Nowadays numerous of people suffer from obesity. If you are one of them and you want to change that, we are going to give you a solution. Our team tft is going to give you a 30-day challenge which will help you lose your extra weight and build your body.

Let’s start with the directions for the exercises included in this challenge:


Burpee Images, Stock Photos & Vectors | Shutterstock

Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead.


Lower Back Pain From Squats | Pars Health Clinic Can help.

Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting in a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position.

Russian twist

Russian Twist with Kettlebell | Kettlebell cardio, Kettlebell ...

You need to lie down on the floor, with your feet under something that will not move. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel with the floor. Hold it for a second and move back. Repeat it with the opposite side.

Spider Plank

Fitness By Alicia: Workout Wednesday - Spider Plank

Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders. Then push yourself up into the plank position. Bring your left knee to your right elbow. Hold the position and return to the starting point.

Now that we are familiar with the exercises let’s take a look at the 30-day workout plan:

Day 1:

  • Burpees- 30 seconds
  • Spider Plank- 15 seconds
  • Russian twists- 15 seconds

Day 2:

  • Burpees- 35 seconds
  • Spider Plank- 20 seconds
  • Russian twists- 20 seconds

Day 3:

  • Burpees- 40 seconds
  • Spider Plank- 25 seconds
  • Russian twists- 25 seconds

Day 4:

  • Burpees- 45seconds
  • Spider Plank- 30 seconds
  • Russian twists- 30 seconds

Day 5:

This day is for rest.

Day 6:

  • Burpees- 50 seconds
  • Spider Plank- 35 seconds
  • Russian twists- 35 seconds

Day 7:

  • Squat-55 seconds
  • Spider Plank- 40 seconds
  • Russian twists- 40 seconds

Day 8:

  • Squat-55 seconds
  • Spider Plank- 40 seconds
  • Russian twists- 40 seconds

Day 9:

  • Squat-55 seconds
  • Spider Plank- 40 seconds
  • Russian twists- 40 seconds

Day 10:

Is a day for rest.

You should add 10 seconds to every exercise the next days.

Days 15 and 20 are for recovery.

Day 21:

  • Burpees-130 seconds
  • Spider Plank- 115 seconds
  • Russian twist- 115 seconds

Repeat this the next days.

Day 25:

Recovery day.

Day 30:

  • Burpees- 2 minutes
  • Spider Plank- 40 seconds
  • Russian twist- 40 seconds