The “New Year, New You” 30-Day Challenge has been developed by Virgin Active Personal Trainer, Emily Cole. The plan is not only easy to follow, but will also help you shed those extra pounds and get in great shape in no time at all. As well as coming up with the plan, she’s even filmed some How-To videos of each exercise so you’ll know exactly how to do them too, which you can see below. To get in even better shape, why not combine it with our 7-Day weight loss recipe challenge?

The Plan

Download and print the plan here

Challenge-Infographic_women_Final

How to:

Set A – Lower Body Workout

1. Squats

1-Squats

2. Alternative Lunges

2-Alternative-Lunges

3. Frog Squats

3-Frog-Squats

4. Box Steps

4-Box-Steps

Set B – Upper Body Workout

1.a. Full Press Ups 

5-Hard-Press-Up

or 1.b. Kneeling Press Ups

5-Press-Up

2. Tricep Dips

6-Tricep-Dips

3. Shoulder Press

7-Shoulder-Press

4.a. Tricep Press Ups

9-Hard-Tricep-Press-Up

or 4.b. Kneeling Tricep Press Ups

8-Easy-Tricep-press-up

Set C – Core Workout

1. Mountain Climbers

10-Mountain-Climbers

2. Bicycle Crunches

 11-Bicycle-Crunches

3. Side Plank with Twist (Right)

12-Side-plank-twist-(r)

4. Side Plank with Twist (Left)

13-Side-plank-twist-(l)

 

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