How to stay physically active with this home workout

Hello and welcome to my blog! Welcome to the challenges series. As I mentioned in a previous blog, I was doing 4 different challenges at the same time. Today I finished the home workout challenge, which leaves the no junk food challenge (stay tuned) and I began a kindness challenge today as well.

Before Ramadan, I had built up a workout routine. I was using the application 7M for women, which has different 7 minute workouts (you can pick and choose or click on the daily 7 workout which uses a blend of abs and other workouts, but in 7 minutes).

I started with 3 times a week in November 2020 (prior to that, I was a couch potato) and moved up to 5 and sometimes 6 times a week by the end of March 2021. So this workout challenge may seem like a downgrade of how often I was exercising (I realize to fit people, my workouts are their warm ups) but in Ramadan, I get really physically tired from the fast so I’m not able to do my regular 7 minutes workouts.

I did this challenge to encourage myself to keep moving rather than go back to being a couch potato (I must say I’ve been doing housework and cooking and that counts as workout as well, but these are quantifiable workouts). Anyway, if you’re fit and looking to add or diversify your warm ups, or you’re a beginner and just want to get moving, these workouts are for you!

21 days home workout challenge:

Day 1

sit ups
squats
push ups
plank

20 sit ups, 20 squats, 10 push ups, 30 sec plank

Day 2

burpees
leg raises
jumping jacks
wall sit

– 15 burpees
– 15 leg raises
– 20 jumping jacks
– 20 sec wall sit

Day 3

– 25 sit ups
– 10 burpees
– 20 jumping jacks
– 20 leg raises

Day 4

Lunges

– 30 sec plank
– 20 lunges
– 15 crunches
– 15 push ups

Day 5

Mountain climbers

– 20 mountain climbers
– 20 crunches
– 30 squats
– 35 sec plank

Day 6

– 30 squats

– 20 push ups

– 25 leg raises

– 30 sec plank

– 15 burpees

Day 7

Rest day.

Day 8

– 25 sit ups
– 20 crunches
– 25 jumping jacks
– 30 squats
– 35 sec plank

Day 9

– 30 squats

– 20 push ups

– 25 mountain climbers

– 25 crunches

– 30 sit ups

Day 10

– 35 sec plank
– 25 leg raises
– 25 crunches
– 35 squats
– 30 jumping jacks

Day 11

– 35 jumping jacks
– 25 burpees
– 25 lunges
– 30 sec wall sit
– 35 sit ups

Day 12

– 35 squats

– 25 push ups

– 35 sec plank

– 30 leg raises

– 35 jumping jacks

Day 13

– 30 sit ups

– 20 burpees

– 25 mountain climbers

– 35 squats

– 30 sec plank

Day 14

Rest day

Day 15

– 25 burpees

– 35 leg raises

– 40 jumping jacks

– 40 sec wall sit

– 30 sit ups

Day 16

– 30 mountain climbers

– 35 squats

– 35 crunches

– 40 sec plank

– 30 lunges

Day 17

– 30 squats

– 25 push ups

– 30 sit ups

– 35 crunches

– 35 jumping jacks

Day 18

– 45 jumping jacks

– 35 mountain climbers

– 45 sec wall sit

– 35 sit ups

Day 19

– 35 crunches

– 25 push ups

– 25 burpees

– 40 sec plank

– 35 leg raises

Day 20

– 40 squats

– 30 crunches

– 25 burpees

– 40 jumping jacks

– 40 mountain climbers

Day 21

Rest Day (keep challenging yourself in the next weeks and don’t forget to share the results with the community to inspire others!)

To do this challenge, go to: https://21dayschallengeapp.com/app/challenge

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