6 weeks challenge workout for beginners

 

Why a challenge?

These 6 weeks workout challenge is for everyone, men and women, sedentary who want to regain body shape but also people who have simply decided to combine their diet with a sporting activity. It is perfect for those who feel the desire to change but do not know where to start, for those who want to find a peaceful relationship with their body, for those who have low self-esteem and want to prove to themselves that "this time they can do it".

 

Why does the 6-challenge work?

In life, finding the motivation to start a new project is essential, but it is also often the most difficult obstacle to overcome. In fact, it is for this reason that challenges of all kinds are popular on social networks. Man loves challenges because having a defined goal gives grit and courage in times of difficulty or demotivation. So even those who do not have a strong spirit of competition are teased by the idea of a workout challenge, because putting themselves to the test and being able to overcome oneself is a source of great satisfaction.

If you are in a phase of your life in which you feel unmotivated to play sports, take part in our challenge. It is the right tool to get out of the routine and show yourself that you are able to complete a project. Within a week, you will enjoy challenging yourself every day and see that you can do it. You'll boost your self-esteem, as well as shape your body!

 

First week: Finding motivation and start a routine

This first week you have to find your fitness routine inside all your daily commitments.

Anyway, a very good way to start is to plan a starter workout that:

• Is made up of simple exercises, within everyone's reach
• Maximum 3 workouts for the next 6  weeks.
• Time-based workouts with intensity adaptable to the begin level

 

You can star with:

1. 30 seconds of jumping jack

This set should be repeated one more time with a minute of rest in between sets.

Then you can keep with:

1. 30 seconds of Push ups or Knee push up

      2.  30 seconds of Forwarded lunges

       3. 30 seconds of mountain climbing

 

 

If you want to take your first week challenge to the next level you can repeat this set one more time after you rest 1 minute between sets.

Second week challenge: a higher level

Now it is possible to introduce weights and barbells, or kettlebells. Obviously, if you can't go to the gym, you can use the equipment you have at home, such as bottles (water or detergents) or books. I dare you to be creative with the weights.

So, you started your routine. Now you will certainly feel fitter and more motivated to continue the workout. Remember that to be able to create a healthy habit you need to be consistent. 

Workout: Warm up 30 sec jumping jacks

• Dumbbell bent over row – 4 x 8-15 reps

• Dumbbell shoulder press – 4 x 8-15 reps (rest for 2-3 minutes after each superset)

• Kettlebell squat – 4 x 8-15 reps

• 3x45 second battle rope  (rest for 2 minutes after each set)

• Pull-ups 4 x 6-10 reps

• 3x30 seconds bicycle crunches  (rest for 2 minutes after each set)

Third- and fourth-weeks challenge: more intensity to your workouts

Now that you have made training a habit you can certainly have an edge and make your training even more challenging. In these 2 weeks the workout should be:

Workout week 3 :

• Dumbbell biceps curl – 3 x 6-12 reps

• Push up or knee push up – 3 x 12-15 reps (rest for 2-3 minutes after each superset)

• Barbell  squat – 3 x 6-12 reps

• Barbell lunges – 3 x 12-15 reps (rest for 2 minutes after each set)

• Dumbbell shoulder press – 3 x 6-12 reps

• Dumbbell lateral raise 3 x 12-15 reps (rest for 2 minutes after each set)

 

• Pectoral fly– 3 x 6-12 reps

• Lateral arm raise 3 x 12-15 reps (rest for 2-3 minutes after each set)

Workout week 4:

• Pull-up – 3 x 6-12 reps

• Dumbbell bent over row 3 x 12-15 reps (rest for 2 after each superset)

• Leg press – 3 x 6-12 reps

• Dumbbell Lunges – 3 x 12-15 reps (rest for 2 minutes after each set)

• Kettlebell squat  – 3 x 6-12 reps

• 3x45 second battle rope  (rest for 2 minutes after each set)

• 3x45 seconds of mountain climbing (rest for 2 minutes after each set)

• 3x45 seconds Plank –  (rest for 2 minutes after each set)

 

Fifth- and sixth-weeks challenge: from beginner to advanced

Now it’s time for some high-intensity interval training! You are not so beginner, no more…you know?  These workouts might be shorter than the previous weeks.

The training should be raised to 4 times a week. 

 

Workout 5 y 6

• Lateral arm raise – 15 reps
• Kettlebell squat  – 15 reps
• Dumbbell bent over row – 15 reps
• Pullups – 10 reps
• Dumbbell Lunges – 10 reps

Set a timer for 15 minutes. Blast through as many reps and exercises as you can, trying to limit rest times throughout. Pace yourself and be as productive as you can.

From the sixth week onwards, if you want to continue, you can repeat this exciting challenge adding more reps or weight. Good luck!