21 days total body rebuild

21 days total body rebuild

Three weeks. This is all the time you need to get in shape. No matter if you have not worked in the months or you are a gym rat looking to take your fitness to the next level. Follow our program and start 21 days later stronger, faster and more flexible - and look and feel better too. We took some of the biggest experts in strengthening and conditioning the country to create an ideal training week, seven days a pattern that repeats three times, gradually increasing every week. All of these exercises are scalable, and most do not take more than 30 minutes.

RELATED: We did the 21 day challenge - What Happened

This effectiveness comes with a warning: You have to commit. You may be inclined to blow the warm-ups. Do not do it. The muscles in order to mobilize they can handle what awaits us, and are not easy. Follow the instructions to the letter. If the training requires 16 repetitions, press the exact number; If prescribed 60 seconds of rest between sets, that's all you get; And when we tell you to take a day off, do it. If you go all-in, we guarantee that you will see results - and you will realize that getting your fit is much easier than you thought.

Day 1: Force

To move more weight and improve muscle definition, this dumbbell exercise focuses on the most basic body movements: crouching, pushing, pushing and pulling. And you're finished in 30 minutes.

WARMING

Perform two turns of the following without rest.

Toy Soldiers

Hold right arm holding in front of you, palms down. Go forward and throw the right leg to play the left palm, blocked knee. Repeat with the left leg for a representative. Do 10 repetitions.

Body weight squat

Stand with separate shoulders, hands behind feet to head. Crouch as low as possible, back straight and open chest; be. Do 10 repetitions.

Traces of bears

Start on all fours with the hips raised. Step by step hands and feet forward five steps, then crawl for five. Repeat twice.

EXERCISE OF ROUTINE

Do 16 repetitions each of the next three years, without rest between movements. Take a break at the end of 60 seconds, then repeat the operation for five laps in total. Use lighter weights for the first two rounds, then intensify the other rounds with a weight that feels difficult, but can handle with a good shape, and finish each rep.

Curl-Squat-Press

Stand with your feet to shoulder width, a dumbbell in each hand, arms outstretched and palms facing the body, soft knees. Roll the shoulders of bells, keeping your shoulder blades down and back. Immediately down in a squat, pushing the hips, chest open - which is essential - and weight on the heels. Until the hips are parallel or even below the knees, then cross the heels to stand and press right weight, elbows locked. Repeat.

Tip Trainer: Move with power and control: Should not jump from the bottom of the squat to push the dumbbells up. Also, try to mix the curls to hit more angles in his biceps muscle. Alternative palms face (hammer curl) and palms forward (a traditional bicep loop).

Split the step

Stand with arms outstretched, a dumbbell in each hand at your sides. Go forward with the right foot, keeping your torso straight until the ground exhausted knee back. Press the right heel to wear; Repeat the operation on the opposite leg.

Coach tip: As the upper back is worn, it is common to shed shoulders and round back. Do not leave them. Check the position at the top of each representative, pulling the shoulder blades down and back.

Renegades lines

Start in push-up position with a dumbbell in each hand on the floor, flat back, abs busy. Keep your leaning hips pulling your right hand on the right side, moving back elbow; Less weight on the ground. Repeat the operation on the opposite side. He's a representative.

Coach Tip: It is okay if your feet are positioned wide. Squeeze your shoulder blades at the top of each representative more time under tension and, most importantly, make sure your hips remain flush to protect your spine. If you have to twist your torso to lift the weight is too heavy.

Day 2: Resistance to light

This day is easier - aims to strengthen the lungs and increase blood flow to the muscles up yesterday's recovery speed. Resist the urge to push or add extra minutes to training.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight and your shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Clap hands on top and knock the thighs down to ensure the full range of motion.

EXERCISE OF ROUTINE

Choose one of the following cardio exercises. During the first third of the session, go easy; For the second third, the crank to the moderately hard intensity; And for the final thrust third (on a scale of 1 to 10, you should be in 8 or 9). Because different activities require metabolic needs - paddle is more expensive than cycling, for example - the amount of time that will work will vary sport.

Line: 15 minutes

Swimming pool: 15 minutes

Duration: 30 minutes

Bicycle: 60 minutes

Trainer's Note: Hitting the intensity needed for this training is essential to improve lung capacity and endurance; Your effort should feel like a gradual crescendo. Mental signals can be incredibly helpful in marking this. Try to repeat a word in your mind for each training section - "Easy", "Moderate", "Strong". If attention is derived, bring it back by saying the word out loud.

Day 3: Strength and Speed

Today's session is free of equipment and can be done everywhere. The warm dynamic will prepare you for an intense workout: Part A is a feeding circuit that causes the heart to compete; It points towards the chest, the abdominals and the legs; And acts as a heating for part B, a series of all sprints to boost lung capacity (VO2 max.) And sharpen their reaction time.

WARMING

Perform two turns of the following without rest.

Walk Doblada

Stand with your knees slightly bent. Hinge before pressing the palms on the floor; Stand up a few centimeters at the foot of the front step and press your palms down again. Continue 30 seconds.

Push-Ups Break

Start in push-up position with a flat back, engaged abs. Bottom until your chest hovering above the ground and a break for three full days; Push back home. Make five representatives.

Hands-free step-by-step

Stand in front of a low box or bench, with your hands behind your head. Intensify, pushing through the heel to stand. Down with the same foot; Change sideways. Do five repetitions on each leg.

TRAINING (Part A)

In 10 minutes, make these movements as many turns as you can, in order, with little or no rest.

5 tractions

10 sit-ups

15 situations

Geckos

"Before going in this first push-up," says Danny Arnold, "squeeze your heart to keep the spine straight. This should be a mind control that you do whenever you start a representative. As your chest and arms are tired, try to vary the position of the hand. "Do a little with your elbows close to your body, with your elbows wide," he said. If the flexions are too easy, "attempt to lift one leg on the ground as low, then changes to lift the other leg re-grows."

sit

Make reps with your hands behind your head - this prevents your arms swinging to propel you - and make sure your feet are flat on the floor. Exhale as you join, rising all the way back is so flat the chest is up. Bottom of the back to the ground with control; Not failure

Squats

Do not be neglected. Squat as low as possible each time, and stand to block the hips at the top of each representative. Nothing like that too low if the chest is and the back is flat.

TRAINING (Part B)

Every minute of the minute for 10 minutes total: Sprint 20 steps, then walk the rest of the minute to recover. The first three sprints, go easy. The sprints of four to seven should be moderately hard. Then go all for the last three (on a scale of 1 to 10, you should be on 9 or 10).

Tilt

For high intensity sprints, his body position to lean forward in a straight line from the heel to the head of the line.

Relax your hands

Keep your palms open and light. Tighten your fingers or put your hands in fists creates a tension that mines energy.

Does using a treadmill?

You will need a few seconds to check the machine speed at the right intensity. Once there, notice the time, sprint 20 steps, then check the speed back to a walk. Sprint again exactly one minute after starting his first step.

Day 4: Mobility

This day is dedicated to active recovery. This means exercises designed to keep you some functional flexibility without injury. Start with the foam roller, one of the most effective and relax the contracted muscle tissues and ligaments connecting the tendons to the bony forms. Then you do four exercises stretching and strengthening the back muscles (hammered by diets of previous days), they release the hamstring and gluteus muscles (both abbreviate life in a chair) and open the joints of Hip and shoulder to increase your amplitude of movement and improve the performance of the final training week.

WARMING

Spend two minutes of the next oscillating foam.

Hamstrings and quadriceps

Sit on a foam roller, palms on the floor behind you, legs apart; Back of knee roll. Flip and repeat (as shown), to wrap the balls and hips.

top of the back

Place the roll under the shoulder blades, hands behind the head, feet on the floor. Roll the neck, then start again.

IT Band and Fessiers

Side, turn the knee leg up to the hip. Change your body position to hit the buttocks.

Tibias and calves

Kneel on the scroll, palms on the ground in front of you; Roll the ankles to the knee pads. Turn over and roll at the back of the ankles at the back of the knees.

EXERCISE OF ROUTINE

Perform the next four years, moving slowly and deliberately by representatives, for three laps in total. Rest if necessary.

Pass the shoulders

Hold the holding a PVC pipe or in front of the broom handle with a wide handle, arms outstretched. Keep your arms locked, lift the stick over your head, and behind your back. Reverse the movement, bringing stick back on the head to the starting position. Do 10 repetitions.

Coach Tip: If your elbows are bent, slide your hands over. If you can easily turn, slide your hands together.

Crouching stretching

Stand with separated by the width of the hips and feet toes. Squat as low as possible, pushing the hips back and keeping your chest and back; Put your elbows in your knees and press your palms together to push your knees on. Hold for 20 seconds, then stand. Make three representatives

Coach Tip: Keep your heels flat on the floor, not surround back down the squat. If you feel rounded or dive forward, pick up an inch or two until the back is flat.

Deep slot and torsion

Stand with your arms in position, goalpost shoulder blades down. Lifting forward on the right leg, creating a 90-degree angle with your knees and keeping your arms up, turn your torso to the right. Push through the heel before standing; Repeat the operation on the opposite side to a representative. Do 10 repetitions.

Trainer Tip: Resist the urge to turn quickly - spend two or three seconds turn to pull the muscles of the trunk deeply.

Downward dog

Begin on all fours, hands and feet separated shoulder, hips high as high as possible. For 10 seconds, press the palms of your hands to press the shoulders and your hips grow back. Drop it down to the hands and knees. Make three representatives.

Trainer Tip: Keep your shoulders down. It is correct if the heels do not touch the ground; The goal is to release the hamstring muscles from wearing the heels of planes.

Day 5: Strength and Power

This two-part training covering essential movements for functional strength - push, pull, crouch, articulating - and powertraining adds to the mix. Explosive exercises such as swings, jump boxes and rowers sprints require bigger muscles of the body shoot fast and concert. Increase muscle size, increase performance and increase the body's metabolic rate, to slim down.

WARMING

Perform two turns of the following without rest.

Loopers

Standing on hinged hands hips walking a board; Make a push-up, then lower your hips to the floor to open the trunk. Back to the table, then back to the feet and stand. He is a representative; Five

Helices

Stand with your feet the width of the shoulders, holding a weight of 10 pounds in the chest. Squat, then stand and press the weight head. Reduce weight to your chest and repeat. Do 10 repetitions.

Squat jumping to a target

Standing under a three-foot lens above his head. Squat then jump to clap hands to aim. Soft soil; repeat. Do 10 repetitions.

TRAINING (Part A)

Do three sets of four exercises, rest 60 seconds between each round. It will use a system of repetition and progressively decreasing weight more. For a turn, then 12 repetitions of each movement in a moderate weight and use a 12 inch box for the box jumps. For two rounds, then 10 repetitions in a weight and use an 18-inch box a little heavier. In the third round, he should feel difficult to fill the final representatives; Do eight repetitions with heavy weights and use a 24-inch box.

Seesaw Dumbbell

Hold the center of a dumbbell with both hands, and hinge forward from the hips to balance the weight between the legs, keeping the back flat and knees slightly bent. Push the hips explosively to increase the weight forward and upward, continuing up the dumbbell is directly above, arms outstretched, elbows locked. Reverse the movement to return to the beginning; repeat.

Trainer Tip: Hamstrings should hire each representative. If they do not, you will also bend your knees.

Go to cash

Stand with separate shoulders, facing a box stand or bench. Knees double to load the legs and buttocks and arms to help push it, push heels for jumping and landing with both feet flat on the box. Step - Never jump - down, and repeat.

Tip for the coach: Aim to land in a quarter squat in the box. If you are at the deeper landing, you are very close. If you're landing with your legs almost closed, you'll jump away.

Press Bench Dumbbell

Lie on a bench with a dumbbell in each hand on the sides, reduced body and tight turns. The pallets must be in permanent contact with the bank, with the feet planted on the ground, a small knot in the back. Press weight above the head, elbows lock up, then slowly again to start.

Trainer Tip: "The goal is to get the elbows as low as possible," says Arnold. "So, do not worry about keeping the width of the dumbbells, where your hands on a bench would press bench. We want the elbows scratched almost the outside of your chest on the way down. "

Angled line

Stand with your feet shoulder width, arms extended to the sides with a dumbbell in each hand, palm inward. Hinge forward in the hips to the back is at an angle of 45 degrees from the ground. Keep the weight back pull flat on the sides, take a break above, then slowly lower.

Tip for the coach: Pinch your shoulder blades up, imagining that you pinch a pencil on his spine up.

TRAINING (Part B)

Each minute for 10 minutes, line 30 seconds at a slow and steady pace, then 20 seconds at a moderate pace hard, then every last 10 seconds. Keep track of the total distance traveled during each minute, and try to beat that distance every successive minute. (No rowing You can under any form of cardio - racing, swimming, cycling.)

Training Notes: For the more efficient and powerful rowing racing, think the legs, the base, the arms. You must first expel the heels, then engage your heart to lean slightly backwards, and finally pull the handle of your chest to end the coup. Back is exactly the opposite: straighten your arms, hinge forward and bend your knees again to begin with.

Fully develop

To make the most of each shot, your knees should be locked, the torso, the chest handle is slightly tilted back and forth.

Check voltage

This mimics the natural tension remador you get to paddle on a lake or river. For other machines, adjust resistance 5 or 6.

Focus on breathing

Practice rhythmic breathing in the rower. Breathe out by pushing back; Breathe in as you return to the tap position.

Day 6: Long Resistance

Training over long distances at a lower level of effort has proven to burn calories and increase aerobic capacity without depleting their energy reserves or muscle tension. This means you develop endurance and burn fat - and not days of recovery time before you can train again. Your body needs these long and slow to crush every day outdoors.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight, shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Claps her hands up and thighs slap on the bottom to ensure full and amplitude of movement.

EXERCISE OF ROUTINE

Choose a cardio workout below. During the first half of the workout, gradually gaining an easy to moderate intensity tool. (On a scale of 1 to 10, you must reach peak 4 or 5, peaks.) Keep this intensity for the rest of the workout. Again, because different activities have metabolic needs - swimming tired most of us much faster than running, for example - the amount of time spent working, it varies depending on the sport.

Line: 20 minutes

Swimming Pool: 20 minutes

Duration: 45 minutes

Cycling: 90 minutes

Note: More efforts like depleting diaper layer today in their muscles, meaning immediately after and an hour later, your body preferentially release their blood sugar directly to muscle fibers to replenish the glycogen. To maintain these levels constant and promote better and faster muscle recovery, consume a small carbohydrate-based snack shortly after completing his training. A slice of whole grain bread with butter and almond honey is almost straight.

Day 7: Recovery

This means relaxation - really. Foam roller, stretch, to get a massage. Do not do long taxando walks to try arduous tasks, or play a collection of ball games. If you do well, you will need (and want) the rest.

You may feel a little beaten, especially if you make a return from the couch. While your muscles can not be used to these efforts (or these varied efforts, if you are an athlete sport), adapt faster than you think. Over the next few days, the fibers will be repaired, increases lung capacity and the second round will be easier.

Day 8: Force

The first time you did this training, you started high volume (16 repetitions per move on day 1) to fix muscle memory for exercises. Now, for the second time, gain weight and lower repetitions. Weights should be two to five pounds more and do 12 repetitions per exercise - an amount that is more focused on building muscle mass.

WARMING

Perform two turns of the following without rest.

Toy Soldiers

Hold right arm holding in front of you, palms down. Go forward and throw the right leg to play the left palm, blocked knee. Repeat with the left leg for a representative. Do 10 repetitions.

Body weight squat

Stand with separate shoulders, hands behind feet to head. Crouch as low as possible, back straight and open chest; be. Do 10 repetitions.

Traces of bears

Start on all fours with the hips raised. Step by step hands and feet forward five steps, then crawl for five. Repeat twice.

EXERCISE OF ROUTINE

Do 16 repetitions each of the next three years, without rest between movements. Take a break at the end of 60 seconds, then repeat the operation for five laps in total. Use lighter weights for the first two rounds, then intensify the other rounds with a weight that feels difficult, but can handle with a good shape, and finish each rep.

Curl-Squat-Press

Stand with your feet to shoulder width, a dumbbell in each hand, arms outstretched and palms facing the body, soft knees. Roll the shoulders of bells, keeping your shoulder blades down and back. Immediately down in a squat, pushing the hips, chest open - which is essential - and weight on the heels. Until the hips are parallel or even below the knees, then cross the heels to stand and press right weight, elbows locked. Repeat.

Split the step

Stand with arms outstretched, a dumbbell in each hand at your sides. Go forward with the right foot, keeping your torso straight until the ground exhausted knee back. Press the right heel to wear; Repeat the operation on the opposite leg.

Renegades lines

Start in push-up position with a dumbbell in each hand on the floor, flat back, abs busy. Keep your leaning hips pulling your right hand on the right side, moving back elbow; Less weight on the ground. Repeat the operation on the opposite side. He's a representative.

Day 9: Resistance to light

Increase training time by 10 to 15 percent of the day 2 times, as described below. Continue to increase the intensity of it gradually.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight and your shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Clap hands on top and knock the thighs down to ensure the full range of motion.

EXERCISE OF ROUTINE

Choose one of the following cardio exercises. During the first third of the session, go easy; For the second third, the crank to the moderately hard intensity; And for the final thrust third (on a scale of 1 to 10, you should be in 8 or 9). Because different activities require

Requirements - the pallet is more expensive than the bike, for example - the amount of time that will work varies sport.

Row: 16.5 to 17.25 minutes

Nadar: 16.5-17.25 minutes

Performance: 33 to 34.5 minutes

Cycling: 66-69 minutes

Day 10: Strength and Speed

Add two minutes Part A - now you go for as many laps as possible in 12 minutes. For sprints, move from 20 to 25 strides up each minute, then the first two easy fights, the next three moderate, and the last five intense.

WARMING

Perform two turns of the following without rest.

Walk Doblada

Stand with your knees slightly bent. Hinge before pressing the palms on the floor; Stand up a few centimeters at the foot of the front step and press your palms down again. Continue 30 seconds.

Push-Ups Break

Start in push-up position with a flat back, engaged abs. Bottom until your chest hovering above the ground and a break for three full days; Push back home. Make five representatives.

Hands-free step-by-step

Stand in front of a low box or bench, with your hands behind your head. Intensify, pushing through the heel to stand. Down with the same foot; Change sideways. Do five repetitions on each leg.

TRAINING (Part A)

In 10 minutes, make these movements as many turns as you can, in order, with little or no rest.

5 tractions

10 sit-ups

15 situations

Geckos

"Before going in this first push-up," says Danny Arnold, "squeeze your heart to keep the spine straight. This should be a mind control that you do whenever you start a representative. As your chest and arms are tired, try to vary the position of the hand. "Do a little with your elbows close to your body, with your elbows wide," he said. If the flexions are too easy, "attempt to lift one leg on the ground as low, then changes to lift the other leg re-grows."

sit

Make reps with your hands behind your head - this prevents your arms swinging to propel you - and make sure your feet are flat on the floor. Exhale as you join, rising all the way back is so flat the chest is up. Bottom of the back to the ground with control; Not failure

Squats

Do not be neglected. Squat as low as possible each time, and stand to block the hips at the top of each representative. Nothing like that too low if the chest is and the back is flat.

TRAINING (Part B)

Every minute of the minute for 10 minutes total: Sprint 20 steps, then walk the rest of the minute to recover. The first three sprints, go easy. The sprints of four to seven should be moderately hard. Then go all for the last three (on a scale of 1 to 10, you should be on 9 or 10).

Tilt

For high intensity sprints, his body position to lean forward in a straight line from the heel to the head of the line.

Relax your hands

Keep your palms open and light. Tighten your fingers or put your hands in fists creates a tension that mines energy.

Day 11: Mobility

Unlike other workouts in this program, the goal here is not to increase the volume or intensity, but simply feel more flexible and better movements and increase the amplitude of the movement. The second week, and definitely in the third week, you will notice a marked difference in how you move and feel your body during this session compared to day 4. For this to happen, savor these soothing muscle movements: Joints or muscles that open during a stretch, spend an extra 10 seconds or more in this attitude. If you complete the whole routine in less than 20 minutes, it moves too fast.

WARMING

Spend two minutes of the next oscillating foam.

Hamstrings and quadriceps

Sit on a foam roller, palms on the floor behind you, legs apart; Back of knee roll. Flip and repeat (as shown), to wrap the balls and hips.

top of the back

Place the roll under the shoulder blades, hands behind the head, feet on the floor. Roll the neck, then start again.

IT Band and Fessiers

Side, turn the knee leg up to the hip. Change your body position to hit the buttocks.

Tibias and calves

Kneel on the scroll, palms on the ground in front of you; Roll the ankles to the knee pads. Turn over and roll at the back of the ankles at the back of the knees.

EXERCISE OF ROUTINE

Perform the next four years, moving slowly and deliberately by representatives, for three laps in total. Rest if necessary.

Pass the shoulders

Hold the holding a PVC pipe or in front of the broom handle with a wide handle, arms outstretched. Keep your arms locked, lift the stick over your head, and behind your back. Reverse the movement, bringing stick back on the head to the starting position. Do 10 repetitions.

Crouching stretching

Stand with separated by the width of the hips and feet toes. Squat as low as possible, pushing the hips back and keeping your chest and back; Put your elbows in your knees and press your palms together to push your knees on. Hold for 20 seconds, then stand. Make three representatives.

Deep slot and torsion

Stand with your arms in position, goalpost shoulder blades down. Lifting forward on the right leg, creating a 90-degree angle with your knees and keeping your arms up, turn your torso to the right. Push through the heel before standing; Repeat the operation on the opposite side to a representative. Do 10 repetitions.

Downward dog

Begin on all fours, hands and feet separated shoulder, hips high as high as possible. For 10 seconds, press the palms of your hands to press the shoulders and your hips grow back. Drop it down to the hands and knees. Make three representatives.

Day 12: Strength and Power

For the second time in this training, start around a part A with a slightly heavier weight and a little higher than it did in the first area of ​​the week. The two ends progress into a larger and heavier one in its third round endpoint. In Part B, your goal is to improve your total distance - meters covered in 10 minutes - 200 to 400 meters.

WARMING

Perform two turns of the following without rest.

Loopers

Standing on hinged hands hips walking a board; Make a pushup, then lower your hips to the floor to open the trunk. Back to the table, then back to the feet and stand. He is a representative; Five

Helices

Stand with your feet the width of the shoulders, holding a weight of 10 pounds in the chest. Squat, then stand and press the weight head. Reduce weight to your chest and repeat. Do 10 repetitions.

Squat jumping to a target

Standing under a three-foot lens above his head. Squat then jump to clap hands to aim. Soft soil; repeat. Do 10 repetitions.

TRAINING (Part A)

Do three sets of four exercises, rest 60 seconds between each round. It will use a system of repetition and progressively decreasing weight more. For a turn, then 12 repetitions of each movement in a moderate weight and use a 12 inch box for the box jumps. For two rounds, then 10 repetitions in a weight and use an 18-inch box a little heavier. In the third round, he should feel difficult to fill the final representatives; Do eight repetitions with heavy weights and use a 24-inch box.

Seesaw Dumbbell

Hold the center of a dumbbell with both hands, and hinge forward from the hips to balance the weight between the legs, keeping the back flat and knees slightly bent. Push the hips explosively to increase the weight forward and upward, continuing up the dumbbell is directly above, arms outstretched, elbows locked. Reverse the movement to return to the beginning; repeat.

Go to cash

Stand with separate shoulders, facing a box stand or bench. Knees double to load the legs and buttocks and arms to help push it, push heels for jumping and landing with both feet flat on the box. Step - Never jump - down, and repeat.

Press Bench Dumbbell

Lie on a bench with a dumbbell in each hand on the sides, reduced body and tight turns. The pallets must be in permanent contact with the bank, with the feet planted on the ground, a small knot in the back. Press weight above the head, elbows lock up, then slowly again to start.

Angled line

Stand with your feet shoulder width, arms extended to the sides with a dumbbell in each hand, palm inward. Hinge forward in the hips to the back is at an angle of 45 degrees from the ground. Keep the weight back pull flat on the sides, take a break above, then slowly lower.

TRAINING (Part B)

Each minute for 10 minutes, line 30 seconds at a slow and steady pace, then 20 seconds at a moderate pace hard, then every last 10 seconds. Keep track of the total distance traveled during each minute, and try to beat that distance every successive minute. (No rowing You can under any form of cardio - racing, swimming, cycling.)

Fully develop

To make the most of each shot, your knees should be locked, the torso, the chest handle is slightly tilted back and forth.

Check voltage

This mimics the natural tension remador you get to paddle on a lake or river. For other machines, adjust resistance 5 or 6.

Focus on breathing

Practice rhythmic breathing in the rower. Breathe out by pushing back; Breathe in as you return to the tap position.

Day 13: Long Resistance

In the second week, which increases training time by 10 to 15 percent of day 6. So if you use, must spend 45 minutes at 50 to 52 minutes (as described below). The intensity remains the same.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight, shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Claps her hands up and thighs slap on the bottom to ensure full and amplitude of movement.

EXERCISE OF ROUTINE

Choose a cardio workout below. During the first half of the workout, gradually gaining an easy to moderate intensity tool. (On a scale of 1 to 10, you must reach peak 4 or 5, peaks.) Keep this intensity for the rest of the workout. Again, because different activities have metabolic needs - swimming tired most of us much faster than running, for example - the amount of time spent working, it varies depending on the sport.

Row: 22-23 minutes

Nadar: 22-23 minutes

Execution: 49.5-51.75 minutes

Cycling: 99 to 103.5 minutes

Day 14: Recovery

This is a turning point. You should feel stronger, more energetic to start (and end) your day and to complete a workout. You may notice a difference in how you look - new definition muscle, a couple of pounds down, a hint of an abdominal muscle or two. Use these intrinsic and extrinsic motivators as fuel to hit through the last week of this challenge.

Day 15: Force

In his last week, will raise the weight of the dumbbell a few pounds more than what they did on 8 and reduce to eight repetitions motion. Now, you hit a representative number designed to develop brute force.

WARMING

Perform two turns of the following without rest.

Toy Soldiers

Hold right arm holding in front of you, palms down. Go forward and throw the right leg to play the left palm, blocked knee. Repeat with the left leg for a representative. Do 10 repetitions.

Body weight squat

Stand with separate shoulders, hands behind feet to head. Crouch as low as possible, back straight and open chest; be. Do 10 repetitions.

Traces of bears

Start on all fours with the hips raised. Step by step hands and feet forward five steps, then crawl for five. Repeat twice.

EXERCISE OF ROUTINE

Do 16 repetitions each of the next three years, without rest between movements. Take a break at the end of 60 seconds, then repeat the operation for five laps in total. Use lighter weights for the first two rounds, then intensify the other rounds with a weight that feels difficult, but can handle with a good shape, and finish each rep.

Curl-Squat-Press

Stand with your feet to shoulder width, a dumbbell in each hand, arms outstretched and palms facing the body, soft knees. Roll the shoulders of bells, keeping your shoulder blades down and back. Immediately down in a squat, pushing the hips, chest open - which is essential - and weight on the heels. Until the hips are parallel or even below the knees, then cross the heels to stand and press right weight, elbows locked. Repeat.

Split the step

Stand with arms outstretched, a dumbbell in each hand at your sides. Go forward with the right foot, keeping your torso straight until the ground exhausted knee back. Press the right heel to wear; Repeat the operation on the opposite leg.

Renegades lines

Start in push-up position with a dumbbell in each hand on the floor, flat back, abs busy. Keep your leaning hips pulling your right hand on the right side, moving back elbow; Less weight on the ground. Repeat the operation on the opposite side. He's a representative.

Day 16: Resistance to light

The training increase again in 10 to 15 percent of what it did on day 9 (as shown below). If it is running, you should reach 36 to 40 minutes. The intensity remains the same.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight and your shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Clap hands on top and knock the thighs down to ensure the full range of motion.

EXERCISE OF ROUTINE

Choose one of the following cardio exercises. During the first third of the session, go easy; For the second third, the crank to the moderately hard intensity; And for the final thrust third (on a scale of 1 to 10, you should be in 8 or 9). Because different activities require metabolic needs - paddle is more expensive than cycling, for example - the amount of time that will work will vary sport.

Rank: 18-20 minutes

Nadar: 18-20 minutes

Performance: 36-40 minutes

Cycling: 73-79 minutes

Day 17: Strength and Speed

Stay at the time limit of 12 minutes for part A, but try to get moves at least one or two turns, while maintaining a good shape. Increase sprint 30 large steps above each minute - the first two are a moderate intensity; Your next eight, as fast as possible.

WARMING

Perform two turns of the following without rest.

Walk Doblada

Stand with your knees slightly bent. Hinge before pressing the palms on the floor; Stand up a few centimeters at the foot of the front step and press your palms down again. Continue 30 seconds.

Push-Ups Break

Start in push-up position with a flat back, engaged abs. Bottom until your chest hovering above the ground and a break for three full days; Push back home. Make five representatives.

Hands-free step-by-step

Stand in front of a low box or bench, with your hands behind your head. Intensify, pushing through the heel to stand. Down with the same foot; Change sideways. Do five repetitions on each leg.

TRAINING (Part A)

In 10 minutes, make these movements as many turns as you can, in order, with little or no rest.

5 tractions

10 sit-ups

15 situations

Geckos

"Before going in this first push-up," says Danny Arnold, "squeeze your heart to keep the spine straight. This should be a mind control that you do whenever you start a representative. As your chest and arms are tired, try to vary the position of the hand. "Do a little with your elbows close to your body, with your elbows wide," he said. If the flexions are too easy, "attempt to lift one leg on the ground as low, then changes to lift the other leg re-grows."

sit

Make reps with your hands behind your head - this prevents your arms swinging to propel you - and make sure your feet are flat on the floor. Exhale as you join, rising all the way back is so flat the chest is up. Bottom of the back to the ground with control; Not failure

Squats

Do not be neglected. Squat as low as possible each time, and stand to block the hips at the top of each representative. Nothing like that too low if the chest is and the back is flat.

TRAINING (Part B)

Every minute of the minute for 10 minutes total: Sprint 20 steps, then walk the rest of the minute to recover. The first three sprints, go easy. The sprints of four to seven should be moderately hard. Then go all for the last three (on a scale of 1 to 10, you should be on 9 or 10).

Tilt

For high intensity sprints, his body position to lean forward in a straight line from the heel to the head of the line.

Relax your hands

Keep your palms open and light. Tighten your fingers or put your hands in fists creates a tension that mines energy.

Does using a treadmill?

You will need a few seconds to check the machine speed at the right intensity. Once there, notice the time, sprint 20 steps, then check the speed back to a walk. Sprint again exactly one minute after starting his first step.

Day 18: Mobility

Continue with the progress made on day 11. Remember, the objective here is not to increase the volume or intensity, but simply feel more flexible and better movements and increase the amplitude of movement. Go gently, and if you notice the joints or muscles that open during a stretch, spend more than 10 seconds on this attitude. If you complete the whole routine in less than 20 minutes, it moves too fast.

WARMING

Spend two minutes of the next oscillating foam.

Hamstrings and quadriceps

Sit on a foam roller, palms on the floor behind you, legs apart; Back of knee roll. Flip and repeat (as shown), to wrap the balls and hips.

top of the back

Place the roll under the shoulder blades, hands behind the head, feet on the floor. Roll the neck, then start again.

IT Band and Fessiers

Side, turn the knee leg up to the hip. Change your body position to hit the buttocks.

Tibias and calves

Kneel on the scroll, palms on the ground in front of you; Roll the ankles to the knee pads. Turn over and roll at the back of the ankles at the back of the knees.

EXERCISE OF ROUTINE

Perform the next four years, moving slowly and deliberately by representatives, for three laps in total. Rest if necessary.

Pass the shoulders

Hold the holding a PVC pipe or in front of the broom handle with a wide handle, arms outstretched. Keep your arms locked, lift the stick over your head, and behind your back. Reverse the movement, bringing stick back on the head to the starting position. Do 10 repetitions.

Crouching stretching

Stand with separated by the width of the hips and feet toes. Squat as low as possible, pushing the hips back and keeping your chest and back; Put your elbows in your knees and press your palms together to push your knees on. Hold for 20 seconds, then stand. Make three representatives.

Deep slot and torsion

Stand with your arms in position, goalpost shoulder blades down. Lifting forward on the right leg, creating a 90-degree angle with your knees and keeping your arms up, turn your torso to the right. Push through the heel before standing; Repeat the operation on the opposite side to a representative. Do 10 repetitions.

Downward dog

Begin on all fours, hands and feet separated shoulder, hips high as high as possible. For 10 seconds, press the palms of your hands to press the shoulders and your hips grow back. Drop it down to the hands and knees. Make three representatives.

Day 19: Strength and Power

In the third week, the point to go farther day 12: slightly heavier weights and higher heights of the A box part, a total distance godille a little further for part B. would remove none is too small. A heavier book, an inch higher, a meter - any progress.

WARMING

Perform two turns of the following without rest.

Loopers

Standing on hinged hands hips walking a board; Make a push-up, then lower your hips to the floor to open the trunk. Back to the table, then back to the feet and stand. He is a representative; Five

Helices

Stand with your feet the width of the shoulders, holding a weight of 10 pounds in the chest. Squat, then stand and press the weight head. Reduce weight to your chest and repeat. Do 10 repetitions.

Squat jumping to a target

Standing under a three-foot lens above his head. Squat then jump to clap hands to aim. Soft soil; repeat. Do 10 repetitions.

TRAINING (Part A)

Do three sets of four exercises, rest 60 seconds between each round. It will use a system of repetition and progressively decreasing weight more. For a turn, then 12 repetitions of each movement in a moderate weight and use a 12 inch box for the box jumps. For two rounds, then 10 repetitions in a weight and use an 18-inch box a little heavier. In the third round, he should feel difficult to fill the final representatives; Do eight repetitions with heavy weights and use a 24-inch box.

Seesaw Dumbbell

Hold the center of a dumbbell with both hands, and hinge forward from the hips to balance the weight between the legs, keeping the back flat and knees slightly bent. Push the hips explosively to increase the weight forward and upward, continuing up the dumbbell is directly above, arms outstretched, elbows locked. Reverse the movement to return to the beginning; repeat.

Go to cash

Stand with separate shoulders, facing a box stand or bench. Knees double to load the legs and buttocks and arms to help push it, push heels for jumping and landing with both feet flat on the box. Step - Never jump - down, and repeat.

Press Bench Dumbbell

Lie on a bench with a dumbbell in each hand on the sides, reduced body and tight turns.

The pallets must be in permanent contact with the bank, with the feet planted on the ground, a small knot in the back. Press weight above the head, elbows lock up, then slowly again to start.

Angled line

Stand with your feet shoulder width, arms extended to the sides with a dumbbell in each hand, palm inward. Hinge forward in the hips to the back is at an angle of 45 degrees from the ground. Keep the weight back pull flat on the sides, take a break above, then slowly lower.

TRAINING (Part B)

Each minute for 10 minutes, line 30 seconds at a slow and steady pace, then 20 seconds at a moderate pace hard, then every last 10 seconds. Keep track of the total distance traveled during each minute, and try to beat that distance every successive minute. (No rowing You can under any form of cardio - racing, swimming, cycling.)

Fully develop

To make the most of each shot, your knees should be locked, the torso, the chest handle is slightly tilted back and forth.

Check voltage

This mimics the natural tension remador you get to paddle on a lake or river. For other machines, adjust resistance 5 or 6.

Focus on breathing

Practice rhythmic breathing in the rower. Breathe out by pushing back; Breathe in as you return to the tap position.

Day 20: Long Resistance

In the third week, up to 10 to 15 percent of last week total (see below). The brokers are now 55 to 60 minutes. Most important: Stay stubbornly in this slower lower, intensity.

WARMING

Perform each exercise for 30 seconds; Repeat once.

High knee

Lift one knee, then the other, as high as possible, keeping the light on your fingers. Imagine making a cracking sound every time he wears the knee toward your chest.

Kicking tip

Kicking one heel, then the other, back in the ass; Keep your torso straight, shoulders down.

Side Chases

With feet wide and hands in front of you, bending and mix five steps to the right, then reverse.

Puppets

Claps her hands up and thighs slap on the bottom to ensure full and amplitude of movement.

EXERCISE OF ROUTINE

Choose a cardio workout below. During the first half of the workout, gradually gaining an easy to moderate intensity tool. (On a scale of 1 to 10, you must reach peak 4 or 5, peaks.) Keep this intensity for the rest of the workout. Again, because different activities have metabolic needs - swimming tired most of us much faster than running, for example - the amount of time spent working, it varies depending on the sport.

Row: 24-27 minutes

Nadar: 24-27 minutes

Execution: 54-60 minutes

Cycling: 109-119 minutes

Coach Note

More stresses like depleting glycogen layer in the muscles today, meaning immediately after and an hour later, his body preferably releases their blood sugar directly to muscle fibers to replenish the glycogen. To maintain these levels constant and promote better and faster muscle recovery, consume a small carbohydrate-based snack shortly after completing his training. A slice of whole grain bread with butter and almond honey is almost straight.

Day 21: Recovery

Congratulations, but now we have given a body full exercise routine effective. Good news: This program has increased their capacity, but do not continue to keep the whole hole. Three or four training sessions per week, using the five training modes you know, are all you need. And if you want a jump start? Take up the challenge again.