тренировки хлои кинг 28 дней челлендж
Flat Belly Program
Type: Abs, Core, Weight Loss
Equipment: Fitness Mat
2 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 30 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
2 workouts | 55 min (in total)
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
1 workouts | 10 min (in total)
Episode 2: 10 Mins Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
3 workouts | 40 min (in total)
Episode 2: 10 Mins Abs
Episode 3: Cardio Abs
Episode 4: Lower Abs
2 workouts | 55 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
1 workouts | 10 min (in total)
Episode 4: Lower Abs
3 workouts | 50 min (in total)
Episode 2: 10 Mins Abs
Episode 1: Full Body
Episode 4: Lower Abs
2 workouts | 55 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
3 workouts | 60 min (in total)
Episode 4: Lower Abs
Episode 1: Full Body
Episode 3: Cardio Abs
3 workouts | 65 min (in total)
Episode 2: 10 Mins Abs
Episode 5: Full Body Burn
Episode 4: Lower Abs
How do I engage my core?
I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly.
How many videos am I supposed to do each day?
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.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.
Can I take more rest days or change the schedule?
Yes, feel free to make changes as necessary and rest when you feel your body needs it. There is no one size fits all and this schedule is just my recommendation. For ladies, on your special day of the month, feel free to take the day off or do the low impact version if you can.
What can I do to get the results I want?
Can I add more workouts on top of the challenge?
I don’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
2021 Get Fit Challenge
Type: Full Body, Resistance
Equipment: Dumbbells, Resistance Bands, Fitness Mat
2 workouts | 25 min (in total)
2 workouts | 30 min (in total)
15 Min Legs & Booty (1st round)
15 Min Legs & Booty (2nd round)
2 workouts | 25 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Min Legs & Booty
3 workouts | 35 min (in total)
15 Min Arms Workout
3 workouts | 40 min (in total)
15 Min Legs & Booty
2 workouts | 30 min (in total)
15 Min Arms Workout
Get Fit Arms Workout
2 workouts | 30 min (in total)
3 workouts | 40 min (in total)
15 Min Legs & Booty
Get Fit Legs Workout
2 workouts | 30 min (in total)
15 Min Arms Workout (1st round)
15 Min Arms Workout (2nd round)
2 workouts | 30 min (in total)
2 workouts | 30 min (in total)
15 Min Legs & Booty
3 workouts | 40 min (in total)
15 Min Arms Workout
2 workouts | 30 min (in total)
15 Full Body with Dumbbells
2 workouts | 30 min (in total)
1 workouts | 23 min (in total)
Hourglass Booty Workout
What’s the difference between this challenge and 2020’s Get Fit Challenge?
Both of these challenges are resistance based workouts to help increase your muscle-to-fat ratio (which is also dependent on your diet), improve your strength, stamina and even improve mobility and balance! This new challenge is best suited for those who are a little further along in their fitness and training as it includes more advanced movements, and is an ideal follow up challenge for 2020’s Get Fit Challenge which may help with increasing muscle mass.
However, you can do any one you prefer, just choose the right weights to challenge you. Make sure that the last few reps are quite challenging but you’re still able to do it in good form. It doesn’t matter what weights other people use, use what suits your current ability. If you’re a beginner, simply take it slow and easy.
Do I need dumbbells for this program?
The program was created with using dumbbells in mind! However, If you don’t have any, that’s okay too. You could use kettlebells if you have them but please use kettlebells in caution as well as any weights, or you can get extremely creative and use water bottles, resistance bands, rice in socks and even canned food to create some sort of resistance! The whole thing can also be done entirely with body weight, so don’t worry. Again, making it a little more challenging each time will help to build strength and muscle mass with good diet.
What weights should I use/start with?
It really depends on how much weight training you’ve done in past. If you’re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form. It is far better to do the move with no/light weights with correct form, than to do the move incorrectly with weights. Do not feel pressured to use heavier weights because other people are using heavier weights. Make sure you are doing it in good form to avoid injuries.
When should I start increasing my weights?
Once you’re able to do the moves with perfect form with the weights you’re currently using, and you are finding it very easy to complete, then start increasing your weights by 0.5-2kg (1-4lbs) until you feel challenged and find yourself struggling with the last few reps. Don’t increase it by too much too soon or you may end up injuring yourself. Listen to your body, and if you need to decrease your weights half way through that’s totally fine too!
How many reps should I aim for?
This is all dependent on your experience and how heavy the weights you are using are. As many might be just starting out, 10-15 is a nice range to get to know the movement and full range of motion so that you are engaging the right muscles. These are just estimates so don’t fret if you end up doing more or less. This workout program is a follow along so don’t over worry about reps and you also don’t need to match my reps. Just make sure that you’re challenging yourself, but also understand that it’s going to look different for everybody!
Can I do some cardio while on this program, or should I stick to weights?
Am I going to put on heaps of muscle doing this program?
For the most part, no. It is a long process to build muscle. This program specifically uses lighter weights, and is not likely to result in that. Depending on the person, it takes A LOT of energy, time and progressive overload to grow their muscles. That being said, if you do want to put on more muscle, the program can definitely help out as well. There are many ways to do that just by adjusting the amount of weight you are using to increase the difficulty.
Is this challenge good for fat loss?
This challenge can also help you achieve fat loss if that is your goal. Energy balance and diet plays an important role in losing fat or gaining fat. Also, as you gain more muscle, your body burns more energy at rest. So, by training with resistance and constantly increasing the difficulty or intensity of the weights, there is large potential for fat loss. But it is also okay to do if you simply want to keep a balanced lifestyle with exercise.
Summer Shred Challenge
Type: Weight loss, Abs, Full Body
Equipment: Fitness Mat
5 workouts | 22 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
4 workouts | 25 min (in total)
Ep 2: 500 Reps Shredded Abs
Flat Belly Round Butt
5 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 3: Upper Body & Arms Workout
10 Mins Toned Arms
6 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Sexy Back & Abs Workout
5 workouts | 32 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
6 workouts | 45 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Ep 4: No Jumping HIIT
10 Mins Toned Arms
6 workouts | 37 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
15 Min Sexy Legs & Booty
5 workouts | 35 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
Ep 5: Lower Abs Workout
5 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
Grow Booty Not Thighs
5 workouts | 40 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 5: Lower Abs Workout
Ep 6: Intense Full Body HIIT
6 workouts | 35 min (in total)
Ep 3: Upper Body & Arms Workout
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
10 Mins Toned Arms
5 workouts | 45 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 6: Intense Full Body HIIT
Flat Belly Round Butt
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 3: Upper Body & Arms Workout
Ep 5: Lower Abs Workout
Sexy Back & Abs Workout
6 workouts | 35 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 4: No Jumping HIIT
15 Min Sexy Legs & Booty
4 workouts | 30 min (in total)
Ep 2: 500 Reps Shredded Abs
Ep 6: Intense Full Body HIIT
6 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
Grow Booty Not Thighs
6 workouts | 42 min (in total)
Ep 1: 12 Mins Full Body Workout
Ep 2: 500 Reps Shredded Abs
Ep 3: Upper Body & Arms Workout
10 Mins Toned Arms
7 workouts | 40 min (in total)
Ep 4: No Jumping HIIT
Ep 5: Lower Abs Workout
4 workouts | 30 min (in total)
Ep 5: Lower Abs Workout
Ep 6: Intense Full Body HIIT
5 workouts | 43 min (in total)
Ep 2: 500 Reps Shredded Abs
Do This Everyday To Lose Weight
Whats the difference between the different summer shreds? (2019 vs 2020)
The summer shreds in different years follow the same goals but were made in slightly different styles and video lengths. It is to provide things such as new variation of moves, sequences, and even taking into account different people’s schedule! They were created to offer more options to people to find what suits best for them.
I feel like my lower body is getting bigger or hard, is this normal?
While there may be many other reasons why you feel like it is that way, exercising constantly at higher intensity can cause inflammation in the body. This makes your body hold on to water, so you might look a bit more bloated than normal. This inflammation is normal, and required for your muscles to heal properly. On top of that, as you lose fat and your muscles become more toned, your body may feel more firm than before.
Can I add more workouts on top of the challenge?
I don’t recommend adding more any structured workouts on top of what I have put on the website. Exercising more is just going to over-exert yourself. Of course this varies extremely from person to person and their fitness level. If you would like to include more movement throughout the day, going for walks, stretching and lower intensity activities is a good idea.
How many videos am I supposed to do each day?
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.
Must I follow the videos in a particular order?
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it’s worth just getting it all done in one session if you’re able.
It’s too hard! Any tips?
It’s meant to be hard! If it wasn’t hard, you wouldn’t get results. Don’t feel pressured in performing at 100% at the start. Go at your own pace, it’s totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you’ll realise you’re much stronger and you’ll soon progress and be able to follow along all the way.