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6 Simple Exercises That Will Transform Your Body in 3 Weeks

Bodybuilding Fitness

Part of being fit is being consistent, but it also means you need to choose the right exercises! Another great thing about getting fit is that you do not have to spend hours at the gym, nor do you need any equipment.

Here is a great workout challenge that you can do anywhere! Try this challenge for 21 days and roll into spring with a fit body that you will love!

Remember to do the best you can. It is okay if this is all new to you. If you need a break, stop for 5 seconds and then return to the exercise you were performing until you have completed it.

Facing the floor, get in push-up position with hands and toes on the floor. Hands should be under the shoulders. Keep your neck and back aligned in a flat position. Elbows should be slightly soft instead of locked. Keep abs tight and slightly tuck your hips to help maintain a flat back and tight core.

Modification:

You can perform this exercise on your knees. Maintain neck and back alignment while keeping the abs tight.

Start in a standing position, with the feet hip-distance apart and jump upwards (figure 1). Upon landing, move into a squatted position with hands on the floor (figure 2). From that position, jump your feet behind you and into a pushup or plank position (figure 3). Then, jump back to the squatted position (figure 2). At that point, go back to the first position of standing and into the jump (figure 1). Repeat in a continuous movement and do as many as you can in the allotted time.

Modification:

You can leave out the jumps. Instead of jumping up, just stand and reach up. Instead of jumping your feet behind you when in the pushup position, only walk them behind you one foot at a time and then walk them back into the squatted position.

Facing the floor, get in push-up position with hands and toes on the floor. Hands and arms should be aligned underneath the shoulders (figure 1). While keeping your neck and back in a flat position, bring your right knee to your right elbow as you lower the body down to perform a pushup (figure 2). As you push back up, return the leg to starting position and repeat on the other side. Keep the abs tight!

Modification:

You can perform this exercise on your knees. Maintain the neck and back alignment while keeping the abs tight.

You have the option of using a wall or doing it with an imaginary wall. Either way, you will feel the burn in your quads! To start, lean your back against a sturdy wall. Position your body into a squat. Try to get the quads at a 90- degree angle to the floor. You can hold your arms out in front of you to help with balance. Keep the abs tight and focus on putting your weight into your heels. To ensure your weight is on the heels, see if you can wiggle your toes.

Modification:

Do the same as above, but make your squat a little more shallow — meaning do not squat quite as deep, as you get stronger, you will be able to go deeper into the squat.

Facing the floor, get in push-up position with hands and toes on the floor. Hands and arms should be aligned underneath the shoulders. The arms should be very close to the body so that the focus is on the triceps (figure 1). While keeping your neck and back in a flat position, lower the body down to perform a pushup (figure 2). Remember to keep the arms close to the body! Push back up and keep the abs tight!

Facing the floor, get in push-up position with hands and toes on the floor. The hands and arms should be aligned underneath the shoulders. Feet are close together (figure 1). While keeping your neck and back aligned in a flat position, jump your feet out into a start position (figure 2). Simply jump back into the starting position with feet close together and repeat in a continuous movement. Keep the abs tight and your body in perfect alignment!

Modification:

You can perform this exercise by walking the feet out and back in one at a time instead of jumping. Maintain neck and back alignment while keeping the abs tight.

The three-week plan to being fit!

Week 1:

Do these exercises every day for seven days. Perform each exercise for 45 seconds, then rest 15 seconds. Once you get through the set, rest for 45 seconds, then repeat for a total of 2 times. If you want more, repeat 3 or 4 times!

  • Plank
  • Burpee
  • Spiderman Pushup
  • Wall Sit
  • Tricep Pushup

Week 2:

Do these exercises every day for seven days. Perform each exercise for 60 seconds, then rest 20 seconds. Once you get through the set, rest for 60 seconds, then repeat for a total of 3 times. If you want more, repeat 4 or 5 times!

  • Burpee
  • Spiderman Pushup
  • Wall Sit

Week 3:

Do these exercises every day for seven days. Perform each exercise for 70 seconds, then rest 15 seconds. Once you get through the set, rest for 40 seconds, then keep going for another set and a total of 2 times. If you want more, repeat 3 or 4 times!

  • Burpee
  • Star Plank Jumps
  • Wall Sit
  • Tricep Pushup

Try to maintain proper form so that you can get the best benefits. If it feels too hard, don’t give up! Over time, it will get easier. Just do your best, and stay strong and positive. Consider doing these exercises first thing in the morning so that you do not allow your crazy schedule to get in the way; regardless make time for it! And since you can do these anywhere, and do not need any special equipment, you have no excuse!

 

 

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