Too Cold Outside!! Workout @ Home

by | Dec 23, 2014

This fitness challenge is ‘no joke’… this is going to be hard. But “no pain, no gain” and “there is no change without challenge” and “what doesn’t challenge you, doesn’t change you” and… well, you get the idea. Want to be in serious swimsuit-shape! but don’t want leave your home, then this fitness challenge is for you.

“Inner and outer thighs”…. seems like that is a trouble area for a lot of people! So to make sure everyone has the opportunity to get the results they want from the challenge, included are some exercises which target those popular problem areas… Squats, Hip Raises, and Leg Lifts.

Since we didn’t want to neglect toning the other problem areas of our bodies, we will also be doing Sit-ups, Bicycle Crunches, and Jumping Jacks and Burpees (for the cardio element). And if this all isn’t a big enough challenge for you, feel free to throw in some Push-ups too!!

***Note

1) You don’t have to exercise in 8 sets. Break them down,make your life easy. But make sure you are completing the total daily goal.

2) You can variate these exercises.

3) If you think its too easy, add reps to each set. If its too hard, decrease the number of reps from each set. Remember its your workout it should challenge you.

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Week 1

  • Exercise Sets Reps/Time
    Sit-Ups 8 5
    Hip Raises 8 5
    Squats 8 5
    Jumping Jacks 8 5

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 10 8
    Leg Lifts (each side) 5 8
    Squats 5 8
    Burpees 5 8

  • Exercise Sets Reps/Time
    Sit-Ups 8 5
    Hip Raises 8 5
    Squats 8 5
    Jumping Jacks 8 5

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 10 8
    Leg Lifts (each side) 5 8
    Squats 5 8
    Burpees 5 8

  • Exercise Sets Reps/Time
    Sit-Ups 8 5
    Hip Raises 8 5
    Squats 8 5
    Jumping Jacks 8 5

  • Exercise Sets Reps/Time
    Bicycle Crunches 10 8
    Leg Lifts (each side) 5 8
    Squats 5 8
    Burpees 5 8

  • Rest

Week 2

  • Exercise Sets Reps/Time
    Sit-Ups 8 8
    Hip Raises 8 8
    Squats 8 8
    Jumping Jacks 8 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 16 8
    Leg Lifts (each side) 8 8
    Squats 8 8
    Burpees 8 8

  • Exercise Sets Reps/Time
    Sit-Ups 8 8
    Hip Raises 8 8
    Squats 8 8
    Jumping Jacks 8 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 16 8
    Leg Lifts (each side) 8 8
    Squats 8 8
    Burpees 8 8

  • Exercise Sets Reps/Time
    Sit-Ups 8 8
    Hip Raises 8 8
    Squats 8 8
    Jumping Jacks 8 8

  • Exercise Sets Reps/Time
    Bicycle Crunches 16 8
    Leg Lifts (each side) 8 8
    Squats 8 8
    Burpees 8 8

  • Rest

Week 3

  • Exercise Sets Reps/Time
    Sit-Ups 10 8
    Hip Raises 10 8
    Squats 10 8
    Jumping Jacks 10 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 20 8
    Leg Lifts (each side) 10 8
    Squats 10 8
    Burpees 10 8

  • Exercise Sets Reps/Time
    Sit-Ups 10 8
    Hip Raises 10 8
    Squats 10 8
    Jumping Jacks 10 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 20 8
    Leg Lifts (each side) 10 8
    Squats 10 8
    Burpees 10 8

  • Exercise Sets Reps/Time
    Sit-Ups 10 8
    Hip Raises 10 8
    Squats 10 8
    Jumping Jacks 10 8

  • Exercise Sets Reps/Time
    Bicycle Crunches 20 8
    Leg Lifts (each side) 10 8
    Squats 10 8
    Burpees 10 8

  • Rest

Week 4

  • Exercise Sets Reps/Time
    Sit-Ups 12 8
    Hip Raises 12 8
    Squats 12 8
    Jumping Jacks 12 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 24 8
    Leg Lifts (each side) 12 8
    Squats 12 8
    Burpees 12 8

  • Exercise Sets Reps/Time
    Sit-Ups 12 8
    Hip Raises 12 8
    Squats 12 8
    Jumping Jacks 12 8

     

  • Exercise Sets Reps/Time
    Bicycle Crunches 24 8
    Leg Lifts (each side) 12 8
    Squats 12 8
    Burpees 12 8

  • Exercise Sets Reps/Time
    Sit-Ups 12 8
    Hip Raises 12 8
    Squats 12 8
    Jumping Jacks 12 8

  • Exercise Sets Reps/Time
    Bicycle Crunches 24 8
    Leg Lifts (each side) 12 8
    Squats 12 8
    Burpees 12 8

  • Rest

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2 Comments

  1. manoj

    Nice

    Reply
  2. Amina Arshad

    For Body Building need the vedios which specify do’s and don’t while using different machines.

    Reply

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