30 Day Full Body Challenge (Advanced)

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The 30 Day Full Body Challenge is an advanced level workout plan designed to target every muscle group. With a combination of sit-ups, high knee skips, push-ups, and sit squats, this dynamic routine will boost strength, endurance, and agility. Stay dedicated and push your limits for 30 days to see significant improvements in your overall fitness. This intensive home workout plan is the key to achieving total body fitness and transforming your physique.

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  • Day 1

    This workout routine is designed to improve your overall strength and endurance. The first superset involves 3/4 sit-ups and push-ups to target your core, chest, and arms. For the sit-ups, start by lying on your back with your knees bent and feet flat on the floor. Engage your core as you sit up, aiming to touch your elbows to your knees. Follow this with push-ups, maintaining a straight line from your head to your heels as you lower and raise your body using your arms. The second superset includes sit squats and high knee skips, focusing on lower body strength and cardiovascular endurance. Sit squats are performed by lowering into a squat position and then standing up explosively, while high knee skips involve running in place, driving your knees upward in a skip motion to elevate your heart rate. Remember to maintain proper form throughout each exercise, and take short breaks between sets to optimize your performance. By regularly incorporating this workout into your routine, you can expect to see improvements in your overall fitness level.

    #Exercise / Sets
    13/4 Sit-up2 sets • 10 reps
    3/4 Sit-up
    2Push-up2 sets • 10 reps
    Push-up
    3Sit Squat2 sets • 10 reps
    Sit Squat
    4High Knee Skips1 set • 01:00.
    High Knee Skips
  • Day 2

    Get ready to transform your body with this powerful workout regimen! The 3/4 sit-up is an excellent exercise to engage your core muscles and strengthen your abdominal area. Follow it up with push-ups to target your chest, shoulders, and triceps. The sit squat will work your lower body, including your quadriceps, hamstrings, and glutes, helping to develop strength and stability. Finish off with high knee skips to elevate your heart rate and enhance your cardiovascular endurance. This full-body workout is perfect for individuals who want to improve their overall fitness level and boost their energy. Perform each exercise with proper form and focus on controlling your movements to maximize the benefits. With dedication and consistency, you'll see incredible results from this dynamic workout routine!

    #Exercise / Sets
    13/4 Sit-up2 sets • 15 reps
    3/4 Sit-up
    2Push-up2 sets • 15 reps
    Push-up
    3Sit Squat2 sets • 15 reps
    Sit Squat
    4High Knee Skips1 set • 01:15.
    High Knee Skips
  • Day 3

    This workout is designed to provide a full-body challenge and help you build strength and endurance. It starts with 2 sets of 3/4 sit-ups, targeting your abdominal muscles and enhancing core strength. Next, 2 sets of push-ups work on your chest, shoulders, and triceps, helping you develop upper body strength and stability. Moving on to sit squats, 2 sets aid in building lower body strength and improving overall mobility. Finally, high knee skips are included for cardiovascular endurance, leg strength, and coordination. As a personal trainer, I recommend focusing on proper form and breathing techniques for each exercise. Ensure a brief rest period between sets and stay hydrated throughout the workout. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any health concerns or medical conditions.

    #Exercise / Sets
    13/4 Sit-up2 sets • 20 reps
    3/4 Sit-up
    2Push-up2 sets • 20 reps
    Push-up
    3Sit Squat2 sets • 20 reps
    Sit Squat
    4High Knee Skips1 set • 01:30.
    High Knee Skips
See the full workout in the Fitwill app.
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