While it doesn’t take a new year or a new decade—or even a new day—to start a fitness program, sometimes that turn of the clock or calendar is just the start you need.
Inspired by this new decade and all the potential that lies ahead, we have put together a fun fitness program that will help you gain momentum to get in shape and reach your goals.
Every day, for 20 days, you will do 20 repetitions of two exercises. And what’s better, you only have to do 10 basic exercises, but this rotation of movements helps you work more parts of the body and muscle groups while giving others a break. The best part is that it doesn’t take a lot of time, so it’s relatively easy to commit to – and, for that reason, it’s super effective.
Also, as you will get stronger as the days progress, we will give you slightly harder movements so that you continue to get a great muscle building and fat burning effect on your body. Is that how it works:
Here is the guide:
For 20 days, you will do 20 repetitions of each exercise. If you can’t do 20 in a row, rest as little as possible until you reach 20. If it’s too easy, add more weight. (Be careful: 20 reps goes quickly.) Rest for a minute, then do 20 reps of the second exercise. And so with each day until the 20th day.
glute bridges
Lie on your back with your knees bent and your feet flat on the floor.
Lift your hips off the ground so your body forms a straight line from your shoulders to your knees.
Pause when you’re in that position, then slowly lower your body back to the ground.
Do 20 repetitions.
push-ups
Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
The body should form a straight line from the shoulders to the ankles.
Squeeze your abs to the maximum and keep them tight.
Lower your body until your chest almost touches the ground, making sure your elbows are tucked in close to your torso.
Pause and return to the starting position.
Do 20 repetitions.
squat
Stand with your feet a little more than shoulder-width apart and your chest lifted.
Extend your hands out in front of you to help maintain your balance.
She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
Do 20 repetitions.
Bodyweight Row
Put your feet forward and lean back slightly, at least 45 degrees.
Keeping your core tight and your hips high, pull yourself in by driving your elbows toward your hips.
Squeeze your lats and upper back hard to finish, then straighten your arms fully until your shoulder blades stretch at the bottom before performing another rep.
Do 20 repetitions.
Single leg glute bridges
Perform single-leg glute bridges by lying on your back with your hands palms down at your sides.
She extends one leg, squeezes her glutes, and pushes off with the other leg.
Keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
Do 20 repetitions with each leg.
elevated pushups
Start in a high plank with your hands resting on a low box, bench, step, or couch.
Keeping his elbows close to his torso, he bends his arms and lowers his chest until he reaches the top of the box.
Make sure to keep your core engaged and spine straight. Then push with the palms of your hands to straighten your arms.
Do 20 repetitions.
Dumbbell reverse lunge
With a dumbbell in each hand, take a long step back with one leg.
She firmly plants her heel down and lowers until her back knee touches the ground.
Push through your front leg to come back up and repeat on the other side.
Do 20 repetitions with each leg.
Bench Dumbbell Row
Put your right hand and knee on a bench.
With the other hand, the left, he grabs a weight.
He raises the weight and lowers it again.
Do 20 repetitions.
side squats
Stand slightly wider than shoulder-width apart and clasp your hands at chest height.
From that position and, without moving your feet, lean as far as you can to one side.
Return to the starting position and repeat on the other side. That’s a repeat.
Do 20 repetitions.
plank push-up
It is about going up and down on the plates: we place ourselves on the floor resting our hands and the tips of our feet on the mat. That is the starting push-up position.
From there we go to the position of the plank on the elbows, and then we return to the original position.
Do 20 repetitions.
