30-DAY-11 CHALLENGE
WORKOUT AT HOME
FULL BODY NO EQUIPMENT
UPPER BODY WITH A SINGLE DUMBBELL
Challenge launched on several levels!
Perform weightless workouts!
Just as good!
Provides muscle toning!
Somatic, vegetative muscle development!
Breathing.
One practice to else!
Much better!
We avoid seasonal illnesses!
Coronavirus is seasonal!
It will be a long time!
How was the Spanish flu!
Developing the rib cage very well!
Together the lungs!
Small traffic works at a different capacity!
Compared.
Who does not exercise!
Automatically the immune system is different!
Health is the basis!
With that in mind, we must begin!
Not to be fit!
Dead inside!
Psychically down to earth!
Without any balance!
Put the joints to work!
Heats them well!
Duration rheumatism.
It lasts quite a long time!
There is a possibility that we will never have this suffering!
Very common in young people!
For 20-30 years!
A heart attack came.
By people 40 years old!
Putting the big circulatory system to work!
The heart beats blood differently!
The possibility of falling off!
Not knowing you have a disease!
It diminishes enormously!
Chances of being healthy are enough.
I keep it that way!
Health has become an important part!
I’ve heard enough cases!
Different.
Too much comparison
Very similar in symptoms!
I don’t think it’s hard to break from precious time!
10-20 minutes to have fun!
Performing physical exercises!
See what you can do!
How fast you grow!
First of all, mentally!
After a month of training, something changes!
Today’s exercises:
- dips triceps x 12 reps
- jump squat x 25 reps
- reverse crunch x 40 reps
- side lunge left x 26 reps
- side lunge right x 26 reps
- bicycle x 40 reps
- plank x 1 minute
- pushup with staggered hands x 12 reps
- running place x 25 seconds
- wide pushup x 12 reps
- lunge left back with knee lift x 40 reps
- lunge right back with knee lift x 40 reps
- mountain climbers x 50 reps
- running place x 25 reps
- plank x 45 seconds
Finished in 14:44 minutes.
Consumed 199 kcal.
Some exercises are repeated!
Others are changing!
Depending on the day.
Not to get used to the body.
Muscle to be caught daily!
To ask:
“What makes me do today!”
The second part contains the dumbbell!
How I wrote!
It is possible with a single dumbbell!
I don’t use a dumbbell!
Nature offers enough!
Why not use what we find in nature!
I mean weight!
This is strength training.
Developing muscle mass.
Toning, relief, good growth!
Continuity of the same exercises!
It shows a faster development!
Much better!
I say what I noticed in me!
Conclusion . - Over time!
I watched some interviews!
Workouts done by professional bodybuilders!
Crossfit got me thinking!
Other workouts invented by many coaches!
My body responded pretty well!
Keep up the good work!
The exercises performed are: - chest press
- skul crusher
- chest fly left
- chest fly right
- shoulder press
- sit-up into press
- seated front press
- around the world
- dumbbell shrug left
- dumbbell shrug right
- fly raise left
- fly raise right
- supported triceps left
- suported triceps right
- triceps back swing left
- triceps back swing right
- biceps hummer curl left
- biceps hummer curl right
- piston row
- biceps lift
Worked well for 30 seconds.
Well deserved break 10 seconds.
Finished victorious in 30 minutes.
Like the training it is short!
Efficient!
Put your upper body to work!
I’ve always liked hard workouts.
Short, with heavy weights!
I only use heavy weights!
Just short workouts!
Right for any body!
Be with your training!
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