Bellisima 30 day weight loss challenge: Lose weight and transform your body

If you want to lose weight, burn fat or kick start your fitness journey and transform your body then this challenge is for you.

This challenge has both strength and cardio. You will not only burn fat, you will also build lean muscle.

There are 7 compound body weight exercise in this challenge and 1 exercise with dumbbell.  You can still do the exercise if you do not have a dumbbell. These exercises were carefully selected because they will work more body part and this will lead to more fat burn, weight loss and slimming down.

Before, starting this challenge, check your weight and record it on a paper, or on your phone. Get a measuring tape and measure your upper arm width, your thigh width and your waist, write them down. You will check your weight and the measurement every Saturday. It will help you to track your weight and what the challenge will help you to achieve in the other areas of your life like:

  • Flexibility
  • Endurance
  • Focus

The exercises work on every part of your body; your abs, booty, hips, arms, legs, shoulder and back. After each rep of any exercise, take 10 seconds break till you complete the set for the day. For the reverse lunge, the high knees and side plank, you have to do the suggested number of reps on each side. Drink water regularly during the day.

The videos of the exercises are shown after the table so you will see them and know the proper form. I will answer any question you have if you leave a comment or join our Facebook group Bellisima fitness to find support. I will also take care of your concerns in the group.

The exercises are high intensity but you can pick the pace that is comfortable for your level of fitness. If you need easier version of any of the exercise, let me know in the group or below.

The diet plan for this challenge will be out on Saturday.

Here are the exercises;

 

DAY 1

10 JUMPING JACKS

10 REVERSE LUNGE

10 HIGH KNEES

10 JUMP SQUATS

DAY 2

10 JUMPING JACKS

10 REVERSE LUNGE

10 HIGH KNEES

10 SQUAT JUMPS

 

DAY 3

10 BENT OVER ROWS

10 SECONDS PLANK

10 SECONDS SIDE PLANK

10 SUPER MAN

 

DAY 4

10 JUMPING JACKS

10 REVERSE LUNGE

10 HIGH KNEES

10 JUMP SQUATS

DAY 5

10 JUMPING JACKS

10 REVERSE LUNGE

10 HIGH KNEES

10 JUMP SQUATS

DAY 6

REST DAY

 

DAY 7

15 JUMPING JACKS

15 REVERSE LUNGE

15 HIGH KNEES

15 JUMP SQUATS

DAY 8

15 JUMPING JACKS

15 REVERSE LUNGE

15 HIGH KNEES

15 SQUAT JUMPS

 

DAY 9

15 BENT OVER ROWS

15 SECONDS PLANK

15 SECONDS SIDE PLANK

15 SUPER MAN

 

DAY IO

15 JUMPING JACKS

15 REVERSE LUNGE

15 HIGH KNEES

15 JUMP SQUATS

DAY 11

15 JUMPING JACKS

15 REVERSE LUNGE

15 HIGH KNEES

15 JUMP SQUATS

DAY 12

REST DAY

 

DAY 13

20 JUMPING JACKS

0 REVERSE LUNGE

20 HIGH KNEES

20 JUMP SQUATS

DAY  14

20 JUMPING JACKS

20 REVERSE LUNGE

20 HIGH KNEES

20 SQUAT JUMP

DAY 15

20 BENT OVER ROWS

20 SECONDS PLANK

20 SECONDS SIDE PLANK

20 SUPER MAN

DAY 16

20 JUMPING JACKS

20 REVERSE LUNGE

20 HIGH KNEES

20 JUMP SQUATS

DAY 17

20 JUMPING JACKS

20 REVERSE LUNGE

20 HIGH KNEES

20 JUMP SQUATS

DAY 18

REST DAY

 

 

DAY 19

25 JUMPING JACKS

25 REVERSE LUNGE

25 HIGH KNEES

25 JUMP SQUATS

 

DAY 20

25 JUMPING JACKS

25 REVERSE LUNGE

25 HIGH KNEES

25 SQUAT JUMPS

DAY 21

25 BENT OVER ROWS

25 SECONDS PLANK

25 SECONDS SIDE PLANK

25 SUPERMAN

DAY 22

25 JUMPING JACKS

25 REVERSE LUNGE

25 HIGH KNEES

25 JUMP SQUATS

DAY 23

25 JUMPING JACKS

25 REVERSE LUNGE

25 HIGH KNEES

25 JUMP SQUATS

DAY 24

REST DAY

 

DAY 25

30 JUMPING JACKS

30 REVERSE LUNGE

30 HIGH KNEES

30 JUMP SQUATS

 

DAY 26

30 JUMPING JACKS

30 REVERSE LUNGE

30 HIGH KNEES

30 JUMP SQUATS

 

DAY 27

30 BENT OVER ROWS

30 SECONDS PLANK

30 SECONDS SIDE PLANK

30 SUPER MAN

DAY 28

30 JUMPING JACKS

30 REVERSE LUNGE

30 HIGH KNEES

30 JUMP SQUATS

DAY 29

30 JUMPING JACKS

30 REVERSE LUNGE

30 HIGH KNEES

30 JUMP SQUATS

DAY 30

REST DAY

 

Jumping jacks

How to do it

  1. Stand with your feet together with your hands down by your side.
  2. In one motion jump your feet out to the side and raise your arms above your head.
  3. Immediately reverse that motion by jumping back to the starting position.

 

Reverse lunge

How to do it

 

  1. Stand up tall with your chest up, shoulders back, abs tight and feet hip-width apart
  2. Keeping your upper body straight, with your hands on your waist, shift your weight to one foot, step backward with your right foot and lower your knee to the ground ( go only as low as is comfortable for you)
  3. Pause, then push yourself back up to the starting position as quickly as you can. Do the same on your left. That is one rep. Do the number of reps for the day.

The reverse lunge helps to reduce excess fat from your legs and it helps to firm your booty. It also helps in developing core strength.

High knees

How to do it

  1. Stand straight with the feet hip width apart, arms hanging down by your side and looking straight ahead
  2. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is preferable. Keep your abs in and tight.
  3. Your arms should be following the motion.
  4. Touch the ground with the balls of your feet.

High knees burns fat, tones your abs, your thighs and arms.

Jump squat

How to do it

  1. Place your hands by your side and stand with your feet hip-width apart.
  2. Push your hips back and bend your knees until your thigh are nearly parallel to the floor.
  3. Keeping your chest up, jump as high as you can then immediately lower into a squat and jump again for the next rep.

The jump squat burns fat, tones your abs and develops your butt muscle.

Bent over rows

How to do it

  1. Holding a pair of dumbbells so your palms are facing each other, stand with your feet hip-width apart and knees bent.
  2. Bend forward from the hips
  3. As you pull your shoulder blades together, row the weights toward your chest, squeezing your shoulders.
  4. Bring your arms back to starting position. That is 1 rep. Complete the reps.

Bent over rows helps to tone your shoulder and arms

Plank

How to do it

20150101_013837

  1. Get into a plank position, with your forearms on the ground, elbows directly under your shoulders, feet hip-width apart, and legs extended straight behind you.
  2. Your body should form a straight line from your shoulder to your ankles, and your abs tight.
  3. Keeping your hips parallel to the floor, squeeze your butt and hold your tummy tightly tucked in. Do not allow your hips to sag and touch the ground. Hold for the number of seconds.

Plank targets your core. It burns abdominal fat and tones your abs

Side plank

How to do it

20150101_014058-1

  1. Lie down on your right side with your legs straight.
  2. Contract your abs by drawing your belly button in towards your spine, and prop your upper body up on your right elbow and forearm.
  3. Lift your hips off the floor until your body forms a straight line from your shoulders to ankles. Keep your abs in and tight. Hold for the number of seconds then switch sides and repeat

The side plank tones your abs and oblique; the sides of your abs

Super man

How to do it

  1. Lie belly down and draw your belly button toward your spine to tighten your abs. Keep your legs straight, arms stretched out over your head, and palms facing each other
  2. Contract your butt, arch your back and raise your arms and legs.
  3. Hold for 3- 4 seconds and slowly lower them down to the floor. Repeat

The superman tightens your booty, strengthens your lower back and reduces lower back pain

If you are a beginner, take it easy. Start slowly and build up strength. If you have been working out before, aim to increase the recommended set, but not the reps. That will be more beneficial and will protect you from injury.

Are you read to transform your body? Yes, let’s do it.

Remember to let me know how you get on. Leave your comment and questions below. I will love to hear from you.

 

Author: Nkeoma DND Agu

Nkeoma DND Agu is a certified personal, group, and corporate fitness trainer. She is also a certified fitness and nutrition coach. She has been in the fitness industry for more than 10 years. She holds certification with one of the highest certifying bodies in fitness and wellness in USA, National Exercise and Strength Training Association (NESTA) She is the Director of Bellisima Fitness And Health Studio Ltd. She helps individuals and corporate bodies in Nigeria and all over the world to achieve personal and company fitness and health goals.

16 thoughts

      1. I haven’t actually started it yet, but I intend to. I put the exercises into an easier to read chart and watch my blog for my progress with it! I’ll either start today, if not it’ll be Sunday. Would you like me to email you the chart? It’s nothing fancy, I just think it’s easier to follow.
        Thanks,
        Simcha

        Liked by 1 person

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