Fitness Guide

31 Day Workout Challenge

Day 1

5 Jumping Jacks

5 Jump Squats

5 Seconds Jumping Rope

Day 2

5 Jump Lunges

5 Burpees

5 Seconds High Knees

Day 3

10 Jumping Jacks

10 Jump Squats

10 Seconds Jumping Rope

Day 4

10 Jump Lunges

10 Burpees

10 Seconds High Knees

Day 5

15 Jumping Jacks

15 Jump Squats

15 Seconds Jumping Rope

Day 6

15 Jump Lunges

15 Burpees

15 Seconds High Knees

Day 7

20 Jumping Jacks

20 Jump Squats

20 Seconds Jumping Rope

Day 8

20 Jump Lunges

20 Burpees

20 Seconds High Knees

Day 9

25 Jumping Jacks

25 Jump Squats

25 Seconds Jumping Rope

Day 10

25 Jump Lunges

25 Burpees

25 Seconds High Knees

Day 11

30 Jumping Jacks

30 Jump Squats

30 Seconds Jumping Rope

Day 12

30 Jump Lunges

30 Burpees

30 Seconds High Knees

Day 13

35 Jumping Jacks

35 Jump Squats

35 Seconds Jumping Rope

Day 14

35 Jump Lunges

35 Burpees

35 Seconds High Knees

Day 15

40 Jumping Jacks

40 Jump Squats

40 Seconds Jumping Rope

Day 16

40 Jump Lunges

40 Burpees

40 Seconds High Knees

Day 17

45 Jumping Jacks

45 Jump Squats

45 Seconds Jumping Rope

Day 18

45 Jump Lunges

45 Burpees

45 Seconds High Knees

Day 19

50 Jumping Jacks

50 Jump Squats

50 Seconds Jumping Rope

Day 20

50 Jump Lunges

50 Burpees

50 Seconds High Knees

Day 21

55 Jumping Jacks

55 Jump Squats

55 Seconds Jumping Rope

Day 22

55 Jump Lunges

55 Burpees

55 Seconds High Knees

Day 23

60 Jumping Jacks

60 Jump Squats

60 Seconds Jumping Rope

Day 24

60 Jump Lunges

60 Burpees

60 Seconds High Knees

Day 25

65 Jumping Jacks

65 Jump Squats

65 Seconds Jumping Rope

Day 26

65 Jump Lunges

65 Burpees

65 Seconds High Knees

Day 27

70 Jumping Jacks

70 Jump Squats

70 Seconds Jumping Rope

Day 28

70 Jump Lunges

70 Burpees

70 Seconds High Knees

Day 29

75 Jumping Jacks

75 Jump Squats

75 Seconds Jumping Rope

Day 30

75 Jump Lunges

75 Burpees

75 Seconds High Knees

Day 31

80 Jumping Jacks

80 Jump Squats

80 Seconds Jumping Rope

Instructions

Jump Lunges:

  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot .
  • Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
  • Repeat, switching legs again. That’s 1 rep

Jumping Jacks: 

  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

Burpees:

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.

High Knees:

  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions
  • Jump Squats: 
    • Squat down until your knees are bent about 90 degrees.
    • Immediately swing your arms overhead and jump upward as high as you can.
    • As you land, gently bend your knees and sink back down into the squat position.
    • Source www.diaryofafitmommy.com

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