30 day fat-burning residence exercise problem

Your fats burning, calorie torching, full physique, 30-day home-workout problem is right here with superstar PT Svava Sigbertsdottir aka The Viking Methodology. Are you prepared? Let’s do that

You requested, we’ve delivered.

Welcome to our 30-day fat-burning residence exercise problem.

For exercise movies that may assist you burn some severe fats, torch the energy and goal your complete physique in simply ten minutes, look no additional.

Movie star private coach Svava Sigbertsdottir, creator of The Viking Methodology is about to take us all on a 30 day exercise problem journey that has been created with you and your busy lives in thoughts.

For the subsequent 30 days Svava might be guiding us by way of difficult strikes that burn the fats and strengthen the core, assume burpees, squats, strolling planks, bunny hops, kicks and core rotation.

Head Viking Svava is the proper particular person to take you on this problem together with her no-nonsense method to health that delivers the outcomes you’re in search of within the easiest method attainable. Plus, Svava is an enormous fan of residence exercises herself, check out her Instagram @thevikingmethod

Oh and he or she’s helped sculpt the our bodies of Nicole Scherzinger and Amanda Holden – so she’s one to take heed to.

With easy to comply with workouts and minimal to no gear, all 30 of those 10-minute exercises are appropriate to carry out at residence or within the health club.

Are you as excited to get began as we’re? What are you ready for – set that ten minute timer and prepare to sweat.

Problem Day One

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Aspect squats
  • Transfer #2 Stroll outs
  • Transfer #three Alternating squat and lunge
  • Transfer #four Leaping squats
  • Transfer #5 Plank maintain with attain ahead

Repeat as soon as extra.

Problem Day Two

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Lateral squat jumps
  • Transfer #2 Aspect stroll excessive planks
  • Transfer #three Lunges facet to facet of tea towel (left leg)
  • Transfer #four Lunges different leg
  • Transfer #5 Plank tea towel slides

Repeat as soon as extra. You bought this.

Problem Day Three

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat to shoulder press
  • Transfer #2 Strolling plank / half burpee
  • Transfer #three Water bottle rotation and balancing on one leg
  • Transfer #four Reverse lunge into squat
  • Transfer #5 Russian twist

Repeat as soon as extra.

Problem Day 4

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 One legged squat holding water bottles
  • Transfer #2 Various leg
  • Transfer #three Strolling plank shifter
  • Transfer #four Reverse lunge with lateral stretch holding water bottles
  • Transfer #5 Plank facet step outs

Repeat as soon as extra. You are able to do it.

Problem Day 5

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Aspect to facet shuffles
  • Transfer #2 Excessive kicks on one facet
  • Transfer #three Kneeling tricep extension with water bottles
  • Transfer #four Excessive kicks on different facet
  • Transfer #5 Excessive plank twist

Repeat as soon as extra.

Problem Day Six

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Aspect step to large squat with overhead press
  • Transfer #2 Burpee to standing
  • Transfer #three One leg balancing lateral arm raises with water bottles
  • Transfer #four Leaping lunges
  • Transfer #5 Stroll out planks with shoulder faucets

Repeat as soon as extra.

Problem Day Seven

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat jumps ahead and again with chair
  • Transfer #2 Tricep dips with chair
  • Transfer #three Elevated cut up squat with chair
  • Transfer #four Elevated cut up squat with chair different leg
  • Transfer #5 Stroll-out elevated plank

Repeat.

Problem Day Eight

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Step, twist and punch with water bottles
  • Transfer #2 One leg cut up lunge to knee increase
  • Transfer #three One step transferring plank facet to facet
  • Transfer #four Alternate leg cut up lunge to knee increase
  • Transfer #5 Plank with tricep extension with a water bottle (use different arm within the second spherical)

Repeat.

Problem Day 9

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Reverse lunge with overhead raise utilizing water bottles
  • Transfer #2 Kneeling alternating shoulder press with water bottles
  • Transfer #three Leaping ft faucets right into a squat
  • Transfer #four Alternating cut up leg plank stretch
  • Transfer #5 Plank knee to elbows

Repeat once more.

Problem Day Ten

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat to kneeling again to squat
  • Transfer #2 Stroll out plank with press up
  • Transfer #three One legged squat to excessive kick
  • Transfer #four Alternate leg
  • Transfer #5 Plank with lateral facet step outs

Repeat as soon as extra.

Problem Day 11

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat with water bottle swings overhead
  • Transfer #2 Lunge with water bottle row
  • Transfer #three Downward canine into plank with knee to reverse elbow
  • Transfer #four Squat to large squat pulses
  • Transfer #5 Burpee

Repeat.

Problem Day 12

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat into shoulder press with water bottles
  • Transfer #2 Plank shifter with lateral step outs
  • Transfer #three Bicep curl to shoulder press with water bottles and balancing on one leg
  • Transfer #four Static lunge with trailing leg lifts
  • Transfer #5 Static lunge with trailing leg lifts alternate facet

And another time.

Problem Day 13

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Lunge with one legged circles round chair
  • Transfer #2 Alternate sides
  • Transfer #three One legged sit downs on to chair
  • Transfer #four Tricep dips utilizing chair
  • Transfer #5 Elevated ft on chair plank with toe to for faucets

Yet one more time.

Problem Day 14

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Reverse lunge with tricep extension
  • Transfer #2 Squat to reverse lunge to leap squat
  • Transfer #three Downward canine stroll out to plank with arm raises
  • Transfer #four Squat into twist and punches with water bottles
  • Transfer #5 Russian twists with water bottles

Repeat.

Problem Day 15

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Lateral lunge, return to centre balancing on one leg to shoulder press with water bottles
  • Transfer #2 Alternate facet
  • Transfer #three One leg strolling plank
  • Transfer #four Lateral squat to overhead press with water bottles
  • Transfer #5 One leg strolling plank alternate facet

Repeat as soon as extra.

Problem Day 16

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Slender squat, bounce into a large squat and bounce again into slim squat
  • Transfer #2 Kneeling lunge into kick (one facet)
  • Transfer #three Excessive plank with facet step out into bent legged downward canine
  • Transfer #four Kneeling lunge into kick (different facet)
  • Transfer #5 Plank into facet plank (either side)

Repeat.

Problem Day 17

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1  Reverse lunge with single arm water bottle overhead press into squat
  • Transfer #2 Straight arm entrance raises to lateral arm raises with water bottles
  • Transfer #three Burpee into ahead bounce to reverse bounce
  • Transfer #four Squat shoulder press with twist
  • Transfer #5 Cut up lunge plank

Yet one more time.

Problem Day 18

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat with pulse and bounce
  • Transfer #2 Kneeling into squat into lunge
  • Transfer #three Plank with straight arm raises into downwards canine for ankle faucets
  • Transfer #four Skaters
  • Transfer #5 Plank with arm extension and alternate leg to elbow

Repeat another time.

Problem Day 19

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Huge squat into curtsy
  • Transfer #2 Plank with ft and arm open bounce and return
  • Transfer #three Aspect to facet shuffles with bounce and ft clap
  • Transfer #four Plank with strolling ft
  • Transfer #5 Mendacity down straight leg raises

Repeat.

Problem Day 20

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Lunge with overhead water bottle facet stretch
  • Transfer #2 One legged jumps with excessive knee
  • Transfer #three Kneeling tricep extensions
  • Transfer #four One legged jumps with excessive knee – alternate leg
  • Transfer #5 Plank into facet plank with leg and arm increase

Repeat as soon as extra.

Problem Day 21

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Aspect bounce into stroll out and in plank
  • Transfer #2 Squat with prolonged arms in shoulder press
  • Transfer #three Aspect bounce into burpee
  • Transfer #four Squat into knee increase and torso twist
  • Transfer #5 Lean again kneeling with round rotations with water bottle

And repeat as soon as extra.

Problem Day 22

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Two cut up lunge jumps then leg across the chair
  • Transfer #2 Two cut up lunge jumps then leg across the chair alternate facet
  • Transfer #three Squat jumps with chair
  • Transfer #four One legged squat to chair
  • Transfer #5 Excessive plank stroll out and in with knee out to elbow

Repeat once more.

Problem Day 23

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Huge squat right into a lunge
  • Transfer #2 Water bottles to ground to tricep extension on one leg
  • Transfer #three Plank with 2 shoulder faucets with bounce into squat
  • Transfer #four Bottles to ground to tricep extension on one leg
  • Transfer #5 Plank tricep extensions 20 seconds every arm

Repeat once more.

Problem Day 24

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Alternating shoulder press with water bottles
  • Transfer #2 Squat bounce into lunge with single arm snatch with water bottles
  • Transfer #three Again fly with water bottles
  • Transfer #four Squat bounce into lunge with single arm snatch with water bottles – different arm
  • Transfer #5 Mendacity down straight leg circles

Repeat another time.

Problem Day 25

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Aspect step to squat
  • Transfer #2 Leaping kick
  • Transfer #three Lateral lunge with aide stretch
  • Transfer #four Leaping kick alternate leg
  • Transfer #5 Plank elbow to straight arm to elbow to leap out with large ft and again in

Repeat.

Problem Day 26

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Huge squat, water bottle to ground with bounce to overhead press
  • Transfer #2 Plank facet step to press as much as facet step to press up, again in with bent legged downward canine
  • Transfer #three Leap lunge with straight arm overhead increase to leap lunge
  • Transfer #four Bent knee plank with single leg stretch both facet
  • Transfer #5 Aspect plank with water bottles increase

And repeat.

Problem Day 27

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat to overhead press with water bottles
  • Transfer #2 Burpees
  • Transfer #three Kneeling to squat to leap forwards, bounce backwards and again to kneeling
  • Transfer #four Lunge with facet steps on entrance foot
  • Transfer #5 Plank with towel transferring beneath chest

And repeat.

Problem Day 28

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The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Reverse lunge with bicep curls with water bottles
  • Transfer #2 One legged facet bounce into stroll out plank
  • Transfer #three Squat pulses
  • Transfer #four One legged facet bounce into stroll out plank – alternate leg
  • Transfer #5 Squat bounce with ft faucet in air

Repeat another time.

Problem Day 29

Like what you see? Don’t miss a exercise by subscribing to HealthistaTV’s YouTube channel right here and clicking on the bell so that you get notifications.

The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Reverse lunge with bicep curls with water bottles
  • Transfer #2 One legged facet bounce into stroll out plank
  • Transfer #three Squat pulses
  • Transfer #four One legged facet bounce into stroll out plank – alternate leg
  • Transfer #5 Squat bounce with ft faucet in air

Repeat.

Problem Day 30

Like what you see? Don’t miss a exercise by subscribing to HealthistaTV’s YouTube channel right here and clicking on the bell so that you get notifications.

The Exercise:

10 minutes, 5 strikes, two units.

Carry out every of the 5 strikes for 40 seconds, adopted by 20 seconds relaxation.

  • Transfer #1 Squat with twist and punch overhead holding water bottles
  • Transfer #2 Balancing on one leg, bounce, kick and change balancing leg
  • Transfer #three Downward canine with knee to elbow
  • Transfer #four Squat with twist and punch to the facet
  • Transfer #5 Burpee with donkey kick

Repeat as soon as extra.

MOBILITY-CARDS.jpg

Svava’s ebook The Viking Methodology is offered purchase now on Amazon.

Plus, Svava and her mom have created and launched their new Mobility Playing cards after discovering that there’s a group of people who find themselves not being taken care of – the over 60s.

The older you get, the extra vital it’s that you just train your physique. Train may be daunting, particularly as we mature. You may need extra aches and pains or lack confidence in your physique and energy.

If that is so the brand new Mobility Playing cards £14.99 are a secret weapon – easy, want no gear or devices and may be adopted anyplace, by anybody. A whole, scientifically-designed, age-appropriate plan that can assist you maintain your bodily well being from high to toe. Performance, energy, stability, co-ordination, flexibility.

For extra data head over to themobilitycards.co.uk

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