21-Day Summer Body Challenge (3 movements) ☀️👙

let’s get our bodies ready for summer!

it’s already getting hot outside and bikini season is fast approaching! but so much focus is put on how we look, and never really how we feel. when i was overweight I wasn’t able to carry my own body weight properly and it made me feel horrible and like i couldn’t do anything active. feeling good and mobile is just as, if not more, important than just looks.

so here’s a 21 day challenge to prep our bodies for all the fun summer activities!

this challenge is great for everyone, no matter where you are in your fitness journey! each week you’re adding one new bodyweight exercise into your routine. each exercise focuses on a different part of the body for a full body transformation. the goal is improving the way our bodies move and carry themselves, as well as improving strength, endurance, and stamina!

⭐️ WEEK 1 - deep core

leg raises/tucks

there’s 4 variations:

hanging leg raises - hardest

hanging leg tucks - harder

lying leg raises - easier

lying leg tucks - easiest

start at whichever level presents a challenge!

🏁 10-50 reps

start with however many reps you can do, minimum 10. then each day try to beat however many you did the day before! the goal is to get to 50!

⭐️ WEEK 2 - upper body

push ups

theres 4 ways you can do this:

on the wall - easiest

lower incline - easier

on the floor - hardest

knees on the floor - harder

start at whichever level you can do 5 consecutively!

🏁 5-30 reps

push ups are HARD! even experienced gym goers struggle with them (including myself LOL). the goal is to improve our ability over time. start at whichever level you need to, minimum 5 reps. then try to top how many you can do each day! the goal is 30!

⭐️ WEEK 3 - lower body

squats

🏁 10-50 reps

do however many squats you can do in a row, minimum 10, then top your number each day. the goal is to get to 50 !

‼️things to remember

you’re ADDING the new exercise each week. week 1 is raises, week 2 is push ups AND raises, and week 3 is all 3 exercises!

remember to take rest days! they’re SOOO important for muscle recovery and growth! give your body 1-2 days to recover. i like to take mine on wednesdays and sundays!

pair this challenge with protein/clean eating! food matters just as much as exercise does. exercise alone will not show you results, you gotta pair it with a good diet. (see previous post for low cal brownie 🙈😜)

you can break this up! so instead of doing 50-30-50, split it into morning and night! 25-15-25 twice a day!

❗️you may not SEE results in 3 weeks! but that’s okay, that’s not the goal! the goal is FEELING better and improving the way we our weight. PAIR this with an exercise routine. this is NOT a weight loss challenge! see my other posts on how to lose weight!

💓 improving your health doesn’t have to be super complicated. 3 simple exercises can make a huge difference!

are you up for the challenge? let me know down below - like and follow for more 🫶🖤

#summerbodychallenge #summerworkoutchallenge #bodytransformation #fitnesschallenge #workoutchallenge