30 day challenge full body workout

30 day challenge full body workout

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VIDEOS – Containment: your sport exercises at home and with your family with a coach – France Bleu

The pumps

An exercise that everyone knows, which seems simple, but watch out for bad positions and wrong movements. Follow Fanny’s instructions carefully.

Benefits: arms and pectorals.

Frequency: 5 sets of 10 pumps then 1 minute recovery.

The pumps - Radio France
The pumps © Radio France
Damien colombo

The chair

Here is an exercise that will burn your thighs and glutes. And the bonus is that the whole family can do it. Fanny accompanies you with her daughter Jade.

Benefits: glutes, thighs and abs.

Frequency: 4 sets of 30 seconds of work and 30 seconds of recovery.

Montain Climber

It is a classic of crossfit sessions. Take advantage of the « glide » variant offered by Fanny.

Benefits: abs, arms, shoulders, and cardio.

Frequency: 5 sets of 30 seconds then 30 seconds of recovery.

The Montain climber - Radio France
The Montain climber © Radio France
Damien colombo

The Jumping Jack

Again this is a classic of your sports sessions. Jump like an articulated puppet and work out the cardio to burn as much fat as possible.

Benefits: Cardio, thighs and glutes.

Frequency: 5 sets of 30 seconds then 30 seconds of recovery.

Squats

It is a must to strengthen the lower body. Well known to ladies, it is not to be overlooked either gentlemen.

Benefits: Thighs and glutes

Frequency: 4 x 10 repetitions then 1 minute recovery

The knees

Not easy to run when you are confined to an apartment. Here is a good exercise to overcome this.

Benefits: Cardio

Frequency: 4 or 5 x 30 seconds then 30 seconds of recovery

The board

Here is a must to strengthen the abdominal strap and tone the belly. You have a flat stomach. To do also with the family.

Benefits: Abs

Frequency: 4 x 30 sec then 1min recovery

Heels-buttocks

To burn as many calories as possible, the heart must be raised. Not so simple when you are confined to an apartment. Here is an effective exercise. It can be combined with knee-highs.

Benefits: Cardio

Frequency: 4 x 30 sec of effort then 30 sec of recovery

The Dips

Exercise your arms, especially the triceps. This time you will need a chair or the edge of a bed.

Benefits: The triceps

Frequency: 4 x 10 repetitions then 1 min recovery

New exercises to follow!

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