As of late, I’m getting asked all the time what exactly am I doing to keep my body slim and all I can really say is, what I eat literally accounts for 90%! No surprise in that. Seriously, in order to keep a nice shaped body, you have to eat well. All that nasty crap you eat makes you bloated, drained and just pushes you back every time. Sorry, pizzas and cookies aren’t your saving grace. I know, I know. Let the violins play. *Mr. Krab’s smallest violin plays*
Well, I started working out again once I regained my strength when staying at Usha Village. Now that I’m more powered than before, I’m going hard to get back to my normal weight of 125lbs. I’m 105lbs now!
So, let’s all take this journey of toned thighs and round booties together. I’ll be posting my progress on Youtube and Instagram, so I’d love to see the progress you all have made as well! We’re to empower one another.
30 DAY WORKOUT
Each workout has 3 sets with 40 second rests in between. Rest days are on the weekend with stretching as a must! Add weights when able if you’re feeling bawd. I’m adding 10-20lbs in some because my goal is to gain. Don’t push yourself if you’re not able to do it, please!
DAY 1
- 20 SKI MARCHES
- 20 SQUATS
- 15 LUNGE PULSES
-
10 SHOULDER SHRUGS
DAY 2
- 20 PIKE PUSHUPS
- 20 STANDARD PUSHUPS
- 20 SHOULDER CIRCLES
- 20 BIRD DOGS
DAY 3
EACH 60 SEC W/ 60 SEC BREAK
- JUMPING JACKS
- HIGH KNEES
- BURPEES
- SKI JUMPS
DAY 4
- PLANK & SIDE PLANK
- 10 CRUNCHES
- 25 JUMPING JACKS
- 30SEC – 6 INCH BUTTERFLIES KICKS
DAY 5
- 15 SQUATS W/ CALVE RAISES
- 15 SQUAT JACKS
- 15 4 SEC SQUATS
- 15 DEAD LIFE PULSES
DAY 6
- 25 SQUATS
- 15 DOGGY SIDE TOUCHES
- 15 DOG KICKBACKS
- 15 CURTSY LUNGES
DAY 7
- CLOSE GRIP PUSHUPS
- 15 AROUND THE WORLD PUSHUPS
- 15 SHOULDER CIRCLES
- 12 SHOULDER SHRUGS
DAY 8
- 20 RUSSIAN TWISTS
- 40 SEC BICYCLE CRUNCH
- 20 SEATED CRUNCHES
- 15 SPIDERMAN PLANK
DAY 9
EACH 60 SEC W/ 60 SEC BREAK
- KNEE PULLS
- SHADOW BOXING
- HIGH KNEES
- PLANK JACKS
DAY 10
- 20 PISTOL SQUATS
- 20 SINGLE LEG HIP RAISES
- 20 BURPEES
- 20 SUMO SQUATS
DAY 11
- 25 SQUAT PULSES
- 15 LUNGES WITH TWIST
- 20 BODY WEIGHT DEADLIFT
- 15 CALF RAISES
DAY 12
- 15 3 SEC BIRD DOGS
- 15 SHOULDER CIRCLES
- 15 COBRA PRESS
- 15 PLANK UPS
DAY 13
EACH 60 SEC W/ 60 SEC BREAK
- QUICK TWISTS
- BUTT KICKS
- JUMPING JACKS
- HIGH KNEES
DAY 14
- 20 PLANK JACKS
- 15 LEG RAISES
- 20 MOUNTAIN CLIMBERS
- 45 SEC SIDE PLANKS
DAY 15
- 20 OVERHEAD SQUATS
- 20 CURTSY LUNGES
- 20 SIDESTEP SQUATS
- 15 BODYWEIGHT DEADLIFT
DAY 16
- 40 SQUATS
- 20 DOGGY SIDE/BACK TOUCHES
- 20 HIP RAISES
- 20 SIDE LEG RAISES
DAY 17
- 15 BIRD DOGS
- 15 PIKE PUSHUPS
- 15 WIDE PUSHUPS
- 15 DOOR KNOB PULLS
DAY 18
EACH 60 SEC W/ 60 SEC BREAK
- SHADOW BOXING
- SIDE AND FRONT KICKS
- HIGH KNEES
- JUMPING JACKS
DAY 19
- 20 LEG RAISES
- 20 PLANK UPS
- 45 SEC SIDE PLANKS
- 20 RUSSIAN TWISTS
DAY 20
- 30 OVERHEAD SQUATS
- 20 SKI MARCHES
- 20 LATERAL JUMPS
- 10 CIRCLE LUNGES
DAY 21
- 8 SETS OF 25 SQUATS
- 45 SEC WALL SIT
- 45 SEC SKI MARCHES
- 45 SEC HIP RAISES
DAY 22
- 20 SUPERMANS
- 20 BIRD DOGS
- 20 SHOULDER SHRUGS
- 20 COBRA PRESS
DAY 23
EACH 60 SEC W/ 60 SEC BREAK
- DOUBLE KNEE JUMPS
- QUICK SKI JUMPS
- QUIC TWIST
- JUMPING JACKS
DAY 24
- 20 STANDING SIDE CRUNCH
- 25 MOUNTAIN CLIMBERS
- 50 SEC 6 INCHES
- 20 RUSSIN TWISTS
DAY 25
- 8 SETS OF 25 SQUATS
- 60 SEC SQUAT WALK
- 15 SUMO SQUATS W/ CALF RAISES
- SQUAT BURNOUT!
May the toned thighs and booty gawds bless our bodies!
LOVE&BLESSINGS – CHAN
This is another testimony on how Chief Dr Lucky cured my HIV disease. Do you need a cure for your HIV disease? Do you want to be cured from your cancer disease? Or you want to be free from any type of disease. Kindly visit https://chiefdrluckyherbaltherapy.wordpress.com/ . He just cured my HIV disease and I’m very grateful to him, he is the only herbalist that can cure you.
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Via Email : chiefdrlucky@gmail.com
Thank you all for reading,
God bless"