A 7-day fitness challenge to get in shape

Obesity is one of the biggest health problems in the world. People gain weight due to sedentary lifestyle and poor diet, and it can lead to many health problems such as diabetes, cardiovascular diseases, cancer, hormonal problems and difficulty breathing. Do you want to experience these problems? If your answer is no, you should change your lifestyle and develop new, healthy habits. Scroll down to find out how to do it.



It can be really hard to get your body in shape. It will require time and patience to change your lifestyle, but you do not need to push too hard, especially when you are at the beginning of your weight loss journey. It is not necessary to exercise two hours a day, seven days a week, as it will not produce the desired results. Why don’t you choose the easiest way?

That is why we would like to show you this seven-day fitness challenge. If you want to lead a healthy lifestyle, you should start to follow this challenge. This challenge consists of seven moves that you can perform in order to strengthen your core, build muscles and burn extra fat. If it is too difficult for you to do this workout at once, you can break it into two or more parts.

Your aim is to exercise regularly, pushing yourself hard to develop strength and resistance. It is crucial to consult your doctor before starting any training routine, in order to prevent injuries.

Remember that you cannot obtain great results if you continue eating unhealthy food. You should balance your diet with all essential vitamins, minerals and antioxidants. Eat more lean proteins, raw fruits and vegetables, whole grains and nuts, and drink plenty of water. Are you ready to start your new life?

This challenge consists of the following moves:

-One minute of jumping jacks

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1. Stand straight with your feet together and hands by your sides.
2. Jump up, spread your feet and bring both hands together above your head.
3. Jump again and return to the starting position.
4. Repeat until set is complete.

-Twenty repetitions of air squats

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-Fifteen repetitions of modified push-ups

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1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.
4. Repeat.



-Thirty seconds of plank

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1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.
2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.
3. Hold for as long as possible.

-Forty repetitions of walking lunges

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1. Stand with your feet hip-width apart, take a step forward with your right foot and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step forward with your left foot and bend both knees until your back knee is just above the floor.
3. Repeat this forward movement for the entire duration of the set.

-Ten repetitions of chair dips

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1. Place your hands behind you onto a chair, so that your fingers face forward.
2. Extend your legs and start bending your elbows.
3. Lower your body until your arms are at a 90-degree angle.
4. Lift your body back up until your arms are straight.
5. Repeat.