30-Day Home Workout Plan: Fit for the New Year (30-Day Home Workout Plan by Amanda Freeman)

The New Year is just around the corner, and for those who want to meet it in great shape, it's time to start working on your figure. estet-portal.com just has an excellent workout plan for this, following which you can tighten your body just in time for the New Year holidays. This 30-day home workout plan is offered by Amanda Freeman, who developed the popular SLT workout system in America. The peculiarity of such a training plan is that it is based on three exercises, alternating with a different kind of activity - running, dancing, yoga or other types of physical activity.

Features of the 30-Day Home Workout Plan

The main advantage of the proposed training plan, according to Amanda, is the rather rapid manifestation of results that are achieved without the purchase of special equipment and trips to the gym.

The basic rule is to start with a certain number of repetitions per day and gradually increase it: more repetitions - more benefits. Variety in the plan is made by 30-minute classes of a different type of exercise, which you can choose, focusing on your own preferences and desires. Rest of the body will provide 1 day of break per week, which you also choose at your own discretion - i.e. in the end you will get 4-5 days of rest per month.

30-Day Home Workout Plan Exercises:

• spoon;
• lunges;
• swing.

Home Workout Plan: Spoon Exercise

Targeted areas: muscles of the lower abdomen, spine, shoulders, chest, hip flexors

1. Set up a chair and stand with your back to it. Place your palms on the edge of the seat with your fingers pointing down. Straighten your legs in front of you, only the heels touch the floor (see the figure above).
2. Engage your lower abdominal muscles and pull your torso up, sliding your heels closer to the chair in a sliding motion until your buttocks are above the seat of the chair. Stay in this position. Now lower your torso below the seat of the chair, sliding your heels forward.
3. Bend your elbows, keeping them close to your torso. Then fully straighten your arms and pull your feet to the starting position. Thus, you completed one approach.

You can place a rolled up towel under your feet to make it easier to slide.

Home Workout Plan: Lunge Exercise

Target areas: thighs, buttocks, arms

1. Feet slightly wider than shoulder-width apart, weight shifted to right foot, left toes touching the floor (or towel). Arms extended in front of you shoulder-width apart, palms facing up.
2. In a slow sliding motion, pull your left foot back and to the right, while bending your right leg at the knee. Bend your elbows so that they are perpendicular to the floor. As you take your left leg back for a lunge, raise your arms a little higher (5-10 centimeters).
3. Make a springy movement, bending your knees more, while remaining in place and not lowering your arms. "Spring" in place for 10-30 seconds, and then straighten your legs and slowly pull your left leg to the starting position.

There are two mistakes you can make when doing this exercise as part of your home workout plan:

- move too fast;

- shifting too much weight onto the moving leg.

The correct execution of this exercise implies a boa greater load on the motionless leg.

Home Workout Plan: Swing Exercise

Target zones: large gluteal muscles

1. Right palm, left forearm and both knees are on the floor. Bend your left leg at the knee and slightly turn it away from you and lift it off the floor.
2. Slowly lift your leg up (thigh height) - count of two.
3. After reaching the top point, straighten the leg, making a swing. Bend your knee again and slowly lower it back to the starting position.

To get the most out of this exercise from the home workout plan, it is important to maintain proper alignment: knees under hips, elbows under shoulders, back straight. Engage your core and avoid putting weight on the stationary side as this increases the risk of injury.

30-Day Home Workout Plan - Breakdown by Day