This month, we give you the first four weeks of an amazing 12-week training program that you can do in your living room. Combine it with our high-protein meal plan and nothing can stop you from getting the body of your dreams!
In Month 1, we start at the beginning with body weight–only exercises. It’s important to remember that during theses first four weeks, you need to take your sets to failure – the point at which you can’t squeeze out another rep. It doesn’t do you any good to stop at, say, 15 reps when you could have repped out 20. What incentive does your body have to transform if it’s not challenged?
You’ll also want to keep track of the repetitions you eke out because the next time you attempt the same exercise, your goal will be to top that by at least one rep, or perhaps finish the same amount of reps in less time. Every single session, you’ll be trying to improve your performance.
Transitioning mid-workout from one exercise to a modified, slightly easier version – so that you can continue to perform more reps after initial fatigue – is not only simple, but in fact, it’s extremely effective. It’s called an “extended set,” and we’ll be using the technique in these first four weeks.
Here’s an example of an extended set of push-ups:
By the time you finish your first extended set, you should already feel your arms, shoulders and chest burning beyond what you would normally feel after a regular set of just about any chest or upper-body exercise.
Ready to get started? Get the Best Body Challenge: Month One workout.