30 days ironing challenge : change your core in a month

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This 30-day iron challenge is designed to help you progress gradually until you make a perfect iron. In addition, the circuits will increase your heart rate , make you sweat and feel like you exercise your abs (yes you will feel as if you will burn inside).

Remember: the table is a powerful exercise. Strengthens the central muscles helps you give yourself more stability, prevent back pain and sculpt your waist.

The movements

Iron with extended arm

Place yourself in a position of flexion on the floor with your arms below your shoulders and hips forming a straight line with your shoulders and feet. Contract the abdomen and keep the posture for the recommended time.

Iron with arms supported

Lie on the floor with your elbows just below your shoulders and legs fully extended. Contract the stomach and buttocks and hold this position for the desired time.

Balancing iron

Lie on the floor with your elbows just below your shoulders and legs fully extended. It contracts the stomach and buttocks. Now move your body back and forth with the help of your feet.

Plates with hip rotation

Place yourself in the iron position, with your body straight and both forearms and the toes resting on the floor. Begin to swing your hip from side to side, keeping your abdomen and buttocks tight. The hands must be fixed and the feet must act as a pivot. Try not to move the rest of the body while moving your hip and hold your legs straight, without losing your balance, throughout the exercise.

Iron goes up and down elbows

Place yourself in the iron position with your elbows just below your shoulders and your forearms on the floor and your feet apart at the distance from your hips. Once you are in the right position, push yourself up to stretch your arms and stay in an iron position with your arms extended.

Iron with jumps

Lie on the floor with your elbows just below your shoulders and legs fully extended. Contract your stomach and buttocks and now in a jump open and close your legs. Remember to try to keep your back straight.

The challenge

  1. Day 1. Make an iron with supported elbows. Try to endure as much as you can.
  2. Day 2. Hold 30 seconds on an iron + another 30 seconds of iron with rocking.
  3. Day 3. Hold 30 seconds on an iron + 30 seconds of iron with hip rotation.
  4. Day 4. Hold 30 seconds on an iron + 30 seconds of iron with ups and downs.
  5. Day 5. Hold 30 seconds of each of the plates we have practiced.
  6. Days 6. Rest
  7. Day 7. Hold on for 30 seconds on an iron + another 30 seconds of iron with balancing. Repeat it twice.
  8. Day 8. Hold 30 seconds on an iron + 30 seconds of iron with hip rotation. Repeat it twice.
  9. Day 9. Hold 30 seconds on an iron + 30 seconds of iron with ups and downs. Repeat it twice.
  10. Day 10. Hold 30 seconds of each of the plates we have practiced. Repeat it twice.
  11. Day 11. Rest
  12. Day 12. Hold on for 45 seconds on an iron + another 45 seconds of iron with balancing.
  13. Day 13. Hold on 45 seconds on an iron + 45 seconds of iron with hip rotation
  14. Day 14. Hold 45 seconds on an iron + 45 seconds of iron with ups and downs.
  15. Day 15. Hold 45 seconds of each of the plates we have practiced
  16. Day 16. Rest.
  17. Day 17. Hold 45 seconds on an iron + another 45 seconds of iron with balancing. Repeat it twice.
  18. Day 18. Hold 45 seconds on an iron + 45 seconds of iron with hip rotation. Repeat it twice.
  19. Day 19. Hold 45 seconds on an iron + 45 seconds of iron with ups and downs. Repeat it twice.
  20. Day 20. Hold 45 seconds of each of the plates we have practiced. Repeat it twice.
  21. Day 21. Rest
  22. Day 22. Hold 1 minute on an iron + 1 minute of iron with rocking.
  23. Day 23. Hold 1 minute on an iron + 1 minute of iron with hip rotation.
  24. Day 24. Hold 1 minute on an iron + 1 minute of iron with up and down elbows
  25. Day 25. Hold 1 minute of each of the plates we have practiced.
  26. Day 26. Rest
  27. Day 27. Hold 1 minute on an iron + 1 minute of iron with rocking. Repeat it twice.
  28. Day 28. Hold 1 minute on an iron + 1 minute of iron with hip rotation. Repeat it twice.
  29. Day 29. Hold 1 minute on an iron + 1 minute of iron with ups and downs. Repeat it twice.
  30. Day 30. Hold on 1 minute by iron. Repeat it four times. + 1 minute of iron with jumps.
  31. Day 31. Hold all you can to iron.

For combined movements (for example, iron + rolling iron), rest 10 to 30 seconds between exercise and exercise.

For circuits (for example, iron + balancing plate x 2 times), rest 60 seconds when you finish the first one.

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