Want to get in shape, tone up your body and additionally lose some weight quick and easy?
How about this 1-week tone-up challenge that will do the job done in as little as just seven days?!
Let’s be real.
Sometimes those extra pounds just catch up on you out of nowhere and your muscles become lazy to back you up and fail to make you look fresh.
Well… it seems like planning a diet and hard workout sessions are all you can do.
Not really.
I have a cheat workout for those cases which work for me every time.
I’m 100% sure it will work for anyone, honestly…
Anytime I need to fresh it up but don’t have time to go to the gym or any other fitness activities, I just turn to this set and challenge myself for about a week or so.
The results?
Just what you need!
With the help of this challenge, you can look as good as if you’ve been working out really hard the whole time.
Let me answer the obvious question – Why is this workout so good?
Because it involves movements for all of the main muscles which help to tone up your body and look fit.
The main benefits of this quick workout are:
- No special equipment needed;
- Doesn’t take long;
- Simple movements which engage almost every core muscle;
So let’s get to it, shall we?
Notes for the workout:
- Rest 20-60 seconds between each exercise;
- Don’t rush the movement, take it slow, let the muscles do the work. Keep them engaged throughout the movement and don’t just cheat and lean on the momentum;
- Don’t hold your breath;
- Keep yourself hydrated;
Extra note: You can skip Wednesday and one of the weekend days in case you feel sore.
1 Week Tone-Up Challenge
Before we start let me remind you:
Take it slow and be proud of yourself because – The only bad workout is the one that never happened!
Monday
| 20 | Seconds straight arm plank |
| 30 | Jumping jacks |
| 15 | Lunges |
| 20 | Bridges |
| 20 | Squats |
| 10 | Knee pull-ins |
| 15 | Russian twists |
| 20 | Crunches |
| 10 | Seconds plank |
Tuesday
| 25 | Seconds straight arm plank |
| 30 | Jumping jacks |
| 15 | Lunges |
| 25 | Bridges |
| 20 | Squats |
| 15 | Knee pull-ins |
| 20 | Russian twists |
| 20 | Crunches |
| 15 | Seconds plank |
Wednesday
| 25 | Seconds straight arm plank |
| 30 | Jumping jacks |
| 15 | Lunges |
| 25 | Bridges |
| 25 | Squats |
| 10 | Knee pull-ins |
| 20 | Russian twists |
| 20 | Crunches |
| 15 | Seconds plank |
Thursday
| 30 | Seconds straight arm plank |
| 30 | Jumping jacks |
| 20 | Lunges |
| 25 | Bridges |
| 25 | Squats |
| 15 | Knee pull-ins |
| 20 | Russian twists |
| 25 | Crunches |
| 20 | Seconds plank |
Friday
| 45 | Seconds straight arm plank |
| 40 | Jumping jacks |
| 25 | Lunges |
| 25 | Bridges |
| 30 | Squats |
| 15 | Knee pull-ins |
| 25 | Russian twists |
| 25 | Crunches |
| 25 | Seconds plank |
Saturday
| 50 | Seconds straight arm plank |
| 45 | Jumping jacks |
| 25 | Lunges |
| 30 | Bridges |
| 30 | Squats |
| 15 | Knee pull-ins |
| 30 | Russian twists |
| 25 | Crunches |
| 25 | Seconds plank |
Sunday
| 60 | Seconds straight arm plank |
| 40 | Jumping jacks |
| 25 | Lunges |
| 25 | Bridges |
| 30 | Squats |
| 20 | Knee pull-ins |
| 25 | Russian twists |
| 25 | Crunches |
| 30 | Seconds plank |
You can download free printable binder here for tracking your results.
That’s it for the 1-week tone up the challenge!
I hope you will give it a try and will share your experience with me and others in the comments section below.