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GET IT TIGHT

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


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