Perform a standard push-up, lowering your chest toward the ground until you almost touch the floorīend down until you can plant your hands firmly on the seat of the bench or chair Return down to a plank position on your elbows and repeatĭrop into a push-up position with your hands planted shoulder-width apart beneath you Straighten one arm up by planting your hand on the ground and repeat with the other arm until you are in a push-up position Once your arms reach your chest, slide them back out again, keeping the towel taut throughout the whole exerciseĭay 5: Arms and Abs Plank-Up – 3 sets, 5 reps: Without moving your legs, lift your chest and arms up, then slide/pull your arms towards your chest while keeping the towel taut Lay flat on your stomach and extend your arms while holding a towel taut with your hands Lying Lat Pull Downs with a Towel – 3 sets, 10 reps: Simultaneously lift your legs, chest, and arms off the ground and hold for 45 seconds Lay flat on your stomach and extend your arms out in front of you Slowly lower yourself into a push-up and return to your starting positionĭiamond push-ups can be strenuous, so substitute with normal push-ups until you feel more comfortable Get in a push-up position and form a diamond with your fingers directly under your head Slowly perform a push-up and return to your starting position Unlike a normal push-up, place your arms about double shoulder-width apart
Slowly lower yourself until your arms are fully extended and repeat With your arms about shoulder-width apart, lift yourself until your chin passes your hands If you don’t have a pull-up bar, find a stable doorway wide enough to grab High-intensity boxing is a great replacement for basic cardio exercises and setting up your at-home boxing gym requires little to no space.ĭay 3: Chest and Back Pull-Up (doorframe or bar) – 4 sets, 5 reps: Choose one of the following basic cardio exercises below or do a 15-20 minute high-intensity boxing workout. Return your legs to an extended position and repeatįor days 2 and 4 of your workout, give your muscles a break and focus on cardio. Keeping your upper body and head on the ground, raise your knees to your chest Lay flat on the ground with your legs extended and your hands underneath your glutes If you have one, pick up a weight and hold it in your arms while twisting for an added ab workout Pull yourself into a half sit-up and stay in that position for the duration of the exercise Russian Twists – 3 sets, 10 reps per side:
Return your arm down and repeat with the opposite arm Slowly walk your hands and legs forward until you are off the wall (use a spotter or only go up the wall partially when trying this move for the first time)įrom a push-up position, lift one arm and touch your opposite shoulder while keeping the other arm firmly planted Keep performing this movement until you are almost in a handstand against the wall Slowly walk your feet up the wall and move your hands backward, towards the wall Get in a push-up position with your feet against a wall
Keep your back in contact with the wall and hold this position for 30 to 60 seconds Stand with your back up against a wall and slowly lower yourself down until your knees are at a 90-degree angle with the wall and you’re in a seated position Return to a standing position and repeat with the other legįollow the directions above but step backward, rather than forward Start from a standing position and take a large step forwardīend your front leg until your knee is directly above your foot but not extending over your toes, and your back knee is almost touching the floor Let’s get started! Day 1: Legs, Shoulders, and Abs Lunges – 2 sets, 5 reps per leg: Stick to this plan for at least 30 days before adding new exercises. There will be 5 active workout days and 2 days of rest for your muscles to recover.
#30 DAY SHRED MEN HOW TO#
Learn how to get ripped at home with this 7-day plan. Getting your beach body requires a workout plan that targets all your muscle groups and places an emphasis on cardio. No matter how you want to look this summer, an effective workout plan can help improve health while also toning your muscles and getting you ripped.ĭon’t forget that workouts are only half the battle! Healthy diets geared towards sports training, such as boxing diets, are crucial too. Summer is nearly here and that means it’s time to start looking forward to warmer weather and longer days! There’s no better way to kick off the summer than to reinvigorate your home workout plan to get your body ready.
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