Exercise / Sets
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1
3/4 Sit-up1 set • 10 reps
2
Push-up1 set • 10 reps
3
Sit Squat1 set • 10 reps
4
High Knee Skips1 set • :40.
Day 7
This workout routine is designed to target multiple muscle groups and improve overall fitness. It starts with 3/4 sit-ups, which engage the core muscles and help build abdominal strength. The next exercise, push-ups, are great for working the chest, shoulders, and triceps. Following this, sit squats help in strengthening the lower body and improving balance and stability. Lastly, high knee skips are included to elevate the heart rate and improve cardiovascular endurance. These exercises, when performed together, provide a full-body workout, enhancing strength, endurance, and agility. One set of each exercise offers a quick and effective way to fit in a comprehensive workout into a busy schedule.
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Exercise / Sets
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1
3/4 Sit-up1 set • 11 reps
2
Push-up1 set • 11 reps
3
Sit Squat1 set • 11 reps
4
High Knee Skips1 set • :45.
Day 8
This full-body workout routine is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up engages the core muscles, while the push-up works the chest, shoulders, and triceps. The sit squat is effective for targeting the lower body, including the quadriceps, hamstrings, and glutes. Additionally, the high knee skips are a great way to elevate your heart rate and improve cardiovascular endurance.
To make the most out of this workout, focus on maintaining proper form and control throughout each exercise. Engage your core during the 3/4 sit-ups to avoid straining your lower back, and ensure that your body forms a straight line during push-ups. When performing sit squats, keep your chest up, and lower down into a deep squat position while maintaining a neutral spine. Finally, during high knee skips, aim for explosive movements to maximize the cardiovascular benefits.
By incorporating this routine into your fitness regimen, you can effectively work on toning your muscles and improving your overall fitness level. Whether you're a beginner or an experienced fitness enthusiast, this workout can be adjusted to suit your individual capabilities and goals.
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Exercise / Sets
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1
3/4 Sit-up1 set • 12 reps
2
Push-up1 set • 12 reps
3
Sit Squat1 set • 12 reps
4
High Knee Skips1 set • :50.
Day 9
This dynamic workout routine is designed to target multiple muscle groups and improve overall strength and endurance. It begins with 3/4 sit-ups, engaging the core muscles while promoting spinal flexibility. Followed by push-ups, this exercise works the chest, shoulders, and triceps, building upper body strength and stability. The sit squat, a combination of a sit-up and a squat, engages the core, legs, and glutes, fostering a strong lower body. Finally, high knee skips help to improve cardiovascular endurance, agility, and coordination. This full-body workout is perfect for those looking to challenge themselves and achieve a well-rounded fitness regimen.
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Exercise / Sets
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1
3/4 Sit-up1 set • 13 reps
2
Push-up1 set • 13 reps
3
Sit Squat1 set • 13 reps
4
High Knee Skips1 set • :55.
Day 10
This full-body workout routine targets multiple muscle groups, ensuring a comprehensive training session. Begin with 3/4 sit-ups to engage and strengthen your core muscles. Follow this with push-ups to focus on your upper body, particularly the chest, shoulders, and triceps. Move on to sit squats, a compound exercise that works the lower body, targeting the quadriceps, hamstrings, and glutes. Finish the workout with high knee skips to elevate your heart rate, improve cardiovascular endurance, and promote coordination and agility.
For best results, maintain proper form throughout each exercise and perform the movements at a controlled pace. Remember to breathe regularly and stay hydrated. To enhance the intensity, consider increasing the number of repetitions or sets, or reducing rest periods between exercises. It's essential to listen to your body and modify the workout as needed to match your fitness level and abilities. With consistent dedication, this workout can contribute to overall strength, endurance, and functional fitness.
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Exercise / Sets
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1
3/4 Sit-up1 set • 14 reps
2
Push-up1 set • 14 reps
3
Sit Squat1 set • 14 reps
4
High Knee Skips1 set • 01:00.
Day 11
This workout is a great way to target multiple muscle groups and get your heart pumping. Start with 3/4 sit-ups to engage your core and build abdominal strength. Then move on to push-ups, a classic exercise that targets the chest, shoulders, and triceps. Next, perform sit squats to work your lower body, focusing on the quads, hamstrings, and glutes. Finish off with high knee skips, a cardio exercise that also engages the core and lower body.
To make the most of this workout, focus on maintaining proper form for each exercise. Keep your abs engaged during the sit-ups and push-ups, and ensure that your knees stay behind your toes during the sit squats to protect your knees. For the high knee skips, aim for a quick pace to get your heart rate up.
Remember to warm up before starting the workout and cool down afterward. Stay hydrated throughout, and if needed, take breaks between sets. Consistency is key, so aim to perform this workout at least 3 times a week to see results in strength and endurance.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 and 5 reps
2
Push-up2 sets • 10 and 5 reps
3
Sit Squat2 sets • 10 and 5 reps
4
High Knee Skips1 set • 01:05.
Day 12
This full-body workout is designed to build strength and endurance. Start with 2 sets of 10 reps of 3/4 sit-ups, focusing on engaging your core muscles throughout the movement. Pair this with 2 sets of 10 reps of push-ups to target your chest, shoulders, and triceps. Move on to sit squats, performing 2 sets of 10 reps to work your lower body and core muscles. Finally, finish with high knee skips, completing 1 set for 1 minute and 10 seconds to elevate your heart rate and improve lower body explosiveness. Remember to maintain proper form and control throughout each exercise, and focus on breathing consistently. To enhance results, consider incorporating this workout into your routine 2-3 times per week, allowing for adequate rest and recovery between sessions.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 and 6 reps
2
Push-up2 sets • 10 and 6 reps
3
Sit Squat2 sets • 10 and 6 reps
4
High Knee Skips1 set • 01:10.
Day 13
This full-body workout is designed to target multiple muscle groups and improve overall strength and cardiovascular endurance. It consists of 2 sets of 10 reps of 3/4 sit-ups, which are excellent for engaging the core muscles and building abdominal strength. The workout also includes 2 sets of push-ups, a classic exercise that targets the chest, shoulders, and triceps. Additionally, 2 sets of sit squats are incorporated to work the lower body and improve lower body strength and stability. Finally, the routine finishes with 1 set of high knee skips, a dynamic exercise that elevates the heart rate and enhances cardiovascular fitness.
To maximize the benefits of this workout, it's essential to focus on proper form and technique for each exercise. Engage the core muscles during sit-ups, maintain a straight line from head to heels during push-ups, and ensure proper squat form by keeping the chest up and the knees tracking in line with the toes. Additionally, for high knee skips, aim for a consistent and quick pace to maximize the cardiovascular benefits.
Remember to warm up before starting the workout and cool down afterward to prevent injury and promote flexibility. It's also important to maintain proper hydration and nutrition to support the body's recovery and muscle repair process. This workout can be modified to suit different fitness levels by adjusting the number of reps, sets, or incorporating rest intervals between exercises.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 and 7 reps
2
Push-up2 sets • 10 and 7 reps
3
Sit Squat2 sets • 10 and 7 reps
4
High Knee Skips1 set • 01:15.
Day 14
This workout is designed to target different muscle groups and improve overall strength and endurance. It starts with 3/4 sit-ups, aiming for 2 sets with 10 and 8 reps. Sit-ups are great for core strength and stability, and the 3/4 variation adds an extra challenge by increasing the range of motion. Following the sit-ups, the workout transitions into push-ups, an excellent exercise for building upper body strength and engaging the chest, shoulders, and triceps. The sets consist of 10 and 8 reps, providing a progression in intensity.
Next, the focus shifts to lower body with sit squats. These are performed for 2 sets with 10 and 8 reps. Sit squats are effective for working the quadriceps, hamstrings, and glutes, and they also improve lower body mobility and flexibility. This workout concludes with high knee skips, a dynamic exercise that elevates the heart rate and boosts cardiovascular endurance. The goal here is one set lasting 01:20, optimizing the cardio aspect of the routine.
As a personal trainer, I recommend paying close attention to proper form and breathing throughout the workout. It's essential to engage the core during sit-ups, maintain a straight back during push-ups, and ensure the knees align with the toes during sit squats. For high knee skips, focus on driving the knees up while swinging the arms for momentum. Remember to stay hydrated and fuel your body with a balance of protein and carbohydrates to aid muscle recovery and growth after this intense workout.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 and 8 reps
2
Push-up2 sets • 10 and 8 reps
3
Sit Squat2 sets • 10 and 8 reps
4
High Knee Skips1 set • 01:20.
Day 15
This workout is designed to target multiple muscle groups for a full-body burn. The 3/4 sit-up engages your core and lower body, while the push-up challenges your upper body strength. The sit squat is a compound exercise, working the quads, hamstrings, and glutes, providing great overall lower body strength and power. High knee skips are a great cardiovascular exercise that also strengthens your legs and core. For best results, focus on form and controlled movements. Make sure to warm up before starting the workout and cool down after completing it. As always, listen to your body and adjust the intensity as needed to prevent injury.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 and 9 reps
2
Push-up2 sets • 10 and 9 reps
3
Sit Squat2 sets • 10 and 9 reps
4
High Knee Skips1 set • 01:25.
Day 16
This workout is designed to target multiple muscle groups, combining strength and cardio exercises to maximize your workout. Begin with 3/4 sit-ups to engage your core muscles and build abdominal strength. Follow this with push-ups to target your chest, shoulders, and triceps. Next, move on to sit squats, which work your quads, glutes, and hamstrings, while also engaging your core for stability. Finish strong with high knee skips to get your heart pumping and improve lower body strength and coordination. For the best results, focus on maintaining proper form throughout each exercise and aim for controlled movements to maximize muscle engagement. With 2 sets of each exercise, this efficient workout will help you build strength, endurance, and overall fitness.
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Exercise / Sets
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1
3/4 Sit-up2 sets • 10 reps
2
Push-up2 sets • 10 reps
3
Sit Squat2 sets • 10 reps
4
High Knee Skips1 set • 01:30.
Day 17
This workout is designed to target multiple muscle groups, including the core, chest, legs, and cardiorespiratory system. The 3/4 sit-up is a variation of the traditional sit-up that engages the rectus abdominis and obliques, helping to strengthen and tone the abdominal muscles. Push-ups are an excellent upper body exercise that work the chest, shoulders, and triceps while also engaging the core for stability. Sit squats target the quadriceps, hamstrings, and glutes, helping to improve lower body strength and stability. The high knee skips are a dynamic cardio exercise that also engage the core and lower body, helping to improve coordination and cardiovascular endurance.
Incorporating this workout into your routine can help improve overall strength, endurance, and fitness. Remember to focus on proper form for each exercise, and consider modifying the number of repetitions based on your current fitness level. It's important to warm up before beginning the workout and to cool down and stretch afterwards to prevent injury and improve flexibility. As always, consult with a fitness professional before starting any new exercise routine, especially if you have any pre-existing health conditions or concerns.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10, 10 and 5 reps
2
Push-up3 sets • 10, 10 and 5 reps
3
Sit Squat3 sets • 10, 10 and 5 reps
4
High Knee Skips1 set • 01:35.
Day 18
Get ready to enhance your overall fitness with this full body workout routine. The workout is designed to target multiple muscle groups, improve strength, and enhance endurance. The session starts with 3/4 sit-ups, a variation of the classic sit-up. Perform 10 reps for the first two sets and 6 reps for the final set, focusing on engaging your core muscles. Next, move on to push-ups for 3 sets with 10 reps in the first two sets and 6 reps in the final set. Push-ups are an excellent upper body and core exercise that also engage the stabilizing muscles.
Following the push-ups, transition into sit squats for 3 sets, performing 10, 10, and 6 reps. Sit squats are a dynamic lower body exercise that targets the quadriceps, hamstrings, and glutes while also engaging the core for stability. To finish the workout with an explosive movement, incorporate high knee skips for 1 set lasting 1 minute and 40 seconds, aiming to elevate your heart rate and challenge your cardiovascular endurance. Remember to maintain proper form and technique throughout each exercise and focus on controlled movements for maximum benefit.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10, 10 and 6 reps
2
Push-up3 sets • 10, 10 and 6 reps
3
Sit Squat3 sets • 10, 10 and 6 reps
4
High Knee Skips1 set • 01:40.
Day 19
This workout is designed to target multiple muscle groups and boost overall strength and endurance. The 3/4 sit-ups engage your core, working on your abdominal muscles, while the push-ups effectively target your chest, shoulders, and triceps. The sit squat is a great lower body exercise, activating your glutes, quads, and hamstrings, and the high knee skips elevate your heart rate, working on cardiovascular fitness. By incorporating these exercises into your routine, you'll enhance your overall fitness level and achieve a full-body workout. Remember to maintain proper form during each exercise and focus on quality reps over quantity. For the sit-ups, ensure your feet are anchored, and for push-ups, maintain a straight line from head to heels. Stay hydrated and fuel your body with a balanced diet to support your fitness goals.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10, 10 and 7 reps
2
Push-up3 sets • 10, 10 and 7 reps
3
Sit Squat3 sets • 10, 10 and 7 reps
4
High Knee Skips1 set • 01:45.
Day 20
In this workout plan, we're focusing on building core strength and improving overall endurance. The first superset begins with 3/4 sit-ups, targeting the abs and core muscles. Performing 3 sets of 10, 10 and 8 reps will challenge your abdominal muscles and help in building core stability. Superset this with push-ups, a classic compound exercise that engages multiple muscle groups including the chest, shoulders, and triceps. The push-up sets of 10, 10 and 8 reps will work on your upper body strength and endurance. Moving on to the second superset, we have sit squats, a fantastic lower body exercise that targets the quads, glutes, and hamstrings. Performing 3 sets of 10, 10 and 8 reps will help in building lower body strength and improving overall lower body endurance. This is superset with high knee skips, an excellent full-body cardiovascular exercise that also engages the core and leg muscles. Performing 1 set of 01:50 will challenge your cardiovascular endurance and coordination. Finish strong and push yourself through each set to reap the maximum benefits of this workout.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10, 10 and 8 reps
2
Push-up3 sets • 10, 10 and 8 reps
3
Sit Squat3 sets • 10, 10 and 8 reps
4
High Knee Skips1 set • 01:50.
Day 21
Get ready to boost your overall body strength and endurance with this challenging workout routine. The workout includes a combination of sit-ups, push-ups, sit squats, and high knee skips to target your core, upper body, and lower body. To start off, the 3/4 sit-ups will engage your core muscles, helping to build stability and strengthen the abdominal muscles. Following that, the push-ups will work your chest, shoulders, and triceps, promoting upper body strength and stability.
Moving on, the sit squats will help to target your lower body, particularly the quadriceps, hamstrings, and glutes, promoting better lower body strength and stability. Lastly, the high knee skips will add a cardiovascular element to the workout, helping to improve endurance and also work the lower body muscles. To make the most out of this workout, ensure proper form and posture for each exercise, and maintain a steady pace to challenge your muscles effectively. Remember to focus on breathing throughout the workout and stay hydrated for optimal performance. With consistent training, this workout will help you build strength, improve endurance, and enhance overall fitness levels.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10, 10 and 9 reps
2
Push-up3 sets • 10, 10 and 9 reps
3
Sit Squat3 sets • 10, 10 and 9 reps
4
High Knee Skips1 set • 01:55.
Day 22
This workout is designed to target multiple muscle groups and improve overall strength and endurance. The first superset consists of 3/4 sit-ups and push-ups, focusing on the core and upper body. The 3/4 sit-ups engage the abdominal muscles while the push-ups work the chest, shoulders, and triceps. Perform 3 sets of 10 reps for each exercise in this superset, ensuring proper form and controlled movements. Moving on to the second superset, sit squats and high knee skips provide a full-body workout. The sit squats target the lower body, including the quadriceps, hamstrings, and glutes, while the high knee skips elevate the heart rate, improving cardiovascular fitness and lower body strength. Complete 3 sets of 10 reps for sit squats, followed by a 2-minute session of high knee skips for an effective and challenging workout. This routine is perfect for individuals looking to enhance their overall fitness levels and achieve a full-body workout in just a few sets.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 10 reps
2
Push-up3 sets • 10 reps
3
Sit Squat3 sets • 10 reps
4
High Knee Skips1 set • 02:00.
Day 23
This workout routine is designed to challenge and strengthen your entire body. It begins with a set of 3/4 sit-ups, helping to engage and strengthen your core muscles. The next exercise is push-ups - a classic move that targets the chest, arms, and core. Following that, sit squats are included to target the lower body, helping to build strength in the legs and glutes. Finally, the high knee skips provide an excellent cardio burst to round out the workout.
To optimize your performance during this workout, it’s essential to focus on proper form for each exercise. For the 3/4 sit-up, concentrate on engaging your core and avoiding any jerky movements. With push-ups, maintain a straight line from head to heels and focus on controlled, steady movements. During sit squats, ensure that your knees do not extend past your toes and keep your weight in your heels. When performing high knee skips, aim to drive your knees upward while maintaining a brisk pace.
To enhance the effectiveness of this routine, consider maintaining an appropriate diet and getting sufficient rest. Ensuring your body is properly fueled with a balance of nutrients and allowing for recovery time will support your progress and overall well-being.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 11, 10 and 10 reps
2
Push-up3 sets • 11, 10 and 10 reps
3
Sit Squat3 sets • 11, 10 and 10 reps
4
High Knee Skips1 set • 02:05.
Day 24
This full-body workout is designed to improve strength and endurance. The first superset includes 3/4 sit-ups and push-ups. The 3/4 sit-up is an effective core exercise that targets the abdominal muscles. Focus on engaging your core and using controlled movements to avoid straining the neck. Pair this with push-ups, which engage the chest, shoulders, and triceps while also working the core. Keep your body in a straight line and maintain control throughout the movement.
The second superset includes sit squats and high knee skips. Sit squats are great for targeting the quadriceps, hamstrings, and glutes. Focus on proper squat form by keeping your knees in line with your toes and your back straight. Perform these alongside high knee skips, a dynamic exercise that elevates the heart rate while also engaging the lower body. Focus on driving your knees up towards your chest while maintaining an upright posture. Finish off with high knee skips to get your heart pumping and work on your coordination and agility. This workout targets multiple muscle groups and provides a comprehensive full-body challenge.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 11, 11 and 10 reps
2
Push-up3 sets • 11, 11 and 10 reps
3
Sit Squat3 sets • 11, 11 and 10 reps
4
High Knee Skips1 set • 02:10.
Day 25
This full-body workout is designed to tone and strengthen your muscles while also improving your cardiovascular endurance. Start with 3 sets of 11 reps of sit-ups to target your core muscles, followed by 3 sets of 11 reps of push-ups to work your chest, shoulders, and triceps. Then, move on to 3 sets of 11 reps of sit squats to target your lower body while also engaging your core for stability. Finish off the workout with high knee skips for 2 minutes and 15 seconds to get your heart rate up and enhance your agility and coordination.
With this comprehensive workout, you'll be able to challenge your entire body and achieve a well-rounded level of fitness. By incorporating these exercises into your routine, you can build strength, improve muscle tone, and enhance your overall physical performance. These exercises also provide a great way to boost your metabolism and promote fat loss, making them perfect for those looking to achieve a lean and toned physique.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 11 reps
2
Push-up3 sets • 11 reps
3
Sit Squat3 sets • 11 reps
4
High Knee Skips1 set • 02:15.
Day 26
This workout is designed to target multiple muscle groups and improve overall strength and endurance. It consists of a series of exercises that will challenge your core, upper body, and lower body. The 3/4 sit-up is a great abdominal exercise that not only targets your abs but also engages your hip flexors and lower back muscles. It helps in building core strength and stability. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core. It helps in building upper body strength and stability. The sit squat is a compound exercise that works the quadriceps, hamstrings, glutes, and calves. It allows for functional movement patterns and helps in developing lower body strength and endurance. Finally, the high knee skips are a dynamic cardio exercise that elevates the heart rate, improves coordination, and strengthens the lower body. This workout is a great way to challenge yourself and make progress in your fitness journey.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 12, 11 and 11 reps
2
Push-up3 sets • 12, 11 and 11 reps
3
Sit Squat3 sets • 12, 11 and 11 reps
4
High Knee Skips1 set • 02:20.
Day 27
This workout is designed to target multiple muscle groups and provide a full-body challenge. Starting with 3/4 sit-ups, engage your core as you perform 12, 12, and 11 reps in each set. The push-ups that follow will work your chest, shoulders, and triceps, also with 12, 12, and 11 reps per set. Moving on to sit squats, you will engage your quads, hamstrings, and glutes with the same rep scheme. Finally, the high knee skips will elevate your heart rate and provide a burst of cardiovascular exercise, aiming for a duration of 2 minutes and 25 seconds.
To maximize the effectiveness of this workout, focus on maintaining proper form throughout each exercise. For 3/4 sit-ups, keep your core engaged and avoid pulling on your neck. When performing push-ups, maintain a straight line from your head to your heels, and for sit squats, ensure that your knees stay in line with your toes as you lower into the squat position. During high knee skips, keep your core tight and strive for an energetic, rhythmic movement.
Remember to listen to your body and adjust the number of reps or exercise duration as needed. It's essential to stay hydrated and fuel your body with a balanced diet to support your energy levels and muscle recovery. Make sure to consult with a fitness professional before starting any new workout routine, especially if you have any existing health concerns or injuries.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 12, 12 and 11 reps
2
Push-up3 sets • 12, 12 and 11 reps
3
Sit Squat3 sets • 12, 12 and 11 reps
4
High Knee Skips1 set • 02:25.
Day 28
Get ready to engage your entire body with this intense workout! Start off with 3 sets of 12 reps of 3/4 sit-ups to target your core muscles and build abdominal strength. Then, move on to 3 sets of 12 reps of push-ups to work your chest, shoulders, and triceps, as well as engage your core for stability. Next, incorporate 3 sets of 12 reps of sit squats to challenge your lower body and improve leg strength. Finish off your workout with high knee skips for 2.5 minutes to boost your cardiovascular endurance and agility. This workout is designed to provide a comprehensive and efficient way to improve your overall fitness level, so make sure to focus on maintaining proper form and breathing throughout each exercise. Remember to warm up properly before starting the workout and to cool down and stretch afterwards to aid in muscle recovery and flexibility development.
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Exercise / Sets
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1
3/4 Sit-up3 sets • 12 reps
2
Push-up3 sets • 12 reps
3
Sit Squat3 sets • 12 reps
4
High Knee Skips1 set • 02:30.
Day 29
This full-body workout is designed to improve strength, endurance, and overall fitness. The workout begins with 3 sets of 13, 12, and 12 reps of 3/4 sit-ups, targeting the core muscles for stability and strength. Moving on to the upper body, 3 sets of 13, 12, and 12 reps of push-ups are included to work the chest, shoulders, and triceps, promoting upper body strength and stability.
Next, the workout incorporates 3 sets of 13, 12, and 12 reps of sit squats, an effective compound exercise for the lower body, targeting the quads, glutes, and hamstrings while also engaging the core for stability. Additionally, high knee skips are included to challenge cardiovascular fitness and leg strength. 1 set of high knee skips for 2 minutes 35 seconds provides a high-intensity burst to elevate the heart rate and improve agility and lower body power.
The workout is structured to provide a comprehensive full-body challenge, targeting different muscle groups for balanced strength and stamina. It's important to maintain proper form throughout, ensuring each exercise's effectiveness and reducing the risk of injury. Additionally, be sure to stay hydrated, and refuel with a balanced meal containing lean protein and complex carbohydrates within an hour of completing the workout to support muscle recovery and growth.
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Exercise / Sets
Image
1
3/4 Sit-up3 sets • 13, 12 and 12 reps
2
Push-up3 sets • 13, 12 and 12 reps
3
Sit Squat3 sets • 13, 12 and 12 reps
4
High Knee Skips1 set • 02:35.
Day 30
This full-body workout is designed to help you build strength, endurance, and overall fitness. The session begins with 3 sets of 15 reps of 3/4 sit-ups, which target the core muscles and help improve abdominal strength. Following this, 3 sets of 15 reps of push-ups are performed to work the chest, shoulders, and triceps. Next, the sit squat exercise is completed for 3 sets of 15 reps, engaging the leg muscles and promoting lower body strength. To finish off the session, high knee skips are performed for 3 minutes, enhancing cardiovascular endurance and agility.
To maximize the benefits of this workout, focus on maintaining proper form throughout each exercise. Engage your core during sit-ups, and ensure your body forms a straight line during push-ups. When performing sit squats, focus on keeping the knees behind the toes and maintaining a straight back. During high knee skips, aim for dynamic movements and lift your knees as high as possible with each skip. Remember to warm up before starting the workout and cool down afterward to prevent injury and promote muscle recovery. Stay hydrated and fuel your body with a balanced meal that includes lean protein, healthy fats, and complex carbs to support your fitness goals.
