10-day workout challenge for slender young looking body

Nowadays there are thousands of people all over the world who have problems with being overweight. They can’t lead a normal life and do normal things, which are usual for slim people. That’s why they all dream of getting rid of this issue as soon as possible.

Today there are a huge amount of different methods which can be helpful in this case. There are various diets and workouts. The most important thing here is to choose the most effective ones.

You should know that as a rule those diets which promise you fast results are rather harmful for your health. In the majority of cases the weight which you have got rid of, comes back after you stop sticking to meal plans of this kind.

They are suitable only if you need to lose weight for some special event.

The best thing will be to consult your doctor. They will make the most suitable meal plan for you. It should be well-balanced since the deficiency of any element in your body can cause different health conditions.

To get an optimal workout plan you can get a personal trainer. This way you’ll know what to do to train all your muscle groups and to get desirable results.

By combining healthy eating and regular physical exercises you’ll slim down quickly. This process will also be completely safe for your health.

Today we have something special for you. It’s a 10-day workout challenge. This workout is based on tabata which is an effective way to lose weight. By performing it regularly you’ll get a slender and young body very soon.

#1. Push-ups

How to Do Pushups: Techniques, Benefits, Variations

Get into plank position and place hands wide apart, supporting your body on your toes. Your body should be straight and elbows extended. Keep abs engages and hips lifted off the floor.

Allow the elbows to flex and lower your chest to the floor.

Pause and then repeat.

#2. Burpees

The 100 Burpees Workout. The 100 Burpees Workout. Take as much… | by  Quantify Fitness | Medium

Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Complete 1 full push up.

Jump your feet forward to just behind your hands.

Use an explosive motion to push through your heels and return to the start postion.


#3. Crunches

How to Do an Abdominal Crunch: Techniques, Benefits, Variations

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Place your hands lightly on either side of your head.

Keep your elbows in  so that they are parallel to your body.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

  1. Return to the start position in a smooth movement.

#4. Bird Dogs

Bird Dog Exercise: How to Do, Variations, and Muscles Targeted

Position yourself on all fours with knees underneath the hips and wrists under the shoulders.

Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.

Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.

Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

#5. Reverse Crunch

How To Do The Reverse Crunch | Coach

Lie flat on an exercise mat on the floor.

Extend your legs fully and place your hands palms down, flat on the floor beside you.

Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.

As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.

Continue the movement until your knees are touching your chest, or as far as comfortable.

Hold for a count of one.

In a controlled movement, return your legs to the start position, exhaling as you do so.


#6. Plié Squats

How To Do Plié Squats

Stand up straight with a tight core and flat back.

Position your feet wider than shoulder-width. Your toes should be facing out diagonally.

Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.

Complete this wide stance squat by having your thighs come parallel with the ground.

Pause and slowly return to the starting position without locking your knees.


#7. Barbell Glute Bridge

The Barbell Glute Bridge and the Dumbbell Glute Bridge - FitandFunNow.com

Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.

Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.

Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.

Slowly lower your hips and repeat the movement.

#8. Side Plank

How to Do a Side Plank: Techniques, Benefits, Variations

Lie on your side on an exercise mat.

Fully extend your legs with one resting on top of the other.

Fully extend the top arm down the side of your body.

Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.

Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

Contract your abdominal muscles and relax your shoulders.

Continue breathing throughout the whole exercise.

Hold this position for as long as you can.

Relax and change sides.