The 30 Day Full Body Challenge is designed for intermediate fitness levels. This comprehensive program targets the entire body and includes exercises such as sit-ups, high knee skips, push-ups, and sit squats. By incorporating these moves into your routine for 30 days, you can expect to enhance your strength, endurance, and overall fitness. The challenge will push you to your limits and help you achieve your fitness goals, all from the comfort of your home.
This workout routine is a great way to target different muscle groups and improve overall strength and cardiovascular endurance. It starts with 3/4 sit-ups to engage the core muscles, followed by push-ups for upper body strength. The sit squats target the lower body, including quadriceps, hamstrings, and glutes, while also engaging the core for stability. The high knee skips offer an excellent cardiovascular challenge, elevating the heart rate and activating the lower body muscles. These exercises are designed to be performed in a sequence, offering a full-body workout in a short amount of time.
To maximize the benefits of this workout, focus on maintaining proper form for each exercise. Keep the core engaged during the 3/4 sit-ups, and ensure proper alignment of the body during push-ups. When performing sit squats, emphasize proper squatting technique with the knees tracking over the toes and the chest lifted. With high knee skips, aim for quick and consistent movement to elevate the heart rate. Remember to warm up before starting the routine, and cool down and stretch afterwards to prevent muscle soreness and enhance flexibility.
#
Exercise / Sets
Image
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 • :30.
Day 2
Get ready to enhance your core strength and endurance with this full-body workout. The routine begins with 3/4 sit-ups, which target your abs while also engaging the hip flexors and lower back. This exercise helps to improve overall core stability and can contribute to better posture. Following this, the push-up exercise not only works the chest, shoulders, and triceps but also engages the core muscles for stability and balance. Moving on to the sit squat, this compound movement targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and even the core. It’s a great way to build lower body strength and overall stability. Finally, the high knee skips elevate your heart rate and provide a boost of cardio. This dynamic movement helps to enhance lower body power and agility while also engaging the core for stability. Try to maintain a brisk pace for the entire duration to maximize the cardiovascular benefits. Make sure to perform each exercise with proper form and control for optimal results.
#
Exercise / Sets
Image
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 • :35.
Day 3
This full-body workout is designed to challenge and strengthen multiple muscle groups. The 3/4 sit-up targets the abdominal muscles while incorporating the upper body for stability. During the push-up, focus on maintaining a straight line from head to heels, engaging the chest, shoulders, and triceps. Sit squats engage both the lower body and core, promoting functional strength. Finally, high knee skips provide a burst of cardio, enhancing agility and coordination. Perform each exercise with proper form and control to maximize the benefits. Remember to listen to your body and adjust the intensity as needed. A balanced approach to fitness also includes proper nutrition and adequate rest for recovery. Consistency, patience, and dedication will lead to progress and achievement of your fitness goals.
#
Exercise / Sets
Image
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 • :40.
Day 4
Get ready for a challenging total body workout that will leave you feeling strong and energized. This workout consists of four exercises designed to target different muscle groups and boost your overall fitness level.
We start with 3/4 sit-ups, which are excellent for developing core strength and stability. Push-ups are next, working your chest, shoulders, and triceps while also engaging your core for stability. Sit squats are a fantastic compound exercise, targeting multiple muscle groups including your quads, hamstrings, and glutes. Finally, high knee skips get your heart pumping and add a dynamic cardio element to the workout.
To maximize your results, aim for proper form and full range of motion throughout each exercise. Remember to engage your core, keep a steady breathing pattern, and push yourself to complete all the reps and duration for each exercise. With dedication and consistency, you'll see your strength and endurance levels improve over time.
#
Exercise / Sets
Image
1
3/4 Sit-up1 set • 16 reps
2
Push-up1 set • 16 reps
3
Sit Squat1 set • 16 reps
4
High Knee Skips1 set • :45.
Day 5
This workout is designed to provide a full-body challenge in a short amount of time. It starts with 3/4 sit-ups, targeting your core muscles and hip flexors. Followed with push-ups to engage your chest, shoulders, and triceps. Then, sit squats follow to work your lower body, including your thighs, glutes, and calves. The workout finishes with high knee skips, a dynamic cardio exercise that elevates your heart rate and engages the lower body. For best results, perform each exercise with proper form, and focus on controlled movements and breathing. Remember to warm up before starting and stretch after completing the workout to prevent injury and aid in recovery.
#
Exercise / Sets
Image
1
3/4 Sit-up1 set • 18 reps
2
Push-up1 set • 18 reps
3
Sit Squat1 set • 18 reps
4
High Knee Skips1 set • :50.
Day 6
This workout provides a quick yet effective way to target different muscle groups and get your heart pumping. The 3/4 sit-up is a great core exercise that engages your abdominal muscles, while push-ups work your chest, shoulders, and triceps. Sit squats effectively target your lower body, including your glutes, quadriceps, and hamstrings, helping to build strength and endurance. Lastly, the high knee skips are a high-intensity cardiovascular exercise that also engage your lower body muscles, providing a full-body workout. To take it to the next level, consider adding resistance or increasing the intensity by performing the exercises at a faster pace. Remember to maintain proper form, breathe consistently, and stay hydrated throughout the workout. With dedication and consistency, this routine can help you achieve your fitness goals and improve your overall health.
#
Exercise / Sets
Image
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 • :55.
Day 7
This workout routine is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up is an excellent exercise for targeting your core muscles, especially the rectus abdominis. It also engages the hip flexors and helps improve core stability. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core for stability. It is an effective compound exercise for building upper body strength. The sit squat is a dynamic lower body exercise that engages the quadriceps, hamstrings, glutes, and calf muscles. It helps improve lower body strength and overall stability. Finally, high knee skips are a great way to elevate your heart rate and work on your cardiovascular endurance. This exercise also helps in enhancing coordination and lower body explosive power. With 2 sets of 11 reps for the sit-up, push-up, and sit squat, and 1 set of 1 minute for high knee skips, this workout routine provides a well-rounded training session to help you progress towards your fitness goals.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 11 reps
2
Push-up2 sets • 11 reps
3
Sit Squat2 sets • 11 reps
4
High Knee Skips1 set • 01:00.
Day 8
This workout is designed to target multiple muscle groups and improve overall body strength and endurance. It consists of four exercises that will challenge your core, upper body, lower body, and cardiovascular system. The 3/4 sit-up is an excellent exercise for building core strength and stability. Performing 12 reps in two sets will help you develop a strong and defined midsection. Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. They also engage the core, making them an effective full-body workout. Sit squats are great for building lower body strength and toning the legs and glutes. Executing 12 reps in two sets will help you develop powerful lower body muscles. Finally, high knee skips are fantastic for boosting cardiovascular endurance and coordination. Doing a set for 1 minute and 5 seconds will elevate your heart rate and challenge your lower body muscles. Incorporating these exercises into your fitness routine will help you achieve a well-rounded level of fitness and improve your overall health.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 12 reps
2
Push-up2 sets • 12 reps
3
Sit Squat2 sets • 12 reps
4
High Knee Skips1 set • 01:05.
Day 9
This workout is designed to challenge and improve your strength, endurance, and overall fitness. It starts with 3/4 sit-ups, targeting your core muscles to develop a strong and stable midsection. The following exercise, push-ups, work your chest, shoulders, and triceps, promoting upper body strength. Moving on to sit squats, you engage your quadriceps, hamstrings, and glutes, aiding in developing lower body strength and stability. Finally, the high knee skips are a cardiovascular exercise, improving your heart rate and overall endurance.
To optimize the benefits of this workout, perform the exercises with proper form and control your breathing throughout. Engage your core during each exercise to maintain stability and prevent injury. Remember to warm up before starting the routine and cool down after completing it. With consistency and dedication to this workout, you'll notice improvements in your strength, endurance, and overall fitness level.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 13 reps
2
Push-up2 sets • 13 reps
3
Sit Squat2 sets • 13 reps
4
High Knee Skips1 set • 01:10.
Day 10
Get ready to enhance your overall fitness with this comprehensive workout routine. The workout kicks off with 2 sets of 14 reps each of 3/4 sit-ups, engaging your core muscles and helping to build a strong, stable midsection. Following this, you'll transition into 2 sets of 14 reps of push-ups, targeting your chest, shoulders, and triceps, then into 2 sets of 14 reps of sit squats, providing an effective lower body workout. These three exercises are paired into supersets, maximizing your time and effectiveness. to conclude the session, a set of high knee skips for 1 minute and 15 seconds will elevate your heart rate, improve your coordination, and increase lower body strength and power. This dynamic workout is designed to push your limits and promote overall strength, endurance, and agility.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 14 reps
2
Push-up2 sets • 14 reps
3
Sit Squat2 sets • 14 reps
4
High Knee Skips1 set • 01:15.
Day 11
This full body workout is designed to build strength and endurance in a time-efficient manner. The 3/4 sit-up engages the core muscles, helping to improve abdominal strength and stability. Following this, the push-up targets the chest, shoulders, and triceps, promoting upper body strength. The sit squat is a compound exercise, targeting multiple muscle groups including the quads, hamstrings, and glutes, to improve lower body strength. Finally, the high knee skips elevate the heart rate and provide a cardiovascular challenge while also targeting the leg muscles. For optimal results, focus on maintaining proper form for each exercise and aim to complete each set with controlled movements. Incorporating this routine into your fitness regimen can lead to improved overall strength and endurance.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 15 reps
2
Push-up2 sets • 15 reps
3
Sit Squat2 sets • 15 reps
4
High Knee Skips1 set • 01:20.
Day 12
Get ready to push your limits and enhance your strength and endurance with this power-packed workout. The session kicks off with 3/4 sit-ups, targeting your core and helping to build a strong and stable midsection. Follow it up with push-ups to engage your chest, shoulders, and triceps, and strengthen your upper body. Next, challenge your lower body with sit squats, a great exercise for building leg and glute strength. The workout concludes with high knee skips, a dynamic and effective cardio exercise that will get your heart pumping and boost your overall athleticism. With the right form and dedication, this workout will help you on your path to a fitter, stronger you.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 16 reps
2
Push-up2 sets • 16 reps
3
Sit Squat2 sets • 16 reps
4
High Knee Skips1 set • 01:25.
Day 13
Revamp your fitness routine with this challenging total body workout. Begin with 2 sets of 17 reps of 3/4 sit-ups to strengthen and tone your core muscles, enhancing overall stability. Moving on to 2 sets of 17 reps of push-ups, engage your chest, shoulders, and triceps, improving upper body strength and endurance. Incorporate 2 sets of 17 reps of sit squats to target your quads, hamstrings, and glutes, enhancing lower body strength and power. Finally, wrap up with 1 set of 1 minute and 30 seconds of high knee skips to elevate your heart rate, boost cardiovascular fitness, and improve coordination. This workout offers a dynamic blend of exercises to promote muscle development, endurance, and agility, making it an excellent choice for individuals looking to enhance their overall fitness levels.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 17 reps
2
Push-up2 sets • 17 reps
3
Sit Squat2 sets • 17 reps
4
High Knee Skips1 set • 01:30.
Day 14
This full-body workout is designed to build strength, increase endurance, and improve overall fitness. The workout starts with 3/4 sit-ups, targeting the core muscles, followed by push-ups to engage the upper body and core. Next, sit squats are incorporated to work the lower body while also engaging the core for stability. The workout wraps up with high knee skips, an effective cardio exercise that also engages the lower body.
To get the most out of this workout, focus on maintaining proper form and control throughout each exercise. For the 3/4 sit-up, keep the abdominal muscles engaged and use controlled movements. During push-ups, maintain a straight line from head to heels and engage the core for stability. When performing sit squats, focus on proper squat form by keeping the chest up, knees in line with the toes, and weight in the heels. Finally, give your all with high knee skips to elevate your heart rate and maximize calorie burn.
Incorporating this workout into your fitness routine can help improve overall strength, endurance, and cardiovascular fitness. Remember to warm up before starting the workout and to cool down and stretch afterward to support muscle recovery and flexibility.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 18 reps
2
Push-up2 sets • 18 reps
3
Sit Squat2 sets • 18 reps
4
High Knee Skips1 set • 01:35.
Day 15
This high-intensity workout is designed to help you build strength and endurance. It consists of 3/4 sit-ups, push-ups, sit squats, and high knee skips. Start with 2 sets of 19 reps of 3/4 sit-ups, which will target your abdominal muscles and improve core strength. Follow this with 2 sets of 19 reps of push-ups to work your chest, shoulders, and triceps. Superset the push-ups with 2 sets of 19 reps of sit squats, a great compound exercise that targets multiple muscle groups including the quadriceps, hamstrings, and glutes. Finish off the workout with 1 set of high knee skips for 01:40 to elevate your heart rate and improve lower body coordination and cardiovascular endurance. Remember to maintain proper form and technique throughout each exercise. As always, it's important to consult with a fitness professional before beginning any new workout regimen, especially if you have any existing health concerns.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 19 reps
2
Push-up2 sets • 19 reps
3
Sit Squat2 sets • 19 reps
4
High Knee Skips1 set • 01:40.
Day 16
This workout is designed to provide a full-body challenge, targeting the core, upper body, lower body, and cardiovascular system. The 3/4 sit-up is an effective exercise for building core strength and stability. Focus on engaging the abdominal muscles to lift the shoulders off the ground, while keeping the lower back pressed into the floor.
Push-ups are a classic bodyweight exercise that work the chest, shoulders, triceps, and core. Maintain a straight line from head to heels as you lower and raise your body, keeping the elbows close to the sides of the body.
Sit squats target the legs, glutes, and core. This compound movement helps improve lower body strength and functional movement patterns. Keep the chest up, core engaged, and weight in the heels as you perform the squat.
Finally, high knee skips elevate the heart rate and improve lower body coordination and explosiveness. Drive the knees up towards the chest and pump the arms to maximize the cardiovascular benefits of this exercise. Incorporate this dynamic workout into your routine for an effective way to build strength, endurance, and overall fitness.
#
Exercise / Sets
Image
1
3/4 Sit-up2 sets • 20 reps
2
Push-up2 sets • 20 reps
3
Sit Squat2 sets • 20 reps
4
High Knee Skips1 set • 01:45.
Day 17
This workout routine is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up is an effective exercise for strengthening the core and building abdominal muscle endurance. It also engages the hip flexors and lower back muscles. The push-up is a classic full-body exercise that targets the chest, shoulders, triceps, and core. It is a fundamental movement for building upper body strength. Sit squats effectively work the quadriceps, hamstrings, glutes, and core muscles. This exercise also helps improve lower body mobility and stability.
High knee skips are a dynamic movement that elevates heart rate, improves coordination, and works the lower body muscles, including the calves, hamstrings, and quadriceps. It also helps to improve overall cardiovascular fitness. Be sure to maintain proper form and controlled movements throughout each exercise to maximize the benefits and reduce the risk of injury. Proper diet and adequate rest will complement this workout for optimal results.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 15, 15 and 12 reps
2
Push-up3 sets • 15, 15 and 12 reps
3
Sit Squat3 sets • 15, 15 and 12 reps
4
High Knee Skips1 set • 01:50.
Day 18
This workout is designed to target multiple muscle groups, build strength, and improve endurance. The first superset consists of 3/4 sit-ups and push-ups. For the 3/4 sit-ups, lie on your back with your knees bent and perform a sit-up until your elbows touch your thighs. Follow this with push-ups, ensuring your body forms a straight line from head to heels. The second superset includes sit squats and high knee skips. Sit squats work your lower body and core. Stand with your feet shoulder-width apart and lower yourself into a seated position, then rise back up. High knee skips are a great cardiovascular exercise. Finally, perform high knee skips for 01:55, focusing on driving your knees up as high as possible. Remember to maintain proper form, breathe consistently, and stay hydrated throughout the workout.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 15, 15 and 14 reps
2
Push-up3 sets • 15, 15 and 14 reps
3
Sit Squat3 sets • 15, 15 and 14 reps
4
High Knee Skips1 set • 01:55.
Day 19
This workout routine is designed to target multiple muscle groups for a full-body burn. Beginning with 3/4 sit-ups, this exercise will engage your core muscles, helping to strengthen and tone your abdominal area. Moving on to push-ups, you'll work your chest, shoulders, and triceps while also engaging your core for stability. Next, sit squats will target your quadriceps, hamstrings, and glutes, helping to build lower body strength. Finally, high knee skips will get your heart pumping and work on your cardiovascular endurance. For optimal results, aim to gradually increase the number of reps and sets as you build strength and endurance. Remember to maintain proper form and technique throughout each exercise, and listen to your body to prevent overexertion.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 15, 15 and 16 reps
2
Push-up3 sets • 15, 15 and 16 reps
3
Sit Squat3 sets • 15, 15 and 16 reps
4
High Knee Skips1 set • 02:00.
Day 20
This workout is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up, with 3 sets of 16 reps, works on engaging the core muscles while the push-up, also with 3 sets of 16 reps, targets the chest, shoulders, and triceps. The sit squat, 3 sets of 16 reps, focuses on the lower body, enhancing strength in the glutes, quads, and hamstrings. These exercises are combined with high knee skips, performed for 1 set lasting 2 minutes and 5 seconds, to elevate the heart rate and enhance cardiovascular fitness.
Incorporating these exercises into your fitness routine can lead to improved core strength, upper body muscle tone, lower body power, and overall endurance. It's important to maintain proper form and ensure adequate rest between sets to maximize the benefits from this workout. Additionally, fueling your body with a nutritious diet and staying hydrated will complement the physical efforts, providing the necessary energy and nutrients for muscle recovery and growth. Whether you're a beginner or experienced in fitness, this workout can be tailored to suit your fitness level and serve as an effective addition to your exercise regimen.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 16 reps
2
Push-up3 sets • 16 reps
3
Sit Squat3 sets • 16 reps
4
High Knee Skips1 set • 02:05.
Day 21
This workout routine is designed to provide a full-body workout in minimal time. The 3/4 sit-ups target the abdominal muscles and help to strengthen the core. By performing 17, 17, and 16 reps in 3 sets, you will challenge your abdominal muscles effectively. Push-ups are a great compound exercise that works the chest, arms, and core. By completing 17, 17, and 16 reps in 3 sets, you will improve upper body strength and muscular endurance.
The sit squats are an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes. Performing 17, 17, and 16 reps in 3 sets will help to strengthen and tone the lower body. Finally, high knee skips are a fantastic cardiovascular exercise that also engage the leg muscles. By completing a 2-minute and 10-second set, you will elevate your heart rate and improve lower body power and agility.
This workout is perfect for individuals looking to get a quick and effective full-body workout. Remember to maintain proper form, breathe consistently, and stay hydrated throughout the workout. It's important to listen to your body and modify the exercises as needed to accommodate your fitness level.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 17, 17 and 16 reps
2
Push-up3 sets • 17, 17 and 16 reps
3
Sit Squat3 sets • 17, 17 and 16 reps
4
High Knee Skips1 set • 02:10.
Day 22
This workout routine is designed to target multiple muscle groups and improve overall fitness. Start with 3/4 sit-ups to engage your core muscles and improve abdominal strength. Follow this with push-ups to work on your chest, shoulders, and triceps. Sit squats help tone your lower body, including your quads, hamstrings, and glutes while also engaging your core for stability. Finish with high knee skips to enhance cardiovascular endurance, leg strength, and coordination.
To maximize the benefits of this workout, focus on maintaining proper form and breathing throughout each exercise. Remember to engage your core during sit-ups and sit squats, keep your body in a straight line during push-ups, and maintain a quick pace during high knee skips. It's important to start with a warm-up to prepare your body for the exercises and finish with a cool down to aid in muscle recovery.
As with any workout routine, it's crucial to listen to your body and adjust the intensity based on your fitness level. Ensure adequate hydration and proper nutrition to support your body's recovery and adaptation to the exercise. Consistency with this workout and a balanced diet can lead to improved strength, endurance, and overall physical performance.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 18, 17 and 17 reps
2
Push-up3 sets • 18, 17 and 17 reps
3
Sit Squat3 sets • 18, 17 and 17 reps
4
High Knee Skips1 set • 02:15.
Day 23
Get ready to ignite your strength with this challenging 3-set workout. The first set consists of 3/4 sit-ups, a fantastic exercise for engaging the core and improving abdominal strength. Following this, the push-up set will target the chest, shoulders, and triceps, providing a great upper body workout. The third set brings in sit squats, an excellent compound movement for the lower body. Finally, the high knee skips will elevate your heart rate and improve your cardiovascular endurance. It's an intense full-body burn guaranteed to push your fitness to the next level. Remember to maintain proper form throughout the workout and focus on controlled movements. Rest for around 60 seconds between each set to optimize recovery and ensure maximum effort in each round. Push yourself, but always listen to your body to prevent overexertion and injury. Incorporate this workout into your routine regularly, and you'll soon notice improvements in both strength and endurance.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 18 reps
2
Push-up3 sets • 18 reps
3
Sit Squat3 sets • 18 reps
4
High Knee Skips1 set • 02:20.
Day 24
This workout is designed to challenge your entire body and improve your strength and endurance. Start with 3 sets of 19, 19, and 18 reps of 3/4 sit-ups to target your core muscles and enhance abdominal strength. Follow this with 3 sets of 19, 19, and 18 push-ups to engage your chest, shoulders, and triceps, promoting upper body strength. Next, perform 3 sets of 19, 19, and 18 sit squats to work on your lower body, including your quads, hamstrings, and glutes, for improved leg strength and stability. Finish off the workout with high knee skips for 2 minutes and 25 seconds to elevate your heart rate, enhance coordination, and boost overall cardiovascular fitness.
By incorporating these exercises into your routine, you can benefit from a comprehensive full-body workout that targets major muscle groups and promotes overall physical fitness. Remember to maintain proper form and technique throughout to maximize the effectiveness of each exercise and minimize the risk of injury. As always, listen to your body and adjust the sets and reps according to your fitness level and capabilities, gradually increasing intensity as you progress. Stay hydrated, fuel your body with nutritious foods, and allow for adequate rest to support recovery and achieve optimal results.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 19, 19 and 18 reps
2
Push-up3 sets • 19, 19 and 18 reps
3
Sit Squat3 sets • 19, 19 and 18 reps
4
High Knee Skips1 set • 02:25.
Day 25
This comprehensive full-body workout is designed to challenge your strength, endurance, and overall fitness level. The workout starts with 3/4 sit-ups to engage your core and abdominal muscles. You'll perform 3 sets, with 20, 19, and 19 reps, gradually increasing the intensity. Following that, 3 sets of push-ups will target your chest, shoulders, and triceps, helping to build upper body strength. Sit squats are included to work your lower body, involving your quadriceps, hamstrings, and glutes, and developing lower body endurance. To finish off the session, high knee skips are incorporated to enhance your cardiovascular endurance and coordination. This full-body workout is perfect for individuals looking to improve their overall strength and endurance. Incorporate this routine into your weekly exercises to see significant improvements in your fitness level and overall well-being.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 20, 19 and 19 reps
2
Push-up3 sets • 20, 19 and 19 reps
3
Sit Squat3 sets • 20, 19 and 19 reps
4
High Knee Skips1 set • 02:30.
Day 26
This workout is designed to target multiple muscle groups while also providing a solid cardiovascular challenge. The 3/4 sit-up is a great exercise for strengthening the core and abdominal muscles. When performing the push-up, focus on maintaining a straight line from head to heels to fully engage the chest, shoulders, and triceps. Sit squats are a fantastic lower body exercise that also engage the core and help improve balance and stability. Finally, the high knee skips are a dynamic, high-intensity cardio move that elevates the heart rate and promotes agility. As with any workout, it's important to maintain proper form and breathing throughout each exercise. Remember to stay hydrated and refuel with a balanced meal that includes protein and carbohydrates to support muscle recovery and growth. Consistency is key, so aim to incorporate this workout into your routine at least 3-4 times per week to see progress and improvements in both strength and endurance.
#
Exercise / Sets
Image
1
3/4 Sit-up3 sets • 20 reps
2
Push-up3 sets • 20 reps
3
Sit Squat3 sets • 20 reps
4
High Knee Skips1 set • 02:35.
Day 27
This intense workout is designed to target multiple muscle groups, boost endurance, and build overall strength. The workout starts with 3/4 sit-ups, targeting the core muscles, with 4 sets of 20, 20, 11, and 11 reps to push your limits and build a strong core. Following this, the workout includes push-ups, an excellent compound exercise that engages multiple muscle groups including the chest, shoulders, and triceps. The 4 sets of 20, 20, 11, and 11 reps challenge your upper body strength and endurance. Moving on, sit squats are incorporated into the routine to work on lower body strength and stability, with 4 sets of 20, 20, 11, and 11 reps to effectively strengthen the quadriceps, hamstrings, and glutes. The workout ends with high knee skips to elevate the heart rate and enhance coordination and agility. This set of exercises ensures a full-body workout, targeting key muscle groups and improving overall fitness levels, making it a great choice for those looking to build strength and endurance.
#
Exercise / Sets
Image
1
3/4 Sit-up4 sets • 20, 20, 11 and 11 reps
2
Push-up4 sets • 20, 20, 11 and 11 reps
3
Sit Squat4 sets • 20, 20, 11 and 11 reps
4
High Knee Skips1 set • 02:40.
Day 28
This full-body workout is designed to target multiple muscle groups and enhance your overall strength and endurance. The first superset includes 3/4 sit-ups and push-ups, aimed at engaging your core and upper body. Performing 4 sets of 20, 20, 12, and 12 reps will challenge your muscles and increase their endurance. The second superset consists of sit squats and high knee skips. Sit squats target your lower body, while the high knee skips elevate your heart rate and improve cardiovascular health. Incorporating 4 sets of 20, 20, 12, and 12 reps in each exercise will push your limits and boost your stamina. Concluding with high knee skips for 2 minutes and 45 seconds will elevate your heart rate and conclude the workout on an intense note, enhancing your overall performance and fitness levels.
#
Exercise / Sets
Image
1
3/4 Sit-up4 sets • 20, 20, 12 and 12 reps
2
Push-up4 sets • 20, 20, 12 and 12 reps
3
Sit Squat4 sets • 20, 20, 12 and 12 reps
4
High Knee Skips1 set • 02:45.
Day 29
Are you ready for a challenging workout that targets multiple muscle groups? This routine is designed to push your limits and help you build strength and endurance. The first superset consists of 3/4 sit-ups and push-ups. Perform 4 sets of 20, 20, 13, and 13 reps, alternating between the two exercises. This will engage your core, upper body, and push your stamina. The second superset includes sit squats and high knee skips. Again, complete 4 sets of 20, 20, 13, and 13 reps of each exercise. Sit squats work your lower body, while high knee skips elevate your heart rate and improve agility. Finish strong with high knee skips for 2 minutes and 50 seconds to get your heart pumping and maximize your calorie burn. Make sure to maintain proper form and take short rest periods between sets to optimize the benefits of this workout.
#
Exercise / Sets
Image
1
3/4 Sit-up4 sets • 20, 20, 13 and 13 reps
2
Push-up4 sets • 20, 20, 13 and 13 reps
3
Sit Squat4 sets • 20, 20, 13 and 13 reps
4
High Knee Skips1 set • 02:50.
Day 30
This workout is designed to target multiple muscle groups and improve overall strength and endurance. The 3/4 sit-up is an effective exercise for strengthening the abdominal muscles while also engaging the hip flexors. By performing 4 sets of 20, 20, 14, and 14 reps, you'll be able to challenge your core and build endurance over time. The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps. By completing 4 sets of 20, 20, 14, and 14 reps, you'll not only build upper body strength but also improve your core stability.
The sit squat is a compound exercise that targets the quadriceps, hamstrings, and glutes. It's an effective lower body exercise that also engages the core for stability. By performing 4 sets of 20, 20, 14, and 14 reps, you'll be able to strengthen your lower body and improve overall lower body endurance. The high knee skips are a great way to elevate your heart rate and work on lower body power and coordination. By completing 1 set of 3 minutes, you'll challenge your cardiovascular system and lower body muscles.
Remember to maintain proper form and technique throughout each exercise, and if you're new to these movements, start with lighter reps and gradually increase the intensity. It's important to stay hydrated and fuel your body with a balanced diet to support your workouts. Always listen to your body and modify the workout as needed to suit your fitness level.
