30 day chest challenge

James Farrell It’s true: You want a bigger butt. It’s one of the top workout requests that we get from readers. But we know it’s not just size that matters—what you’re seeking is a tight, toned, rounded rear, not a flat or flabby one. And our glute-centered guide will help you get it—in just one month. Our 30-Day Glute Challenge was designed to hammer the gluteals with high frequency and volume, with three days of training followed by one off day. Each training session includes at least one exercise that targets the lower glutes and one exercise that targets the upper glutes.You’ll do nine moderate- to high-rep sets each workout to optimize glute activation, metabolic stress, and time under tension while still allowing for quick recovery so that training can resume the following day. In addition, aim to do one to two hours of cardio per week. Try to choose incline treadmill walking, using the elliptical, or riding a stationary bike instead of running. Over the next few weeks, increase the amount of weight and/or reps for each exercise. Then get ready to put your backside front and center, like our fitness model, IFBB Bikini pro Anna Starodubtseva.30-day Butt Challenge Do three sets of each of the three exercises given per day. Increase the rep count as you progress. Days: 1, 5, 9, 13, 17, 21, 25, 29Banded Goblet Squat: 8 to 12 repsBarbell Glute Bridge: 10 to 15 repsBanded Seated Hip Abduction: 20 to 30 repsDays: 2, 6, 10, 14, 18, 22, 26, 30Dumbbell Reverse Lunge: 8 to 12 repsB-stance Romanian Deadlift: 8 to 12 repsCrouched Sumo Walk: 20 to 30 repsDays: 3, 7, 11, 15, 19, 23, 27Elevated Glute Bridge: 8 to 12 repsReverse Hyperextentension: 20 to 40 repsHip-hinged Abductions: 8 to 15 repsDays: 4, 8, 12, 16, 20, 24, 28Rest 1 of 9James FarrellBanded Goblet SquatWorks: Glutes, Quads, HamstringsPlace a miniband just below both knees and stand with feet shoulder-width apart and flared around 15° to 35° outward. Hold the top of a single heavy dumbbell vertically in both hands in front of chest, elbows pointing down and tucked close to body. Lower down into a deep squat, bringing elbows inside knees as you push outward on the band with both legs. Keep feet flat on the floor and chest tall. Drive through the heels to come back to standing position. 2 of 9James FarrellBarbell Glute BridgeWorks:

The better. Day 5: Countertop push-ups 3 sets of 15 reps (rest 30 seconds between sets)Day 6: Side plank 2 reps of a 30-second hold on each side (rest 30 seconds between holds) How to do it: Lie on your right side, legs extended, left foot stacked on top of the right. Place your right elbow under your shoulder. Lift your hips and knees off the mat and keep your body in a straight line. If you can’t hold the pose the whole time, modify it by starting a different way: Instead of having legs outstretched, bend at the knees so your feet are behind you. Do the side plank by lifting your hips off the floor (your knees will still be on the floor). Day 7: RESTWeek 2 This week includes some triceps exercises in addition to those that strengthen chest, core, and quads. The triceps (on the backs of your arms) assist with any exercise that requires the chest to work. So stronger triceps mean you’re closer to nailing a push-up!Day 1: Triceps dips 3 sets of 12 reps How to do it: Sit on a sturdy chair or bench. Place your hands on either side of your hips so palms are resting on the bench and fingertips are hanging down. Scooch off the edge of the bench, keeping knees bent and feet together. Lower your hips toward the floor by bending your elbows. Challenge yourself to keep your hips as close to the bench as you can. Day 2: Countertop push-ups 3 sets of 20 reps (rest 30 seconds between sets)Day 3: High plank with shoulder taps 4 reps of a 30 second hold (rest 30 seconds between holds) How to do it: Instead of doing a plank on your forearms like you did in week one, do this with fully extended arms—you’ll look like you’re about to do a push-up. Take your right hand off the floor and tap your left shoulder. Bring your right hand back to the floor. Lift the left to tap your right shoulder. Keep alternating until you’re out of time. Day 4: Chair or bench push ups 3 sets of 10 reps (rest 30 seconds between sets) How to do it: Instead of doing your push-ups against a countertop, go lower! Do them against a very sturdy chair that won’t move under you, or do them on the seat of a bench.Day 5: Wall sits 3 reps of a 45 second hold (rest 1 min between holds)Day 6: Chair or bench push-ups 3 sets of 12 reps (rest 30 seconds between sets)Day 7: RESTWeek 3 This week is all about more reps and longer planks. Plus, you’ll move away from the wall and into squats to keep strengthening your lower body. Modify any moves, if neededDay 1: Chair or bench push-ups 3 sets of 15 reps (rest 30 seconds between sets)Day 2: Elbow plank 3 reps of a 45 second hold (rest 45 seconds between holds)Day 3: Triceps dips 3 sets

As part of his recent overarching weight loss and body transformation challenge, a YouTuber spent 30 days doing mountain climbers. While he only performed the core-torching move for three minutes each day, he found that in concert with his other efforts, he was able to lose more than 30 pounds, dropping from 220 pounds on day one to 188 on day 30. The mountain climber is a simple enough exercise to perform, requires no equipment, and is great for working your core and building upper body strength. Simply start in a plank position, and then alternate driving your knees up towards your chest. Rather than attempting to get as many reps done as quickly as possible, the aim here is to maintain strong form. "We must be careful when performing this exercise, or we could injure the muscles near the pelvis," he says.If you are interested in incorporating mountain climbers into your own workout, he recommends doing five minutes of dynamic stretches as a warmup first. (If you're a beginner and don't think you have the necessary core strength or upper body strength to manage more than one or two mountain climbers, then you can start with an elevated variation, using a box or bench to support the upper body and take some of that pressure off.)He then recommends doing the move for 15 seconds at maximum effort, with three minute intervals in between. "As you become fitter and more accustomed to mountain climbers, you can increase the number of intervals you perform in a workout and decrease the recovery time in between intervals," he says.