Get toned with this 4-week resistance challenge to help strengthen your entire body. Dumbbells and resistance bands are recommended for this challenge but beginners can try the exercises with bodyweight or filled water bottles before buying weights.
This program is designed with weights in mind, and ideally you should have a set of light, medium and heavy weights. If you only have one set of dumbbells but also have some wrist/ankle weights, you could combine them to make heavier weights. However, it’s totally fine if you only have one set, and if you are a beginner, to not use any weights.
You will need to eat more to gain muscle and eat less to lose weight. Energy balance is an important factor when it comes to gaining weight or losing weight. If you’re in a caloric surplus, then it can assist with gaining muscle, and if you’re in a caloric deficit, then you’ll lose weight. Don’t forget, you may lose weight but not lose inches, or you may remain the same weight but drop a dress size. The best way to track your physical progress is by tracking your measurements and taking before/after photos at the same time of day, in the same clothing, from the same angle. Have realistic expectations as it depends on your goals, your efforts into it, and giving yourself enough time to achieve your goals. This program could be just the start of your journey. Make sure to share your results on Discord, Instagram or YouTube so that we can all be encouraged by your success!
Diet plays an important role in losing weight but you also need to ensure you are eating a balanced, nutritious diet to fuel your body for these workouts. This is different for everyone and should be discussed with a professional - please speak with a registered dietitian or nutritionist, depending on your individual needs. You can also check out my new recipes section for some healthy recipe and snack ideas.
This really depends on your current fitness level. For absolute beginners, you may see improvement without weights. It is best to practice these exercises without any weights if you are a complete beginner. Concentrate on having correct form and getting stronger first. If you are already fairly fit and find that bodyweight exercises are not challenging, then you will need to add weights in order to see progress.
When you’re doing ab exercises, you need to engage your core. If you’re not, you’re probably using other parts of your body such as your back or your neck, and you risk to injure yourself. Just take it slow and focus on your breathing. This video of mine may help with tips on engaging your core: https://youtu.be/vN_jTQuSkjg
You are recommended to do ALL videos listed for each day, e.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you're having trouble doing them, stick to the low impact versions until you get stronger. That being said, if a video is labeled as optional then it’s up to you if you want to do it or not. The warmup and cool down videos are optional but highly recommended. However, at the end of the day, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.
Yes, that’s absolutely fine. Go at your own pace, and do as much as you can. If that’s only 1 video per day, it’s still great that you’re exercising! Stick to low impact as necessary, and work your way up to being able to do all of them. Just remember if you take a long rest/break (30min+) between videos, you may need to warm up again when you get back to it.
This is entirely up to you - if you are feeling strong enough then go for it. You can also just stick to low impact moves if you want. However, if your body needs rest, then please rest. Your body will naturally be weaker during that time so don’t be discouraged, you got this. After your extra rest day, just continue where you left off.