This routine is designed to help you get into shape without ever getting on the ground.
“This plan assumes access to standard gym equipment and will focus on standing exercises.”
This 30-day workout plan standing is a total game-changer for weight loss and fitness goals.
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Keep reading to learn more.
We’ll start with some basic moves to ease you in gently.
By the end of this week, you’ll feel comfortable and confident with the workouts ahead.
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Days 1-3: Full-Body Circuit
Repeat each exercise two times with a one-minute rest between sets.
Put your left foot forward for a staggered stance.
Pull the handle by driving the right elbow behind you and squeeze your shoulder blades together.
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Control the weight back to the starting position, and repeat.
it’s possible for you to alternate curls one arm at a time if it’s more comfortable.
verify to control the descent of the dumbbell for each rep.
6.
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Keep your upper arm stationary while extending the lower part of the arms back.
ensure to control each rep without bouncing.
These workouts will get your heart pumping and those calories burning.
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Get ready to feel more energized and capable than ever.
Days 8-10: Full-Body Circuit
Repeat three times with a one-minute rest between sets.
Perform the same exercises as in week one, and slightly increase the weights.
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Cycle at a high intensity for 60 seconds, followed by a low intensity for 60 seconds.
Repeat 10 times for 20 minutes total, focusing on standing cycling.
Day 14: CardioStationary Bike
Repeat day 11 by getting back on the stationary bike.
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We’ll be incorporatingexercises to build strengthin critical areas of your body.
The increased strength will not only help you with the workouts but also in your daily life.
Days 15-17: Full-Body Circuit
Repeat three times with a 90-second rest between sets.
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Perform the same exercises from days one through three and days eight through 10.
Increase the weights once again.
Day 18: CardioTreadmill
Introduce intervals.
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Walk for two minutes, then jog lightly for one minute.
Repeat for 30 minutes total.
Day 21: CardioJump Rope
Jump rope for one minute, then rest for 30 seconds.
Repeat for 20 minutes.
Week 4: Consolidation
In the final week, we’ll bring everything together.
You’ve come a long way; now it’s time to consolidate your progress.
Days 22-24: Full-Body Circuit
Repeat four times with a 90-second rest between sets.
Slightly increase weights if comfortable.
Keep RPM at the same level throughout.
Adjust the weights and intensity according to individual comfort and progress," says Masi.
