Ultimate 30-day workout challenge for women over 35

Fitness is a health system designed to maintain and improve physical state, shape correction, weight normalization. You should be familiar with a number of best recommendations and tips to make fitness classes useful and achieve your goal fast.

This will help you avoid typical mistakes and improve the physical state without any harm to health.

It is not enough to attend a gym regularly, and more attention should be paid to the healthy diet or the so-called fitness nutrition.

Most people start to practice fitness to lose weight and sculpt the body. You can only achieve this result if you completely change both the daily schedule and the menu to exclude harmful products, replacing them with healthy foods.

Performing exercises is possible both at home or in the gym. The main thing is that training, regardless of place, will solve not only the problem of extra weight but also the risk of the development many systemic disorders and diseases.

Fitness helps you cope with depression and some other mental disorders without taking medications. This impact on the organism depends on the level of serotonin production that occurs during classes.

This special element causes the human brain to feel joy and satisfaction with life. It’s present in most antidepressants.

The concepts of fitness and health have the same meaning. Systematic exercises are designed not only to maintain muscle tone but also to prevent apoptosis-premature genetically caused cell death.

This phenomenon is one of the main causes of ageing. In other words, the person practicing fitness is given the opportunity to prolong youth.

Today we want to present you with a fitness program for a month. These exercises are very simple and are designed for beginners. Scroll down to learn the details.

#1. Modified Pushups

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Come to the ground on your knees. Tighten your core and maintain a flat back.

Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Without locking your elbows, push yourself back to the starting position by straightening your arms.

#2. Jumping Jacks

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

Continue without pause for the desired amount of time or repetitions.

#3. Crunches

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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.

Return to the start position in a smooth movement.

#4. Up-Down Plank

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Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

#5. Spiderman Plank

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Lay face down on the ground with extended legs.

Point your toes while you place your hands beneath your shoulders.

Push yourself up into the plank position.

Maintaining a tight core and flat back, bring your left knee to your right elbow.

Pause and slowly return each to the starting point.

Repeat with the other side and keep alternating.