February 24, 2024

Summer, sunshine, sweating – you can start the bathing season from the 30 day fitness challenge. So grab your favorite music, your training partner, and recover in four weeks!

Summer in the city! Summer finally came to the north, even if only for a few days!

 

Although we have waited for him for so long, he still surprised us. At least in our bikini figure, which we personally feel good about.

 

Unfortunately, despite beer and hamburgers, there are still no magic pills that can magically make us slim and crispy.

 

There is only one thing that helps: go out, turn on the music, and sweat a lot.

 

The fitness program is designed for four weeks, including various small training cycles that are increased and strengthened every week. Strength training of upper and lower limbs strengthens basic muscles and improves body tension, especially challenging individual muscle groups.

 

Using the regular endurance unit, you can exercise according to your condition, and interval training can ensure that you sweat.

 

This combination of strength training and aerobic training can ensure that you become healthier, more active and stronger in four challenge weeks. Unfortunately, I have to let those hopes

People who get the perfect dream body from this training program are disappointed.

 

It is not unreasonable to say that “the body in summer is winter”, because only perseverance and enough willpower can achieve long-term change.

 

Of course, nutrition and training should also be right. But if you try to lose weight through a quick diet and a 30 day challenge in the short term, winter fat is likely to only become summer bread.

 

I challenge everyone who wants to become healthier in the summer and eliminate oneortwo rolls of fat in the 30 day summer physical challenge.

Fitmelonie Aweiku 夏日美体挑战

Tips, exercises, motivation

Fitmeloni aweiku summer beauty challenge

 

Before you start training, I want to recommend three things to you:

 

Listen to your body!

If you find yourself in pain, unable to perform some exercises, or training is too difficult for you, please take a break, reduce the number of repetitions, or omit individual exercises.

 

Be creative!

This training plan is a suggestion and a suggestion, but it does not have to be implemented in this way. Depending on the training status, the plan can be expanded, changed or minimized. Everything is possible, nothing is necessary!

 

Get help!

Anyone who is not sure whether to practice should contact a well-trained coach in the gym and explain and demonstrate the exercise. The Internet cannot replace face-to-face advice.

 

Information about training programs

The training program includes four different “building blocks”: upper body training (also abbreviated as OK), lower body training (UK), aerobic or endurance training (running) and regular rest.

 

These breaks are part of the plan and should be followed accordingly. On the rest day, you can roll on blackroll, stretch, or do a short meditation exercise.

 

Practice at a glance

Upper body exercise push ups

 

Starting position: prone, arms supported and slightly bent.

Form a straight line with your body. Now push up from the lying position and hold the position.

Then bend your arm again and lower your upper body in a controlled manner until it is level.

Put down your knees, hold your breath and start again. If this exercise is too difficult for you, you can also do it on your knees.

Push ups in summer physical challenges

夏季身体挑战中的俯卧撑

Upper body exercise – plank

 

Starting position: prone, legs straight.

Support the forearm at right angles to the floor.

Place your feet where only the tips of your toes touch the floor, and use body tension to lift your hips.

Make sure your shoulders, torso, and legs are in line. Then lower your knees on the mat and start again.

The detailed explanation of executing plan can be found here!

 

Fitmelonies Summer Challenge forearm support

Fitmelonies 夏季挑战前臂支撑

Lower body exercise – squat

 

Starting position: feet shoulder width apart.

Keep your upper body straight and your lower back slightly sunken.

As you exhale, lean your torso forward slightly, slowly bend and control your legs, and push your hips back as you move down.

When you exhale, straighten your legs again.

A detailed explanation of how to do squats can be found in our leg training article!

 

Fitmelonies Summer Challenge squat

Fitmelonies 夏季挑战深蹲

Lower body workout wallsit

 

Starting position: against the wall.

Then put your feet half a step away from the wall.

Slide down until your knees reach a 90 degree angle.

You can put your hands on your knees or hips.

 

Fitmelonies Summer Challenge wall seats

Fitmelonies 夏季挑战墙座椅

Endurance training – running

In terms of burning fat, running is one of the most effective sports.

However, if you lack the necessary motivation, you can quickly run to my motivation blog. Of course, you should only run when your body is capable. Physical examination is absolutely meaningful!

To avoid injury during or after running, you should definitely do some stretching exercises. What you should not do when running is explained by Professor Dr. Here comes frobos!

 

Fitmeloni’s Summer Challenge Race

Fitmelonie 的夏季挑战赛跑

Training program

 

Week 1

Day 1: upper body (7 single push ups, 15 second flat support – > complete this cycle for 3 times)

Day 2: lower body (15 squats, 30 seconds sitting against the wall – > complete this cycle for 3 times)

Day 3:

Day 4 of rest: running (easy jogging for 15-20 minutes)

Day 5: upper body (7 single push ups, 15 second flat support – > complete 3 cycles in total)

Day 6: lower body (20 squats, 45 seconds wall sitting – > this track has been powered on for 3 times in total)

Day 7: rest

 

Week 2:

Day 1: running (interval training for 10-15 minutes)

Day 2: upper body (two push ups without rest, and then five single push ups with 25 seconds of flat support – > do this cycle 3 times in total)

Day 3: lower body (squat for 25 seconds, sit against the wall for 60 seconds – > pass the power of this circle for a total of 3 times)

Day 4: rest

Day 5: running (easy running for 20-35 minutes)

Day 6: upper body (three push ups do not rest, then four single push ups rest, 25 second flat support – > do this cycle for a total of 3 times)

Day 7: lower body (25 squats, 60 seconds sitting against the wall – > do this cycle for 3 times)

 

Week 3:

Day 1: rest

Day 2: running (interval training for 15-20 minutes)

Day 3: upper body (4 push ups without rest, then 3 single push ups with rest, 35 second flat support – > do this cycle 3 times in total)

Day 4: lower body (30 squats, 1:30 minutes sitting against the wall – > a total of 3 times this cycle)

Day 5: rest

Day 6: running (easy jogging for 30-45 minutes)

Day 7: upper body (5 non resting push ups, followed by 2 resting single push ups, 35 second plank – > a total of 3 times through this circuit)

 

Week 4:

Day 1: lower body (35 squats, 1 minute and 45 minutes sitting against the wall – > complete this cycle for 3 times)

Day 2: rest

Day 3: running (interval training for 15-20 minutes)

Day 4: upper body (7 uninterrupted push ups, 45 second flat support – > 3 cycles in total)

Day 5: lower body (35 squats, 1:45 minutes sitting against the wall – > 3 cycles in total)

Day 6: rest on day 7

: running (easy jogging for 30-45 minutes or more)

 

Week 5:

Day 1: upper body (7 non resting push ups, 45 second flat support – > complete this cycle for 3 times)

Day 2: lower body (40 squats, 2 minutes sitting against the wall – > complete this cycle for 3 times)