Exercise and Workouts

Get in shape with our well tailored workout manuals…

Check out our all new ARMS CHALLENGE

HERE

GET IN SHAPE WITH THIS 30 DAYS FITNESS CHALLENGE

NO gym required. All you need is a set of dumbbell (weight size depends on what you are comfortable with) or you improvise with 1.5-litre plastic bottle (bottled water) filled with water or sand.

Let’s get going.

Regular sustained exercise assists in weight reduction as with:-

  1. Regular sustained exercise increases the BMR (metabolism of your body). This means that your body becomes more efficient at using up calories even when you are sleeping. Although this calorie usage is not large, it is significant.
  2. Regular sustained exercise also improves the body’s ability to carry out thermogenesis. Which is the burning up of excess calories as heat
  3. Regular sustained exercise reduces the level of fats and cholesterol in the blood and helps decrease the risk of heart attack and stroke

See Below table for duration when you click a tab.

45 minutes walking

10 jumping jacks

8 squats

45 minutes walking

15 jumping jacks

8 squats

8 Push-ups

45 minutes walking

20 jumping jacks

8 squats

8 Push-ups

8 Bent-over rows

45 minutes walking

25 jumping jacks

8 squats

8 Push-ups

8 Bent-over rows

20 seconds Plank

Rest

45 minutes walking

30 jumping jacks

8 squats

8 Push-ups

8 Bent-over rows

20 seconds Plank

45 minutes walking

35 jumping jacks

10 squats

10 Push-ups

10 Bent-over rows

25 seconds Plank

45 minutes walking

40 jumping jacks

12 squats

12 Push-ups

12 Bent-over rows

30 seconds Plank

45 minutes walking

50 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

35 seconds Plank

Rest

45 minutes walking

70 jumping jacks

8 squats

8 Push-ups

8 Bent-over rows

8 Overhead Presses

35 seconds Plank

45 minutes walking

80 jumping jacks

10 squats

10 Push-ups

10 Bent-over rows

10 Overhead Presses

40 seconds Plank

45 minutes walking

90 jumping jacks

12 squats

12 Push-ups

12 Bent-over rows

12 Overhead Presses

45 seconds Plank

45 minutes walking

100 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

15 Overhead Presses

50 seconds Plank

Rest

45 minutes walking

110 jumping jacks

10 squats

10 Push-ups

10 Bent-over rows

10 Overhead Presses

10 Biceps Curls

10 Sit ups

40 seconds Plank

45 minutes walking

120 jumping jacks

12 squats

12 Push-ups

12 Bent-over rows

12 Overhead Presses

12 Biceps Curls

12 Sit ups

45 seconds Plank

45 minutes walking

130 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

15 Overhead Presses

15 Biceps Curls

15 Sit ups

50 seconds Plank

45 minutes walking

140 jumping jacks

18 squats

18 Push-ups

18 Bent-over rows

18 Overhead Presses

18 Biceps Curls

18 Sit ups

55 seconds Plank

Rest

45 minutes walking

2 rep of 2 set

70 jumping jacks

10 squats

10 Push-ups

10 Bent-over rows

10 Overhead Presses

10 Biceps Curls

10 Sit ups

30 seconds Plank

45 minutes walking

2 rep of 2 set

80 jumping jacks

12 squats

12 Push-ups

12 Bent-over rows

12 Overhead Presses

12 Biceps Curls

12 Sit ups

35 seconds Plank

45 minutes walking

2 rep of 2 set

90 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

15 Overhead Presses

15 Biceps Curls

15 Sit ups

40 seconds Plank

45 minutes walking

2 rep of 2 set

100 jumping jacks

18 squats

18 Push-ups

18 Bent-over rows

18 Overhead Presses

18 Biceps Curls

18 Sit ups

45 seconds Plank

Rest

45 minutes walking

3 rep of 3 set

50 jumping jacks

10 squats

10 Push-ups

10 Bent-over rows

10 Overhead Presses

10 Biceps Curls

10 Sit ups

30 seconds Plank

45 minutes walking

3 rep of 3 set

60 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

15 Overhead Presses

15 Biceps Curls

15 Sit ups

40 seconds Plank

45 minutes walking

3 rep of 3 set

70 jumping jacks

15 squats

15 Push-ups

15 Bent-over rows

15 Overhead Presses

15 Biceps Curls

15 Sit ups

40 seconds Plank

45 minutes walking

3 rep of 3 set

75 jumping jacks

18 squats

18 Push-ups

18 Bent-over rows

18 Overhead Presses

18 Biceps Curls

18 Sit ups

45 seconds Plank

Yes… You made it.

Weldone.

Action: Write a personal note on your journey and how you think you have improved.

a. Send us a mail (info@graciousmilifestyle.com)

b. Keep for record purposes and future motivation.

Notes:-

  • Instead of walking any form of Aerobic exercise can be substituted for 45mins
  • An example of sets of reps is :- 2 sets of 2 reps = 70 Jumping Jack, 2 times. 140 in total. short breaks in between sets to regain energy and increase stamina

Look At Me Now By Michelle Bello

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JOIN THE ALL NEW 30 DAYS PLANK CHALLENGE

Planks recruit a better balance of muscles on the front, sides, and back of the body during exercise.

As your core is composed of many different muscles in the abdomen, back, sides, pelvis, and buttocks, these muscles work together, allowing you to bend, twist, rotate, and stand upright hence the reason to include a plank work out in your routine.

Why not  start with a 30 days plank challenge.

See Below table for duration when you click a tab.

20 seconds

20 seconds

30 seconds

30 seconds

40 seconds

Rest Day

50 seconds

50 seconds

60 seconds

60 seconds

70 seconds

Rest Day

80 seconds

80 seconds

90 seconds

90 seconds

90 seconds

Rest Day

100 seconds

120 seconds

130 seconds

140 seconds

150 seconds

Rest Day

170 seconds

190 seconds

210 seconds

230 seconds

250 seconds

300 seconds

Plank

Side Plank

GraciousMi Lifestyle 

Beating A Sedentary Lifestyle Challenge

Swipe LEFT to see more days


When we talk about being sedentary, we talk about people who spend the most of their awake time sitting or lying on a couch, bed or chair in front of a television, with a phone or computer, moving only occasionally to get something to eat or drink.

However, a sedentary lifestyle also includes those people who drive for a living – long distance truck drivers, bus drivers, taxi drivers, etc. It also includes those who sit behind a desk all day long. Spending most of the day in a sitting position and moving less often is a big part of the problem. If our bodies are not moving, we are not using our muscles. When they say, “use it or lose it”, that includes muscle activity. People who don’t use their bodies for long periods of time find it harder and harder to move around as time goes by.

GraciousMi Lifestyle has developed a time-mindful but effective routine that will help you break that bad habit. They say it takes 21 days of repeated activity to form a habit, we say the journey of a thousand kilometers begins with a step.

Feel free to send us notes on how the program is changing your lifestyle. Click Here
Day 1Day 2Day 3Day 4Day 5Day 6Day 7

Plank


Calf Raise


Stretch


Stretch


Stretch


Stretch


Stretch for 1 minute
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You have just
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SEDENTARTY LIFESTYLE.
Living a more
active lifestyle can
reduce risks of
several diseases.

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5 minutes Jogging on the spot
5 minutes Jogging on the spot
6 minutes Jogging on the spot
6 minutes Jogging on the spot
7 minutes Jogging on the spot
7 minutes Jogging on the spot
30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank
5 minutes Jogging on the spot
5 minutes Jogging on the spot
6 minutes Jogging on the spot
6 minutes Jogging on the spot
7 minutes Jogging on the spot
7 minutes Jogging on the spot
30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise
5 minutes Jogging on the spot
5 minutes Jogging on the spot
6 minutes Jogging on the spot
6 minutes Jogging on the spot
7 minutes Jogging on the spot
7 minutes Jogging on the spot
30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank30 seconds Plank
5 minutes Jogging on the spot
5 minutes Jogging on the spot
6 minutes Jogging on the spot
6 minutes Jogging on the spot
7 minutes Jogging on the spot
7 minutes Jogging on the spot
30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise30 seconds Calf Raise
Stretch for 1 minute
Stretch for 1 minuteStretch for 1 minuteStretch for 1 minuteStretch for 1 minuteStretch for 1 minute

GraciousMi Lifestyle

Water, Fruits And Vegetables Challenge