POPSUGAR Fitness

Quick and Intense 2-Week Total-Body Challenge

Jun 26 2014 - 2:03pm

If you enjoyed toning your legs with our Squat Challenge [1], your core loved the Crunch Challenge [2], and your upper body felt pumped doing the Push-Up Challenge [3], get ready for a total-body fitness challenge that combines exercises from all three of these challenges to strengthen and firm your entire body. This is a short workout anyone can fit into their busy day because it only takes a few intense minutes.

This challenge only involves three exercises: sumo squats, T push-ups, and V crunches. Below are descriptions of how to do each move, and below that is the two-week plan. Instead of completing a certain amount of reps, by the end of the two weeks, you'll be able to do a minute of each exercise twice through. The beauty of this challenge is to get you in the habit of strength training four to five times a week. And once you reach the 14th day, keep going, with the mind-set that a little bit of time spent toning your muscles goes a long way.

Sumo Squat

T Push-Up

V Crunch

The Two-Week Plan

Safely and effectively complete as many reps as you can of sumo squats, T push-ups, and V crunches for the time designated below. Feel free to adjust the times based on your ability level.

Day Time
Day 1 30 seconds each
Day 2 30 seconds each, repeat twice
Day 3 35 seconds each
Day 4 Rest
Day 5 40 seconds each
Day 6 40 seconds each, repeat twice
Day 7 45 seconds each
Day 8 Rest
Day 9 50 seconds each
Day 10 50 seconds each, repeat twice
Day 11 55 seconds each
Day 12 Rest
Day 13 60 seconds each
Day 14 60 seconds each, repeat twice


Source URL
http://www.fitsugar.com/fitness/Total-Body-Fitness-Challenge-34957098