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

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

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.