30 day little black dress challenge you can prepare at a party where you have in your party dress. It consists of a complete workout that lasts for 30 days. You train all your muscle groups during this period. The challenge will help you get a toned body so you will look better in a dress.
What are you training for 30 days little black dress challenge?
During this challenge, you do a lot of different exercises that you train your entire body. You train your abdomen, buttocks, back, arms and legs. The exercises that you are performing the plank, push-ups, mountain climbers, jumping jacks, burpees, high knees, squats, lunges, bridges and Triceps dips. The exercises are more intense, so that your muscles get stronger during 30 days. This means that at the end of the challenge also see real results.
What do the exercises?
During the challenge you do every day three different exercises. After three days you love a day of rest. Here is how you do these exercises. Repeat these exercises as long as indicated in the diagram.
On the shelf, you lie on your stomach with elbows under your shoulders. You lift your body by supporting the back straight with your forearms and toes. This attitude should stay as long as indicated in the diagram. With this exercise to train your abs.
When a boot drive up in the same way as in the shelf. You rely on your hands and oozing through the elbows until your body move almost to the ground. Push yourself up afterwards. With this exercise you exercise your muscles, especially your biceps.
When a climber montain start is the same as for push up. You take your right foot off the floor and slowly bring your knee to your chest. Then go back to the starting position and repeat the exercise with your left leg. With this exercise you practice almost all muscle groups.
For a jumping jack you stand upright with feet together and hands along the sides. Put your feet in one hop apart and bring your hands over your head. Then go over a jump back to the starting position. With this exercise you practice almost all muscle groups. In addition, also educate you your condition.
In a burpee go squat stand with your hands next to you on the ground. Then bring your legs back so that you end up in a push up position and do a push-up. Then you can go back to the squatting position after which you then stand with your arms straight above your head. With this exercise you practice almost all muscle groups.
At the high knee boot in a standing position with your legs slightly apart. Then take your right knee towards your chest and stay standing in three seconds. Bring your legs now back to its original position and repeat this exercise again. Then do the same thing with your left leg. With this exercise you exercise your leg muscles.
In the squat is standing with feet together. With your back straight, bend your knees as you pull your abdominal muscles. The longer you let your knees, the harder the exercise. In a squat, you can make your hands forward and keep your knees. With this exercise you practice your buttocks and thighs.
With an outcome you are standing straight with legs slightly apart. Place your hands on your hips and make a major step with your right foot forward. You bend left knee to just above the ground. The right knee will create a right angle of 90 degrees. Keep your back straight and continue for about five seconds in this mode. Then go back to the starting position and repeat with the left foot. With this exercise you practice your buttocks and legs.
With a bridge lying on your back with your knees bent and feet on the floor. Bring your buttocks off the floor and make a straight line from the back and the thighs. Hold this position briefly, and then go slowly on the ground. With this exercise to train your glutes, back and legs.
At the Triceps dip, you need a gym bench or Chair. Go with your back against the Chair and put the hands with fingers pointing forward, behind the back of the seat of the Chair. Place your feet forward so your body has a sitting position. Bag slowly through your ellen ellen bows bows until you reach shoulder level. Keep your back straight in this work. Then go back to the starting position. With this exercise you exercise your muscles, especially the triceps.
To be in shape after 30 days, the exercises are repeated regularly according to the schedule below. You build up the exercises slowly, repeat this more often.
After the challenge
If you have been keeping on the diagram above 30 days, and you have the whole exercise completed, you will certainly notice the difference. Your muscles have become stronger and the exercises are easier.This does not mean that you have lost weight after 30 days. Lose weight, you need to adjust your diet to. It also helps to do cardio training in addition to the above challenges, such as running or cycling. The exercises will help you lose weight and make your body more toned and muscular.