•   
  •   
  •   

Health & Fit Try This 4-Week Summer Workout Challenge If You Want To See Serious Results

02:15  05 may  2021
02:15  05 may  2021 Source:   womenshealthmag.com

TikTok Made the 12-3-30 Workout Famous, and It Can Help Runners With Stamina and Endurance

  TikTok Made the 12-3-30 Workout Famous, and It Can Help Runners With Stamina and Endurance We tapped the creator and two trainers to break it down and outline its potential benefits.The 12-3-30 workout has been popping up all over fitness TikTok. The workout, originally created by Lauren Giraldo, actually showed up on her YouTube channel back in 2019 when she was looking for a simple and approachable way to get fit.

Admit it: Your motivation skyrockets whenever you're challenged. Throwback to that time your roommate dared you to eat an entire pint of ice cream in one sitting—and you crushed it. (No? Just me?)

a woman wearing a costume: The Women's Health 4-Week Summer Workout Plan is the perfect challenge to get you back on track now that the weather is warmer. You'll tone your abs, butt, arms, legs, and so much more. © Kathryn Wirsing The Women's Health 4-Week Summer Workout Plan is the perfect challenge to get you back on track now that the weather is warmer. You'll tone your abs, butt, arms, legs, and so much more.

Well, get ready for a challenge that will make you feel a hell of a lot better afterward. Women's Health teamed up with NASM-certified fitness trainer Bree Branker to create the Women's Health Summer Workout Challenge, a 4-week plan designed to get you some serious results. Bonus: Each workout is less than 30 minutes, tops.

This 5-Move Full-Body Dumbbell Workout By Kelsey Wells Will Leave You Shaking

  This 5-Move Full-Body Dumbbell Workout By Kelsey Wells Will Leave You Shaking This quick and efficient 15-minute session will give you a taste of the trainer's PWR At Home 4.0 program, the most recent update to her original at-home lifting series. SWEAT trainer and global fitness powerhouse, Kelsey Wells just launched the latest iteration of her uber-popular PWR At Home program. PWR At Home 4.0 (available exclusively on the SWEAT app) will add six more weeks of programming to the current 40-week program, providing women with a greater variety of workout content to help them build upon their strength.

Ready to build muscle, sweat buckets, and work your way to a stronger body? Sign up for a WH Stronger membership to access all the workouts below—and tons of other perks. You'll get access to our members-only newsletter, a subscription to the magazine, unlimited digital content, and even 50 percent off a subscription to our All Out Studio fitness app.

Join WH Stronger now!

Don’t stress if you’ve never even picked up a dumbbell.“The moves are quite foundational, so this is great for all levels,” says Branker.“To make it more advanced, simply add heavier weight and complete extra reps!

Every week of the challenge, you'll do four workouts: Lower-Body, Upper-Body, Full-Body, and Abs. You also have the option to do a cross-training workout one day, and take two rest days. As you go through the challenge, reference this calendar to keep track of which workouts to tackle day-to-day:

This 5-Move Full-Body Dumbbell Workout By Kelsey Wells Will Leave You Shaking

  This 5-Move Full-Body Dumbbell Workout By Kelsey Wells Will Leave You Shaking Fanta is one of the most popular drinks in the world. But the brightly colored drink now known for its bold fruit flavors was actually first made from food scraps in Nazi Germany by The Coca-Cola Company.

Text, Font, Line, Parallel, Diagram, © Jewelyn Butron Text, Font, Line, Parallel, Diagram,

You can find links to each workout routine below:

Monday: Upper-Body Workout

Tuesday: Lower-Body Workout

Wednesday: Rest

Thursday: Abs Workout

Friday: Full-Body Workout

Saturday: Cross-Training

Sunday: Rest

Access Your 4-Week Summer Challenge Workouts!

Each week, you'll focus on a new mini goal.

Week one, master your form.“These moves work wonders for lean, toned muscle mass if they’re done properly,” says Branker. Not to mention, proper form means optimal results and less risk of injury.

During week two, try increasing the number of reps you crank out per set. So if you did 10 reps in 40 seconds the first go-round, aim for 15, and so on.

Join our Facebook group for daily motivation, progress checks, and more!

For week three, Branker suggests upping your weights, especially if you’re working on building more muscle mass—just make sure your form is solid before doing so.“If you’re compensating to keep the weight, drop it,” she says.“It’s all about dialing in and listening to your body.”

A complete guide on pre-workout - the energy-boosting supplement used by exercise enthusiasts and gym rats

  A complete guide on pre-workout - the energy-boosting supplement used by exercise enthusiasts and gym rats Pre-workout supplements may boost your athletic performance and energy, but for the average gym-goer, a cup of coffee will do the trick.Pre-workout supplements - often shortened to pre-workout - have dominated the world of sports and bodybuilding since the eighties and have recently gained a resurgence in popularity among exercise enthusiasts.

Then, in week four, challenge yourself to do another round (or two) of the circuit. How do you know it’s time to level-up?“Take note of how long you feel breathless after a workout,” says Branker.“If your heart rate returns to normal so quickly that you’ve clearly got more in the tank, use it!”

As far as motivation goes, Branker suggests rewarding yourself for reaching each milestone in your fitness goals (think: completing one week of the challenge; squeezing in an extra round during abs day).“It can be reservations at your favorite restaurant, that new pair of shoes you’ve been eyeing, whatever! But I love treating myself!”

Speaking of treating yourself…be sure to actually take advantage of those rest days.“Make plans to chill,” says Branker.“Maybe it’s a movie, a dinner, or show. Deliberately put yourself in a situation where you aren’t active.”

And, most importantly,“Have fun! If it’s not fun, you won’t want to do it,” says Bree.“Find a workout buddy, a great playlist, a cute fitness outfit—and make the time you spend on this challenge time you look forward to.”

Join WH Stronger today for exclusive access to this challenge, a subscription to Women's Health, and more sweet perks!

Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!

This Workout Challenge Will Make You Faster *and* Stronger in Just 4 Weeks .
The more explosive you are, the more effortless running will feel.Yeah, yeah, you know how important strength training is: The stronger you are, the easier it is to maintain proper form and channel energy to the right places, both of which will make you a more efficient runner. But, in a sport where most workouts consist of merely tying your shoes and maybe programming a watch, walking into a gym (or just looking at your random at-home assortment of dumbbells, kettlebells, and bands) can feel overwhelming and intimidating.

usr: 0
This is interesting!