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]]>The 30-Day Push-Up Challenge
Start with 10 push-ups on day one and increase by one every day for 30 days. By the end of the challenge, you’ll be able to do 40 push-ups in a row!
The Plank Challenge
Hold a plank for as long as you can every day for 30 days. Start with 30 seconds and work your way up to five minutes or more.
The Squat Challenge
Do 100 squats every day for 30 days. You can break them up into sets throughout the day or do them all at once.
The Cardio Challenge
Choose a cardio exercise (running, cycling, swimming, etc.) and commit to doing it for 30 minutes every day for a month. Increase the intensity as you go to see how much you can improve.
bike shop (@konoscycling)The Jump Rope Challenge
Jump rope for five minutes straight every day for 30 days. You’ll improve your coordination, and endurance, and burn a ton of calories.
(@lauren.jumps)The Pull-Up Challenge
Aim to do one pull-up every day for 30 days. If you can already do one, try to increase the number you can do in a row.
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]]>What is the 75 Hard Challenge?
The 75 Hard Challenge is a 75-day program that focuses on physical and mental toughness. The challenge involves following a strict set of rules, including two workouts per day, following a diet, drinking a gallon of water, reading 10 pages of a personal development book, and taking a progress picture each day. It’s not for the faint of heart, but it promises significant results if you stick with it.
The Mental and Physical Benefits
The 75 Hard Challenge is designed to push you out of your comfort zone and build mental resilience. It teaches discipline, consistency, and the importance of pushing through challenges. The physical benefits are also substantial, as the two workouts per day can help you build strength, improve cardiovascular health, and shed unwanted pounds.
Consider Your Fitness Level and Lifestyle
Before embarking on the 75 Hard Challenge, it’s crucial to assess your current fitness level and lifestyle. This challenge requires a significant time commitment and may not be suitable for everyone. If you’re already juggling a demanding schedule or have physical limitations, it’s essential to consider whether this challenge aligns with your goals and capabilities.
Finding Balance and Avoiding Burnout
While the 75 Hard Challenge can be a transformative experience, it’s important to find a balance that works for you. Pushing yourself too hard without adequate rest and recovery can lead to burnout or injury. Remember that listening to your body and prioritizing your overall well-being should always be the foundation of any fitness journey.
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]]>The post How to Upgrade Your Fitness Routine appeared first on yourdailysportfix.com.
]]>Try a New Gym Class or Sports Activity
If there is a class you have been wanting to try or a sports activity, now is the time to put it in your calendar. If you have been eyeing up that barre class at your local gym or wanting to try a tennis lesson with an instructor, start putting the wheels in motion for January, by signing up and paying for the class or instructor.
Write Down Your Goals
Writing down your goals so you can see them in front of you every day will help to keep you committed and working towards those goals. Write them on a post-it note and stick them on your laptop or your bathroom mirror. Even when you are feeling not as motivated to get out there, you know there is a bigger goal you are striving for.
Set Yourself a Challenge
Setting yourself a challenge will keep you motivated to keep going. If running is your new workout of choice, then challenge yourself to larger distances or quicker speeds. If you have just started strength training, pick an exercise you want to work on and start working on your form and the weights you are lifting each week.
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]]>The post Chloe Ting’s Latest Fitness Program Will Do Wonders For Your Glutes appeared first on yourdailysportfix.com.
]]>Ting’s “Grow a Booty” challenge has been designed for people who are trying to take their glutes to the next level. She already shared several videos that are a part of this workout routine, ranging from hourglass workouts to fitness routines targeting legs and glutes.
As always, Ting recommends doing a warm-up and cool-down before and after your workout to prepare your body for what comes next and avoid the risk of pain and injuries.
She doesn’t recommend combining this workout with one of her weight loss programs because it can be contra-productive. Eating at a calorie deficit is also best avoided because you should be aiming to increase your body volume and strength.
Even though it takes 30 days to complete this program, you probably won’t magically go through a full transformation, but this workout challenge is a good place to start.
“Consistency is important. Muscle adaptation begins immediately in response to resistance training, but it may take a while before you can actually see results – it is not going to happen overnight or even within 30 days,” explains Ting on her official website.
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]]>The post Top 3 Workout Challenges From Heather Robertson’s YouTube Channel appeared first on yourdailysportfix.com.
]]>10 Minute Plank Challenge
Planks are one of those exercises that people either love or hate, but Robertson’s challenge will encourage you to give them a shot. It features several variations of planks that you can do over the course of ten minutes, and you’ll certainly discover the ones that suit your taste.
10 Minute Squat Challenge
If you’re looking for a challenge that will take your glutes, quads, and hamstrings to the next level, this one is the perfect fit. Squats sometimes get a bad rep but they can do a great job helping you build mobility and strength, and this workout will teach you how to do some of the most effective varieties.
10 Minute Ab Challenge
Ab challenges are all the rage on YouTube right now, and it goes without saying that Robertson has one just for you. This ten-minute workout will help you train your core and build an epic six-pack, and it doesn’t include any repeat exercises.
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]]>The post Stay True to Your New Year’s Resolutions with Emi Wong’s 2022 Challenge appeared first on yourdailysportfix.com.
]]>With almost 5 million followers under her belt, Wong is one of YouTube’s biggest fitness stars, and her latest challenge will help you start 2022 on the right note. It takes four weeks to go through the entire program, and Wong shared a calendar on her official website.
She kicked off her 2022 Get Fit Challenge with a 30-minute full-body HIIT workout and made sure to make it beginner-friendly. She included no-jumping modifications for some of the exercises, so you can easily transform this routine into a low-impact workout.
There’s much more where this came from, and Wong intends to share a series of workouts that can help you get flat abs, tone your arms, slim your inner and outer thighs, and so much more!
This program will include some of the videos that she uploaded to her channel in the past, such as her short workouts to the beat of the biggest K-pop hits. It offers the right balance between intense and fun workouts, making it perfect for people of all fitness levels.
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]]>The post Try This 3-Day Flexibility Challenge From Fitness Blender appeared first on yourdailysportfix.com.
]]>Other than joining a regular yoga or Pilates class, which is a great option in itself, there’s also some amazing content online to help you bend your body in crazy cool ways!
One great option to start your journey to flexibility is Fitness Blender’s 3-day flexibility challenge, made up of three 30-minutes videos. Each video has a different focus with slightly different benefits, and they are all educational, fun, and completely free. Also, you need zero equipment. According to Kelly from Fitness Blender, the routines in the challenge are meant to help increase flexibility, range of motion, toning, and stress relief.
Ready to start, then?
Day 1 is all about feel-good fluid stretches. Start easily with some simple, basic stretches of various kinds, standing up, sitting, and lying down.
Day 2 provides a great blend of yoga and Pilates postures. Leg and hip lifts, warrior variations, cat-cow poses, and other great exercises are in store.
Day 3 is focused on static stretches for flexibility and range of motion. Stretch out your arms and legs, bend forward and backwards and feel that sense of expansion in your body.
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]]>The post How to Go Through 30-Day Challenges Without Giving Up appeared first on yourdailysportfix.com.
]]>Right Pick
Many people struggle to stay motivated for 30-day challenges because they made the wrong pick. Make sure that the challenge you chose aligns with your goals, targets the muscle groups you want to work on, and contains fun exercises that you enjoy doing.
Switching Rest Days
Skipping workouts for a day or two isn’t the reason to ditch your whole fitness challenge. Switch up your rest days, and keep on going at your own pace. Even if your challenge ultimately lasts for more than 30 days, it’s still better than zero.
Mixing Things Up
Some people give up an entire fitness challenge because of an exercise or two they find too demanding. If a certain exercise is causing you pain and doesn’t align with your fitness level, try replacing it with an alternative and coming back to it later instead of ditching the whole thing.
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]]>The post Welcome Summer with Heather Robertson’s Glow Up Challenge appeared first on yourdailysportfix.com.
]]>With 1.5 million subscribers under her belt, Robertson is one of the leading fitness gurus on this video-sharing platform. Her workout challenges are always worth checking out, and she definitely didn’t disappoint with her latest.
As Robertson explains on her official website, “Glow Up” challenge is “a transformation for the better” that can be physical, mental or emotional, and “it’s all about moving your body, eating nutritious foods and taking daily action to look and feel your very best.”
It takes only seven days to go through this challenge, but it should be just a stepping stone for the rest of your fitness journey. Some of Robertson’s workouts from this series target abs, glutes, legs, and upper body, but she also shared full-body and Tabata workout videos that you can use to take your fitness routine to the next level just in time for summer.
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]]>The post Chloe Ting Wants to Help You Get Shredded Abs This Summer appeared first on yourdailysportfix.com.
]]>As a part of this challenge, Ting shared a ten-minute ab workout that features a total of 17 exercises on her YouTube channel. This routine includes several different variations of planks and crunches, flutter claps, roll-up toe taps, twist punches, and many more moves.
This ab workout is the essential part of Ting’s “Summer Shred” challenge, but it’s not the only one. She also shared another 10-minute routine that targets glutes, a separate 10-minute workout for abs and arms, and a full-body HIIT workout that can be completed in 20 minutes.
You can do several different workouts in a day to get the best results, and a quick warm-up and cool-down before each session is recommended. Ting shared a full plan for her “Summer Shred” challenge on her official website, and you can follow it to get the beach body of your dreams.
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