🔥 30 DAY CHALLENGE TO LOSE FAT 

✅ Yay! It’s time for a new challenge: the 30 Day Arm Challenge. ✅ We often hear from women that training their arm muscles is not their favourite activity. That’s probably because arm exercises can get pretty intense, but did you know that your shoulders and upper back tend to carry less fat than the rest of your body? So doing the right arm exercises can give this area a nearly instant make-over! You will feel and see muscles you didn’t even know you had!

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1. ✅ Normal push-up
The beauty of the push-up is that you can do it anywhere, anytime. This exercise targets not only your arms and chest but also gets a burn going in your core.

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✅ Instruction: Start with a face-down prone position on the floor. Keep your feet together. Your weight should be on your chest // Position hands palms-down on the floor, slightly wider than your shoulders, with your elbows pointed towards your toes // Now raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet // Make a straight line from your head to your heels. This position is called a “plank,” which is used for various other exercises

2. ✅ Reverse push-up
A reverse push-up is the complete opposite of a regular push-up. Your hands and feet are still contacting the ground, except you are in an inverted position.

✅ Instruction: Start this excercise by sitting on the floor, with your palms on ground, below shoulders. Squeezing butt and thighs. Push up into a reverse plank and hold for a 5 seconds. Slowly lower yourself back to the ground and repeat. Keep body in straight line and don’t let hips raise or lower.

🚨 30 DAY CHALLENGE PERFECT BODY

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The most important part of the body an athlete can train is the posterior chain—i.e., the muscles on the backside of the body, including the glutes and back. The posterior chain is responsible for the majority of power production and contains huge muscles that help to stabilize and control the body.

If you aren’t working your posterior chain throughout the week, and you’re training your “mirror muscles” instead, it’s time to change your routine. Here’s a 30-day challenge to quickly build strength and size in your posterior chain.

🚨 Side Kicks

• Begin on hands and knees.
• Place hands directly under shoulders and knees directly under hips.
• Extend one leg and tap your toe outside the opposite leg.
• Pushing through the heel to engage glute and hamstring, lift leg in a diagonal path and squeeze the outside hip.
• Return by tapping toe outside opposite leg.
• Complete reps for each leg.

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🚨 Donkey Kicks

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• Begin on hands and knees.
• Place hands directly under shoulders and knees directly under hips.
• Lift one leg until the bottom of the foot is parallel with the ceiling. Start with the leg even with your hip and lift it like you’re trying to push the ceiling.
• Return the leg back even with the hip.
• Complete reps for each leg.

🚨 Cobras

• Begin in prone position, on your stomach, arms extended in front of your body, palms on the floor.
• Lift arms and chest off the floor.
• Reach your arms back and try to bring them together  behind your body.
• Hold and squeeze for a second.
• Return your hands in front of your body with your palms on the floor.

🚨 Tips

• Engage core to keep hips flat to the ground throughout Side Kicks and Donkey Kicks.
• Move slowly through each motion for better results.
• Continue to breath continuously through exercises.