{"id":1072,"date":"2021-08-11T08:41:41","date_gmt":"2021-08-11T08:41:41","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/28-day-workout-challenge-for-beginners-all-workouts\/"},"modified":"2021-08-11T08:41:41","modified_gmt":"2021-08-11T08:41:41","slug":"28-day-workout-challenge-for-beginners-all-workouts","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/28-day-workout-challenge-for-beginners-all-workouts\/","title":{"rendered":"28-Day Workout Challenge for Beginners (All Workouts"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p><span style=\"font-weight: 400;\">You\u2019ve wanted to start working out at home for a long time now, but there\u2019s always something in your way. <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You open a YouTube video and can barely follow the exercises\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You plan a workout<\/span><span style=\"font-weight: 400;\">, but you don\u2019t want to spend too much time on it<\/span><span style=\"font-weight: 400;\">\u2026<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You really want to work out regularly, but you aren\u2019t motivated enough to exercise\u2026<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ok, it\u2019s time to strip a <\/span><span style=\"font-weight: 400;\">workout plan<\/span><span style=\"font-weight: 400;\"> down to essentials and finally stick with it!<\/span><\/p>\n<p><\/p>\n<p><strong>Looking for a beginner workout at home without equipment? The 28-day workout challenge is a great way to stop making excuses:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">No equipment required<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Simple exercises even total beginners can do<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Short, under 15-minute workouts<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Only 3 exercises per workout \u2013 easy to remember<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Only 3 workouts per week<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Time-based workouts \u2013 adjust intensity to your level<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">28-day (4 weeks) duration is ideal to create a healthy habit<\/span><\/li>\n<\/ul>\n<h3>What are the rules for this 28-Day workout challenge for beginners?<\/h3>\n<p><span style=\"font-weight: 400;\">This simple home workout challenge doesn\u2019t have many rules:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do all 3 workouts each week. Choose any day\/time that suits you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do as many reps as you can with good form. <\/span><span style=\"font-weight: 400;\">Write down the number of reps and see if you can do more next week.<\/span><\/li>\n<li style=\"font-weight: 400;\">Rest 30 secs to 1 min between rounds. Add some rest between the exercises if needed.<\/li>\n<\/ul>\n<h2>The \u201cStick With It!\u201d Home Workout for beginners<\/h2>\n<p><span style=\"font-weight: 400;\">Your main goal: stick to a workout plan for 4 weeks, no matter what. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">All you have to do <\/span><span style=\"font-weight: 400;\">is <\/span><span style=\"font-weight: 400;\">follow this link to the workout in the adidas Training app <\/span><span style=\"font-weight: 400;\">and do your first workout whenever it suits you:<\/span><\/p>\n<div id=\"faq-294763\" class=\"arconix-faq-wrap\">\n<p>Week 1<\/p>\n<div class=\"arconix-faq-content faq-closed\">\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-370070 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_1-5.jpg\" alt=\"\" width=\"1000\" height=\"712\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_1-5.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_1-5-400x285.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_1-5-768x547.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><\/p>\n<\/div>\n<\/div>\n<div id=\"faq-294766\" class=\"arconix-faq-wrap\">\n<p>Week 2<\/p>\n<div class=\"arconix-faq-content faq-closed\">\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-370071 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_2.jpg\" alt=\"\" width=\"1000\" height=\"574\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_2.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_2-400x230.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_2-768x441.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><\/p>\n<\/div>\n<\/div>\n<div id=\"faq-294769\" class=\"arconix-faq-wrap\">\n<p>Week 3<\/p>\n<div class=\"arconix-faq-content faq-closed\">\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-370072 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_3-1.jpg\" alt=\"\" width=\"1000\" height=\"574\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_3-1.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_3-1-400x230.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_3-1-768x441.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><\/p>\n<\/div>\n<\/div>\n<div id=\"faq-294771\" class=\"arconix-faq-wrap\">\n<p>Week 4<\/p>\n<div class=\"arconix-faq-content faq-closed\">\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-370073 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_4-1.jpg\" alt=\"\" width=\"1000\" height=\"574\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_4-1.jpg 1000w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_4-1-400x230.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2019\/01\/img_stick-with-it-challenge_week_4-1-768x441.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"\/><\/p>\n<\/div>\n<\/div>\n<p><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-505577 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2020\/04\/blog-picture_1200x800-5.jpg\" alt=\"Man is training at home participating the 28-days-workout-challenge\" width=\"909\" height=\"600\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2020\/04\/blog-picture_1200x800-5.jpg 909w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2020\/04\/blog-picture_1200x800-5-400x264.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2020\/04\/blog-picture_1200x800-5-768x507.jpg 768w\" sizes=\"(max-width: 909px) 100vw, 909px\"\/><\/p>\n<h3>What can you expect from this home workout challenge?<\/h3>\n<p><span style=\"font-weight: 400;\">The point of this <\/span><span style=\"font-weight: 400;\">workout<\/span><span style=\"font-weight: 400;\"> challenge is to get you to start <\/span><strong>working out at home regularly<\/strong><span style=\"font-weight: 400;\"> and <\/span><strong>create a <\/strong><strong>healthy<\/strong><strong> habit<\/strong><span style=\"font-weight: 400;\">. This is exactly what most people fail to do before they actually see results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This challenge will prepare you for a more detailed and personalized workout plan, such as the<\/span><span style=\"font-weight: 400;\"> 6-Week Shape Up plan<\/span><span style=\"font-weight: 400;\"> or the<\/span> <span style=\"font-weight: 400;\">12-week workout plan<\/span><span style=\"font-weight: 400;\"> in the <\/span><span style=\"font-weight: 400;\">adidas Training app<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start small and increase the intensity later\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is the foundation of all <\/span><span style=\"font-weight: 400;\">successful body transformation stories<\/span><span style=\"font-weight: 400;\">. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could be the next success story!<\/span><span style=\"font-weight: 400;\"> &gt;&gt;<\/span><span style=\"font-weight: 400;\">Submit your story now!<\/span><span style=\"font-weight: 400;\">&lt;&lt; What are you waiting for?<\/span><\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" class=\"alignnone wp-image-514829 size-full ewww_webp\" alt=\"adidas Training banner\" width=\"1200\" height=\"550\" sizes=\"(max-width: 1200px) 100vw, 1200px\" src-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg\" src-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg.webp\" srcset-webp=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg.webp 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-400x183.jpg.webp 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-1024x469.jpg.webp 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-768x352.jpg.webp 768w\" srcset-img=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-400x183.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-1024x469.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-768x352.jpg 768w\" data-eio=\"j\"\/><noscript><img loading=\"lazy\" decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-514829 size-full\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg\" alt=\"adidas Training banner\" width=\"1200\" height=\"550\" srcset=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2.jpg 1200w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-400x183.jpg 400w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-1024x469.jpg 1024w, https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn332\/wp-content\/uploads\/2021\/03\/app-bottom-banners_1200x550_training_3-en-2-768x352.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\"\/><\/noscript><\/p>\n<p><span style=\"font-weight: 400;\">***<\/span><\/p>\n<\/div>\n<p><script type=\"opt-in\" data-type=\"text\/javascript\" data-name=\"marketing\">\/\/check Cookie Opt out and User consent\n        if(!getCookie(\"tp-opt-out\")){\n            !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n            n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\n            n.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\n            document,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1594940627485550'); 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You open a YouTube video [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1073,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"footnotes":""},"categories":[9],"tags":[],"_links":{"self":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1072"}],"collection":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/comments?post=1072"}],"version-history":[{"count":0,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/posts\/1072\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media\/1073"}],"wp:attachment":[{"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/media?parent=1072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/categories?post=1072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ultimatehealthreport.com\/wp-json\/wp\/v2\/tags?post=1072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}