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June Challenge: 30 Days- 10 Minutes a Day-ONE PERFECT BODY

Summer is here and it’s time for the June challenge. It’s time to get your body into perfect shape and beach ready. This June challenge is all about exercising. Don’t worry, we won’t push you too hard since you’ll only need to exercise 10 minutes every day to get into perfect shape. You don’t any equipment, just great enthusiasm and 10 minutes a day.

This challenge consists of 7 exercises. Here are they:

1. Plank


You don’t need to move during this exercise since it’s a static one. Get down on your elbows, forearms and forefeet. Keep your back straight. While you’re in this position, you’re working your arm muscles, abs, back and thigh muscles.

Don’t miss: 4 Minutes – 28 Days Challenge: Melts Fat and Tones Your Muscles

2. Push ups


Get into plank position and then push your body up with your arms. Keep your bottom, back and legs in a straight line. Return into starting position slowly.

3. Tone your thigh and bottom muscles


Get down on all fours. Stretch one leg while keeping it straight and raise and stretch your opposite arm at the same time. Repeat with your other leg and arm.

4. Squats


Stand straight and place your feet shoulder-width apart. Start squatting slowly. Your feet and knees should be in a straight line. You can also stretch your arms in front of you if you need more balance.

5. Abs


Lie on your back. Stretch your arms and slowly raise one leg, bent it at your knee and touch it with your hand. Return to starting position and repeat with the other leg.

6. Abs and Buttocks


Prop yourself on your feet and hands, your body has to be in a form of a triangle. Raise one leg as high as you can. Start lowering it slowly until it reaches your head. Return to starting position and repeat with other leg.

7. Waist


Stand straight with legs widely apart and slightly bent. Your back should be propped against a wall. Take a ball and start slowly moving your hands side to side. Try to touch the wall while keeping them straight.

The 30-Day Challenge: 

Week 1:

Do this for six days:

2 minutes plank;

1 minute push-ups;

1 minute abs and thighs;

1 minute abs;

1 minute abs and buttocks;

1 minute waist;

2 minutes plank.

Have a ten-second break between the exercises.

Week 2:

Alternate the following sets for 6 days.

Set 1:

3 minutes plank;

3 minutes abs;

3 minutes thighs and buttocks.

Have a 15-second break between the exercises.

Set 2:

3 minutes waist;

3 minutes push-ups;

3 minutes abs and buttocks.

Have a 15-second break between the exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.