21 Days! 12 Minutes a Day! One Fit Body!

Being fit is very important to your overall health. Regular exercise can help maintain the perfect shape of your body. Suitable exercises are essential to achieve the best results.

To this end, today, in this article you will be presented an incredible challenge that does not require going to the gym. You can do this at home! This challenge can help transform your body. Make this challenge for 21 days, and get the desired body!

is very important to give your best. At first, maybe it will be difficult for you. If so, you can pause of 5 seconds and then continue doing the exercises until you are done.

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10

Facing the floor, put in a position of pushups, with your toes and hands on the floor. Place your hands under the shoulders. Make sure your back and neck are in perfect alignment. Soften elbows, engage the abdominal muscles and push your hips in order to keep your back straight and core tight.

Modification:

You can also do this exercise on your knees. Keep your back straight and neck, and be sure to keep your abs tight.

11

start in a standing position with feet shoulder-width apart, and jump up. Lower your body into a squat with hands on the floor. Jump feet behind you from this position and in a position table or plate. You must then jump back to the squatting position, and from that point must return to the starting position and jump. Repeat this exercise continuously and do as many repetitions as you can in the given time.

Modification:

You can avoid jumping. Instead of jumping the feet back, you can step back into a pushup position with one foot at a time, and walk back into the squat position.

12

Facing the floor, put in a position of pushups, with your toes and hands on the floor. The arms and hands should be aligned under shoulders. Be sure to keep your back straight and neck, bring the right knee to the right while lowering your body down to an iron elbow. While pushing upward leg back to the starting position. Perform a repeat on the other side. Do not forget to keep your busy ABS

Modification:

This exercise can also be performed on the knees. Keep your back straight and neck, and also make sure to keep your abs tight.

13

To perform this exercise, you can use a wall, or you can do with an imaginary wall. In both cases, your quads burn feel. Lean your back against a solid wall, and get your body into a squat position. You must get your quads at an angle of 90 degrees to the ground. To maintain a balance, you can keep your arms out in front of you. Put your weight on your heels and keep your abs tight. To be sure that the weight is on your heels, try to see if you can move your toes.

Modification:

do the same as described above, but do the squat some depth-you will be able to go deeper into the squat as you become stronger.

14

Facing the floor, put in a position of pushups, with your toes and hands on the floor. The arms and hands should be aligned under shoulders. Place your arms are close to your body so that the focus can be on the triceps. Lower the body down to an iron, but make sure your back and neck are straight. Push back and keep your abs engaged!

Modification:

This exercise can also be performed on the knees. Keep your abs tight and your back straight and neck.

15

Facing the floor, put in a position of pushups, with your toes and hands on the floor. The arms and hands should be aligned under shoulders. Place your feet together. Jump feet out in the starting position, keeping your back straight and neck. Just jump back into the starting position with feet together, and perform continuous repetitions. Make sure your body is perfectly aligned and tight ABS

Modification:

Instead of jumping, you can do this exercise by walking with one foot at a time back and forth. Keep your back straight and neck and her tight abs.

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The Three Weeks challenge

Week 1:

perform these exercises for 7 days, every day. You need to do each exercise for 45 seconds and then pause for 15 seconds. When you finish the game, pause for 45 seconds and then repeat the 2 time series. If you feel that you are able to do more, you can repeat 3 or 4 times.

  • Plank
  • Burpee
  • Spiderman Lagartijas
  • wall are
  • triceps Lagartijas

Week 2:

perform these exercises for 7 days, every day. You need to do each exercise for 1 minute and then pause for 20 seconds. When you finish the game, pause for 1 minute and then repeat the series 3 times. If you feel that you are able to do more, you can repeat 4 or 5 times.

  • Burpee
  • Spiderman Lagartijas
  • wall are

Week 3:

perform these exercises for 7 days, every day. You need to do each exercise for 70 seconds and then pause for 15 seconds. When you finish the game, pause for 40 seconds and then repeat the 2 time series. If you feel that you are able to do more, you can repeat 3 or 4 times.

  • Burpee
  • Star Jumps Plank
  • wall are
  • triceps Lagartijas

In order to obtain the best results, it is very important to maintain proper form. At first, it may be difficult, but do not give up! We recommend that you perform these exercises in the morning, so you will have enough time for other things in your schedule time. Just keep a positive, strong attitude, and do the best! You have no excuse not to try this challenge, as it requires a computer and a special place!

See also This exercise is more efficient than the 1000 Abs: spend 60 seconds a day doing this exercise and in just one month Your abdomen will become Villa

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Source: www.davidwolfe.com

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