Beginner’s Guide to a 31 Day Challenge

By
Torii C
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In this 31 day challenge, you start off with 10 repetitions of each squat, lunge, and push-up and each day add another into the mix. As these are some of the most basic body-weight moves, they are a great way to begin your fitness journey, but it is important to do them with proper form.

Using the wall to learn to squat is a great way. Remember to keep your knees in line with your toes and not to touch the wall!

Lunging can be harmful to your knees if you let your knee fall over your ankle. This video should help you see the right (and wrong) way to do it:

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LUNGES | My clients favourite exercise (NOT 🙈). Lunges primarily target the quadriceps, but involve secondary muscles like the glutes, hamstrings and calves. They will also help you build core strength as you use it a lot for balance. Lunges are important for toning the lower body, and you are likely to build up a sweat doing them burning lots of calories. 🙌 The common mistakes I see with lunges are: 1️⃣ People not taking a big enough step and therefore pronating (knee is going beyond the toe line). 2️⃣ After taking a big step they are putting all their weight forward, again causing that knee to over pronate, putting too much pressure on the joint. ✅ To lunge correctly you want to take a big enough step (I have long legs so you can see my step is rather wide) and focus on dropping down (not forward) so the back knee is close to the ground. You also want to keep in an upright position so you aren’t leaning forward. I hope this helps 😁. . . . #trainertips #lungetechnique #lowerbodyworkout #claudiakatherine #strongnotskinny #girlgains #hemelhempstead #hertfordshire #bovingdon #chesham #berkhamsted #howtolunge

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Push-ups are very difficult if you don’t have much upper body strength and it will take a while to build it up. Did you know in a full push-up, you’re pushing up between 60 to 70 percent of your body weight? This video will help teach you ways to build that strength before making your way to the floor.

No matter if you’re a beginner to fitness or if you work out every day, proper form will help you in the long run, so it’s important to begin learning by doing the exercises the right way.

Let’s get started!