Get Body Transformation In 30 DAYS ! ( Home Workout )
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- Опубликовано: 4 окт 2024
- Get Body Transformation In 30 DAYS ! ( Home Workout ) By Ivan Rusakov
On my channel, a video has finally been released for those who asked to do and were looking for a workout at home full body, full body without equipment, full body without dumbbells and full body exercises. Everyone who wants to get a quick body transformation basically does not want to go to the gym, so the workout at home is a key factor, and also most people at home have a backpack and some weight that can be put in it, so this video is perfect for you. If you are a beginner and you have no experience in training, then I showed you the correct and incorrect technique of performing the exercise, the anatomy of working muscle groups and information about how many sets and repetitions you need to do !
It does not matter whether you are a man or a woman, this workout and exercises are the best and most effective, but also do not forget about the rules of nutrition and have a good rest after the work done 😉
#Body #Transformation #Muscles #Exercises #Workout #Body #Sport
If you are wondering what I eat in order to look good, then subscribe to Instagram 👇🏻
instagram.com/ivrusakov
Can you tell me, how many kg you have in the bag on this video?
@@KoWaL332 yeah dude
Seriously.
Lol you dont even do any shoulder movement
@@KoWaL332 how much youre comfortable with
Whoever's reading, if this is your first time visiting this guy's channel, congrats because you just found some golden content right there.
Yeah for sure
no
Yo yep
Many thanks for that. Finding content like this is somewhat difficult nowadays
This guy and Noel Deyzel are pure testosterone
I like how he shows the right way and the wrong way to do it
But I don't understand the difference 🤣
Will these exercises stop your height??
@@77pranjalsingh46 what? No.
@@77pranjalsingh46 tbm quero saber
Mantap
(sets/reps)
sofa dips (4/14) 0:13
push-ups with bag (5/10) 0:40
single curls with bag (4/11) 1:11
incline push-ups (4/13) 1:40
sitting calves raises with bag (4/15) 2:09
single rows with bag (4/12) 2:40
decline push-ups (4/13) 3:14
single leg squats on chair (4/10) 3:49
back forearm flex (3/15) 4:26
do the bag gotta have stuff in it
@@ayokunleagbola8498 if it's very easy with an empty bag, yeah u need to add more weights
can anyone tell me what does sets and reps means plz ??? plz dont laugh i am new
@@animagery5604 reps= how many times u do the exercise
sets= how many times you do those reps (u take 30secs-2mins rest in between sets)
hope that helps
@@animagery5604 so just to build on the other guys answer, 2 sets of 20 reps would be 40 reps overall, rep means repetition
And yes, definitely have a break between sets, just not too long
Age: 14 (2009/03/14)
Height: 167cm
Weight: 48kg (fast metabolism, which causes me to be underweight/skinny)
I will be trying this out as I'm going through puberty, I will also try to keep a proper diet with enough nutrients, etc. Here is my progress,
Day 1:
Started off pretty well, did sofa dips (2 min rest in between sets), was pretty easy. Push-ups with a bag is where it started to become harder: Did 2 sets easily (4 min rest), started to become harder. On the 4th set I sadly failed attempting my 8th rep. So I just decided to leave it at there and move onto the single curls with the bag. Single curls with a bag went pretty fine, was doing a 3 min rest in between sets. Arms are feeling pretty sore now. Next, incline push-ups: went easy, was doing 3 min rests as well in between sets. Sitting calves raises with a bag: everything went fine and easy. Decline push-ups: arms still feeling sore, decided to lower rep range to 12. Was doing 1 min 30 second rests in between sets. Now decline push-ups, where it starts to get harder aswell: did first set easily (13 reps), failed on the last rep at the second set. Had to leave the third rep on 8, but still came back later to finish the 4 (which do not count). Decided to skip this exercise. Single leg squats on chair: skipped this one since I had an upcoming competition for 60m sprint running. Lastly, back forearm flex: everything went fine, I did a 2 min rest in between sets.
Results for today: none (obviously)
Day 2:
Decided to change up rest lengths (a bit longer now). Everything went fine and easy, didn't run into any troubles, had to skip legs again, however on day 3 I'll be able to do every single one of these exercises.
Results for today: I've noticed the biceps a little bit bigger
Day 3:
Everything is going well! Easier than day 1 and day 2. For day 4, I've increased rep ranges for sofa dips from 14 to 20, push-ups with bag from 10 to 12, single curls with bag from 11 to 16, incline push-ups from 13 to 15, single rows with bag from 12 to 15, back forearm flex from 13 to 15. I want the same feeling as day 1 because that's what keeps me going! No pain, no gain. Always remember to do progressive overload. Next week, I will increase the weight in the bag and will lower down the rep ranges back to their default values.
Results for today: noticed bigger biceps and forearms.
Day 4:
The workout was almost as hard as day 1, but I've gained strength and I'm going to keep on doing this! I'm consuming around 0.5g of protein per 1kg of my body mass post-workout and it seems to work just fine.
Results for today: no major difference
Day 5:
Found a 24kg kettlebell, which I can row for 5 reps. I decided that I will increase the weight in the bag as well to about 5kg. Next, I will decrease the rest time. Anyway, I decreased row sets from 5 to 3 and reps from 15 to 7 since I now have a 24kg kettlebell. Every exercise now has 5 sets.
Results for today: no major difference as well, perhaps bigger biceps.
Day 6:
Today was easier than most days. I've decreased rest time because of that. Arms are feeling a little more sore today than most days, but I will keep on going! Rows are also getting easier since I now have a 24kg KB to put to use and because of that, fortunately I am getting way stronger now.
Results for today: did not notice a significant difference that I can comment on. I also forgot to mention that you will get good veins as well (my forearms were veiny before, but doing this workout made them even more veiny! I've unlocked a few more veins on my forearms, which are also a bit fatter. I see veins on my biceps too which I really like).
Day 7:
Forgot to update, but I increased reps for everying by +2 and lowered rest time for some of the easier exercises.
Results: did not see a lot of difference
Day 8:
Had to skip this day since I am currently not home and I won't be able to do this workout today, unfortunately.
Day 9:
Day 9 was easier than most days, but wasn't completed fully (probably because I had to take a day off). The bag was a bit heavier too, but I was kind of having problems with curling. I'm currently experiencing pain in the sides of the forearms on both arms, which is limiting me to only doing this workout till incline push-ups and I know the reason why. Fortunately, the pain is not caused by the workout, so I can continue. Tomorrow I will complete the workout 100%. On Wednesday and Thursday (Day 13 and Day 14 I think) I might have to rest again because I will be going on a school trip with my classmates, however I will try my best to workout there.
Results for today: did not notice anything
Day 10:
Went pretty good too, getting easier every day :)
Result for today: did not notice anything
Day 11:
I'm running out of comments, haha, but I have completed the workout today. After I'm back from my school trip (Day 15), I will be increasing the rep ranges and/or the weight in the bag (currently 5kg). I also did a test and I was able to do 20 push ups with my bag and 50 incline push ups non stop. It was hard for me to do 10 push ups with a bag and the incline push ups too, so I'm happy seeing progress.
Results for today: Didn't see a noticeable difference, but other than muscles, I will also be doing a test every week for strength, which will include push ups with a bag and incline push ups.
Day 12:
Unfortunately, I wasn't able to finish it today since I was mostly getting ready for the trip, but I got to decline push-ups
Day 13 & 14:
School trip
Day 15:
Completed it just fine, was easy because of the rest days. I personally don't know what is more effective, no rest days or 1-3 days rest days a week. I would like to know more about this, someone educate me please!
Results for today: didn't notice anything different. I did NOT lose any muscle due to 3 (I think) rest days, which wouldn't be logical.
Day 16:
Day 16 is finally done, I've increased rep ranges for every single exercise and added pull ups to my work out. Here is what my work out currently looks like:
Sofa Dips - 5 sets, 30 reps
Push-Ups with bag - 5 sets, 15 reps
Single Curls with bag - 5 sets, 20 reps
Incline Push-Ups - 5 sets, 20 reps
Sitting calve raises with bag - 5 sets, 20 reps
Pull-Ups - 5 sets, 6 reps
Single Rows with 24 kg kettlebell - 3 sets, 7 reps
Decline Push-Ups - 5 sets, 18 reps
Single leg squats on chair - 5 sets, 15 reps
Back forearm flex - 5 sets, 25 reps
Results for today: no noticeable difference
Day 17:
I've completed it just fine.
Result: no noticeable difference again
Day 18:
I decided to only do 35% of the workout for today because my wrists were hurting a lot
--- FORGOT TO UPDATE
Day 19:
Wrists were still hurting a bit, but I've completed it.
Results for today: no noticeable difference. However, I would like to mention that this workout HAS also made my abs more visible, but I've only noticed it today.
Day 20:
Finished workout, easier than all days. Don't know what else to write.
Results for today: no difference that I could notice.
Day 21:
Finished workout, easier than all days. Don't know what else to write.
Results for today: no difference that I could notice.
Day 22:
Finished the workout. This time my arms were more sore than usual.
Results for today: no difference that I could notice.
------------------------- INJURY
Day 23:
Unfortunately, this day I've injured myself (broke my wrist) and I cannot continue the workout. Since I'm not happy that I wasn't able to complete this 30 day workout, I'll restart it once I fully recover from the injury. Expect this around the middle of the next month.
------------------------ RESTARTING
Day 1:
Muscles were a bit sore, was a bit harder than day 22, but I'm gonna get used to it again.
Day 2:
Had to cut the workout in half (removed legs and 1 more workout) due to limited time.
Day 3:
Was feeling motivated because of the kind comments and my brother also motivating me. Workout was fully finished. Biceps were feeling pumped.
Day 4:
Finished the workout just fine, added 2 reps for every exercise.
Day 5:
Decided to take the day off.
Day 6:
Finished the workout just fine, was feeling amazing.
Day 7:
Added chin ups and pull ups so I could also start training for muscle ups. Next day I will add dips.
Day 8:
Continuing, I've done a fair amount of chin ups (16) and pull ups (11). Today went fine.
Day 9:
Added dips, couldn't do a lot, but I still did 6, so I think that's great, but I should probably focus on this a little bit more.
Day 10:
Added +3 reps to everything, besides chin ups, pull ups and dips. Was a bit harder, but I kept going.
Day 11:
Decreased the rest time a little bit, was again, a bit harder, but I got through it.
Day 12:
Today was nothing special. I did the exercises with good form.
Day 13:
Today was the same as day 12.
Day 14:
I forgot to do chin ups, but I did them after the last exercise. Took a break from social media.
Day 15:
Added +1 rep to all the new exercises
Day 16:
Decreased rest time to every exersice besides the new ones.
Day 17:
Got through it nicely.
Day 18:
I added +2 reps to dips.
Day 19:
Today I was feeling greater and more motivated than ever, especially because of the nice replies I've gotten. Thank you all for the support and time!
Day 20:
Getting closer to the end, I tried to do my first muscle up and I succeeded. I am happy because of this.
Day 21:
Decided to take a rest, however I will now try learning to do a handstand.
Pretty awesome brother I also have fast metabolism and I am also skinny and also going through puberty, and I have been working out for over a month and I just tried this workout in the past 2 days and I have seen some good results... My biceps got bigger and I am also in the midst of getting abs.. You must be very consistent with your workout or else the time you have been working out will be wasted.. Stay consistent and also keep trying and trying even after you fail.. This workout takes about an hour to finish so it will be a good time waster in the summer.. Also a bit of warning, you're arms will be sore and sometimes you wont be able to keep them straight but it is also a sign that you are gaining muscles so keep up the good work and don't try to stick with any diet since you are skinny, try to eat normally like 3 times a day and add a ton of calories in that meal so you can bulk up..
@@llouchma1936 yeah I've been trying pretty hard now to gain muscles since I'm pretty skinny. I've been searching all over the fridge for foods/drinks with good protein and what I've found are: yogurt, milk, eggs. It's not a lot, but on Monday I'll be going to the shop to search for more foods which contain a lot of protein. It's best to eat a lot after the workout and make sure to keep it 1kg of body mass = 1g of protein.
Update on the 5th day?
keep going
Hey I'm 14 too and today is my first day, will it really help me cause I always start and then leave and now I've decided that I'll do it. Please keep updating, it'll help me a lot, thanks!
its summer, i decided to cut off lot of people and decided to improve. I'll be the best as possible i could this summer without them knowing.
How'd it go
@@goofofwarthats my question😭
Same its summer and I am only at day 3 but I’ll try improve
How are u
It's a year later how have your been
I love the way how he uses his bag
But I loved that how he uses his mind
Yeah lol it's so relatable
what do I put in the bag?
Books, water bottle, charger cloths, any heavy thing you can find. I mostly put books. @@CamPeoples
@@CamPeoples books or go outside pick up some rocks and put them in your bag
That 3 am motivation hits hard
14 Mas não muito depois deu nela um pé de vento, chamado Euro-aquilão.
15 E, sendo o navio arrebatado, e não podendo navegar contra o vento, dando de mão a tudo, nos deixamos ir à toa.
16 E, correndo abaixo de uma pequena ilha chamada Clauda, apenas pudemos ganhar o batel.
17 E, levado este para cima, usaram de todos os meios, cingindo o navio; e, temendo darem à costa na Sirte, amainadas as velas, assim foram à toa.
18 E, andando nós agitados por uma veemente tempestade, no dia seguinte aliviaram o navio.
19 E ao terceiro dia nós mesmos, com as nossas próprias mãos, lançamos ao mar a armação do navio.
20 E, não aparecendo, havia já muitos dias, nem sol nem estrelas, e caindo sobre nós uma não pequena tempestade, fugiu-nos toda a esperança de nos salvarmos.
21 E, havendo já muito que não se comia, então Paulo, pondo-se em pé no meio deles, disse: Fora, na verdade, razoável, ó senhores, ter-me ouvido a mim e não partir de Creta, e assim evitariam este incômodo e esta perda.
22 Mas agora vos admoesto a que tenhais bom ânimo, porque não se perderá a vida de nenhum de vós, mas somente o navio.
23 Porque esta mesma noite o anjo de Deus, de quem eu sou, e a quem sirvo, esteve comigo,
Already seeing the results after the 4th time doing this, thank you for your videos!
we have to do all these exercises in one day ?
I'm a 13 year old, can someone please tell me if this exercises will work for me? 😔
@@mz-codm-yt4436 yes sure
Did you gain anything
@@aniketmarko8122 yes
I started this work out Dec,1,2021, and Now Dec,23,2021 I actually see a big change. First of all my biceps got bigger and my legs also my calves everything changed. bro I recommend you to try out this workout.
Core/abs?
What did you eat was it whatever or something special
Are you doing these exercises with diet please tell me
@@venugopalhk031 ive done this workout for 4 months now and yes u need a diet to maintain your chest cavaties and body fat but nothing will happen if you eat alot for your mucles
@@Bestrtyx hi so i want to know the changes you noticed like can you post how you look now if you only trained by this routine so if you can post a video or tell me if it worked
Started this two days ago and I’m feeling a lot stronger
I feel like doing pushups and everything else is a lot easier but I don’t see any muscle growth yet
I’ll keep you updated
That’s awesome! Yeah, I’m sure you will soon; it takes time.
I want to start doing this exercise tomorrow. Wish me luck!
Your body is adapting to it, the more often and consecutive you do it the easier it will feel. 👍🏼
If you would see muscle growth already you would be on some CRAZY steroids😂
Don’t be discouraged tho if it feels much harder, after not doing it for a week or so, doesn’t mean you got weaker again, it’s just about the adaptability of your body🔥🔥
How Is it now?
If you want progress for muscles , you're going to have to eat more protein and calories in general, also be consistent and don't miss a workout. That's all
How’d it go
Words cannot describe how valuable this video is
, did you really completed the 30 days of this workout?
14 Onde, achando alguns irmãos, nos rogaram que por sete dias ficássemos com eles; e depois nos dirigimos a Roma.
15 E de lá, ouvindo os irmãos novas de nós, nos saíram ao encontro à Praça de Ápio e às Três Vendas, e Paulo, vendo-os, deu graças a Deus e tomou ânimo.
16 E, logo que chegamos a Roma, o centurião entregou os presos ao capitào da guarda; mas a Paulo se lhe permitiu morar por sua conta à parte, com o soldado que o guardava.
17 E aconteceu que, três dias depois, Paulo convocou os principais dos judeus, e, juntos eles, lhes disse: Homens irmãos, não havendo eu feito nada contra o povo, ou contra os ritos paternos, vim contudo preso desde Jerusalém, entregue nas mãos dos romanos;
18 Os quais, havendo-me examinado, queriam soltar-me, por não haver em mim crime algum de morte.
19 Mas, opondo-se os judeus, foi-me forçoso apelar para César, não tendo, contudo, de que acusar a minha nação.
20 Por esta causa vos chamei, para vos ver e falar; porque pela esperança de Israel estou com esta cadeia.
21 Então eles lhe disseram: Nós não recebemos acerca de ti carta alguma da Judéia, nem veio aqui algum dos irmãos, que nos anunciasse ou dissesse de ti mal algum.
22 No entanto bem quiséramos ouvir de ti o que sentes; porque, quanto a esta seita, notório nos é que em toda a parte se fala contra ela.
23 E, havendo-lhe eles assinalado um dia, muitos foram ter com ele à pousada, aos quais declarava com bom testemunho o reino de Deus, e procurava persuadi-los à fé em Jesus, tanto pela lei de Moisés como pelos profetas, desde a manhã até à tarde.
24 E alguns criam no que se dizia; mas outros não criam.
@@varunjain4835I do. It’s was not easy
Thank you, for showing us every day equipment we could use.
هل هذه تمارين افعلها كل يوم
@@farahfarh8332 yes
14 Cuja boca está cheia de maldição e amargura.
15 Os seus pés são ligeiros para derramar sangue.
16 Em seus caminhos há destruição e miséria;
17 E não conheceram o caminho da paz.
18 Não há temor de Deus diante de seus olhos.
19 Ora, nós sabemos que tudo o que a lei diz, aos que estão debaixo da lei o diz, para que toda a boca esteja fechada e todo o mundo seja condenável diante de Deus.
20 Por isso nenhuma carne será justificada diante dele pelas obras da lei, porque pela lei vem o conhecimento do pecado.
21 Mas agora se manifestou sem a lei a justiça de Deus, tendo o testemunho da lei e dos profetas;
22 Isto é, a justiça de Deus pela fé em Jesus Cristo para todos e sobre todos os que crêem; porque não há diferença.
23 Porque todos pecaram e destituídos estão da glória de Deus;
24 Sendo justificados gratuitamente pela sua graça, pela redenção que há em Cristo Jesus.
25 Ao qual Deus propôs para propiciação pela fé no seu sangue, para demonstrar a sua justiça pela remissão dos pecados dantes cometidos, sob a paciência de Deus;
1. Sofa Dips (4 Sets - 14 Reps) - 0:13
2. Push-Ups with Bag (5 sets - 10 Reps) - 0:39
3. Single Curls with Bag (4 sets - 11 Reps) - 1:11
4. Incline Push - Ups (4 Sets - 13 Reps) - 1:39
5. Sitting Calves Raises with Bag (4 Sets - 15 Reps) - 2:08
6. Single Rows with bag (4 Sets - 12 Reps) - 2:40
7. Decline Push - Ups (4 Sets - 13 Reps) - 3:14
8. Single Leg Squats on Chair (4 Sets - 10 Reps) - 3:49
9. Back Forearms Flex (3 Sets - 15 Reps) - 4:26
pog ty haha
Bro bag weight??
@@milansanjay4895 .
@@milansanjay4895 probably about 3-5kg like a school bag
Ye sab exercise daily lagani h kya bro
I’ve been doing these exercises for 20 days now and I can already see some progress! On the first 5 days I was doing all of these exercises in one sitting but then I realized that it was way too much for me as a beginner, my body was way too sore the next day so I decided to separate the exercises in 3 days:
-One day for arms (biceps, triceps, forearms) and shoulders
-One day for thighs and calves
-One day for chest, back and abs. (I searched some other videos from this same guy for chest back and abs)
I also do 30 minutes of exercise bike each day after the workout to improve my cardio.
After day 10 or so I was starting to have it easier with the backpack for the biceps and forearms so I added a couple of big books to make it a bit heavier.
I really recommend you guys to start doing these exercices because the hardest thing is to get started but once you’re in it and have good determination it keeps on getting easier after each day. Like stated in the description it is important to have a good sleep and eat healthier food as it will give you more energy throughout the day. I’m opened for tips and tricks as I am a beginner so feel free to reply to this comment if you have any tips for me.
You guys can do it!!😉
Is these excercise gives glow up ? I know it's silly question 🥲
I have an another doubt bruh these 10 excercise for 1 day workout (may it has some grammatical mistakes plz forgive me )
Bro if you don't mind me asking each day how long did it take you to workout at average
@@suhaibtariq7902 1.5 hour
@@suhaibtariq7902 do it till u cant anymore
Bro iam of 16year and 1mon
My height is 5'3 or '4
My dad is 5'9 and mom 5'2
My voice changed last year
Have pubic hair
Very less mustach
No body hair no arm pits hair
Can i grow more?
Well i am having avg diet
Have 2hr cycling
15min pullups
I didnt stopped growing
I am growing but it took alot time
My friends 2yr before were shorter than me but the all r taller than me now
Ok. 1st day begins.
Edit : Day -4.
Edit : 2 years.
(meh)
For me too, good luck 🤞
Started 3 days ago so far I'm seeing a bit of progress
Me 3 day finish
You can do it
Just not me
Good luck man
Watched this when i was 13. Im now 14 dead lifting 180 pounds all cuz i got motivation from this video. Im a fucking strong woman.
I completed the 30 days challenge, and before I talk about the result, just want to mention a few things, cause it might be helpful for someone:
1) I didn't miss any days and completed all exercises daily (I was thinking to have some days off to give muscles some rest, but decided to accept the challenge);
2) I didn't eat any fast food (also no sugar), didn't drink any soda, alcohol, didn't smoke (tried to accomplish 2500-2600 calories per day (approximately 170g protein, 250g carbs and 60g fat);
3) I also did the press exercises in the morning (found a video on this channel);
4) The weight I have for backpack's exercises = 7kg.
So here is my opinion. YES, you definitely feel better after all of this course (and now I'm ready for the next step). BUT don't expect the same changes that you see on the thumbnail of this video (my body changed just a little bit, probably only I could ever notice that change). To build muscles, one month is definitely not enough but it is a good beginning. When I started, it took me 1.5 hour to complete everything, then I could do it for 40 minutes. However, I realized that it's better to do everything slow (even though it is harder), so it took me 1.5 hour again.
Even though my body hasn't changed a lot (cause it's not one month process), it was great to do all these exercises (by the end of 30 days, you can feel that you can do even more).
Thanks Ivan Rusakov, I hope my review will be helpful for someone.
Yessir thanks man cheers
thank you
How long will it take if you do this workout to see actual thumbnail progress 2, 3, 4, 5, months more?
@@bgfcamoflame4468 approx 1 year iam not following this iam saying this with my experience you need to follow a perfect food routine etc etc so you can expect a good result on your body
@@jdjjdjndndndn2363 what if you're really really skinny
1. sofa dips (4/14) 0:13
2. push-ups with bag (5/10) 0:40
3. single curls with bag (4/11) 1:11
4. incline push-ups (4/13) 1:40
5. sitting calves raises with bag (4/15) 2:09
6. single rows with bag (4/12) 2:40
7. decline push-ups (4/13) 3:14
8. single leg squats on chair (4/10) 3:49
9. back forearm flex (3/15) 4:26
Do all these 9 types of workouts need to be done every day at a time? Gradually do not need to increase the indicators of approaches / repetitions?
@@allurex256 They all need to be done every day, but as it gets easier, add more books/weight to the bag or increase the reps.
Yeah the hardest is just keep on doung it everyday
Do we hve to do all exercises in 1 day or 1 day each
@@habutogaming2190 all in one day mabye at different times what suits you.
After reading a lot of the comments I think I'm holding up pretty good. After I did all of these I still had the energy and the strength to more. I already feel great on day one
then you can try to do this movements in more explosive way
best thing is coming home from work of an evening and still being ble to do these exercises haha !!! Ivan Rocks !!!
I’ve been doing this since a week now and I gotta say you guys This is REALLY good. My muscles has improved so much and I can alreary see changes. Probably will get back in a month and would love to give you guys the results.
See you in a month, you got this
see you in a month
hey i want to ask. Is this an daily workout?
@@hustler4life950 yes
@@hustler4life950 yeah am doing this everyday
Im already at 1 week of doin the workout and my hands got way bigger, i relly recommand this guy. Im gonna give you guys an update when i reach one month!
damn
Did you continue with this routine?
Just to keep myself motivated I’m gonna try to update this every 5 days
Day 1: it’s kind of embarrassing but I can’t do half of these lol so I decided to dumb them down and do stuff like push-up planks and add more weight to the backpack for them and for the curls I got nearly 2 sets down but then my arms just gave out so I instead did 5 3 minute planks to discipline myself.
King you got this keep grinding!!
Keep trying man! I got a similar problem where I want to work out but I get lazy and end up on my phone
im gonna try that too
@@iambub2476 i got that exact same problem its annoying
I struggle with the same things lol
bruh ur day 1 physique is my goal
Same💀
Fr
You spoke my mind
Lol same
25 Ao qual Deus propôs para propiciação pela fé no seu sangue, para demonstrar a sua justiça pela remissão dos pecados dantes cometidos, sob a paciência de Deus;
26 Para demonstração da sua justiça neste tempo presente, para que ele seja justo e justificador daquele que tem fé em Jesus.
27 Onde está logo a jactância? É excluída. Por qual lei? Das obras? Não; mas pela lei da fé.
28 Concluímos, pois, que o homem é justificado pela fé sem as obras da lei.
29 É porventura Deus somente dos judeus? E não o é também dos gentios? Também dos gentios, certamente,
30 Visto que Deus é um só, que justifica pela fé a circuncisão, e por meio da fé a incircuncisão.
31 Anulamos, pois, a lei pela fé? De maneira nenhuma, antes estabelecemos a lei.
Bro i love this. 0 bullshit, straight to the point. Good video very helpful
I am doing these from around a month and got multiple compliments saying I dont look underweight anymore.. I am very thankful and will keep doing these until I join gym.
(I took breaks in between like maximum one or two days off for rest, plus I took care of my diet as well for overall results)
To anyone who sees this, after each 2 days add more and more reps as the days go one, also add more weight and intensity.
Today is the 28th of October and after reading a big portion off the comments im determent to do this workout every day for atleast 30days.
Il update this comment everyday and keep yall noted on the progress i make. Idk why im doing this but its giving me more motivation so yeah sure. Wish me luck yall this is my first real workout after a half year!
Day 1:
Welp guys i gotta quit already. And no its not what you think i did not quit for real but i kinda have to take it easy right now.
Two days ago i went to see my doctor for my ankle and wrist (yea i sprained both), and she told me that i cant put any pressure on both my ankle and wrist for 4 to 5 weeks 😥. Once everything is kinda healed i WILL TRY AGAIN so stay noted.
For the people who want to start working out but just sit there and read some motivational comments or watch videos how to get started here is my tip for you, Doesn't matter how you do it just make sure you do it! Just get up and try, you workout does not have to be perfect just make sure you do something for yourself it wil help a lot! Trust the proces King ❤❤
Alrighty so, two weeks later and i've still not forgotten about this challenge i set. Im here to try it again but this time, i'm not going to quit for anything! My ankle and wrist? Could be better but they healed enough so i wont feel any stress/pain while working out.
Tomorrow, the 18th of November i will start the journey (again) to BEING ABSOLUTLY RIPPEDD (cant do it today since its already to late and i have my last exam tomorrow so i need the focus😭). Wish me luck, again.
yea same gud luck even I'll let u know
@@Goatpro1 You got this!!
Dam that sucks bro
Bro don't feel bad but the truth is you are such a gay u sucks bro sorry to say
Good luck my man!
I hope you can start your workouts sooner rather than later.
others: use it photoshop to look strong
ivan: use it photoshop to look freak
1 Tendo sido, pois, justificados pela fé, temos paz com Deus, por nosso Senhor Jesus Cristo;
2 Pelo qual também temos entrada pela fé a esta graça, na qual estamos firmes, e nos gloriamos na esperança da glória de Deus.
3 E não somente isto, mas também nos gloriamos nas tribulações; sabendo que a tribulação produz a paciência,
4 E a paciência a experiência, e a experiência a esperança.
5 E a esperança não traz confusão, porquanto o amor de Deus está derramado em nossos corações pelo Espírito Santo que nos foi dado.
6 Porque Cristo, estando nós ainda fracos, morreu a seu tempo pelos ímpios.
7 Porque apenas alguém morrerá por um justo; pois poderá ser que pelo bom alguém ouse morrer.
8 Mas Deus prova o seu amor para conosco, em que Cristo morreu por nós, sendo nós ainda pecadores.
9 Logo muito mais agora, tendo sido justificados pelo seu sangue, seremos por ele salvos da ira.
10 Porque se nós, sendo inimigos, fomos reconciliados com Deus pela morte de seu Filho, muito mais, tendo sido já reconciliados, seremos salvos pela sua vida.
11 E não somente isto, mas também nos gloriamos em Deus por nosso Senhor Jesus Cristo, pelo qual agora alcançamos a reconciliação.
12 Portanto, como por um homem entrou o pecado no mundo, e pelo pecado a morte, assim também a morte passou a todos os homens por isso que todos pecaram.
13 Porque até à lei estava o pecado no mundo, mas o pecado não é imputado, não havendo lei.
Hey, I found this really useful. Its a simple and easy-to-follow format too. Thanks!
Gonna do this for 30 days (With 2 rest days per week)
Height: 160cm
Weight: 50kg
Age: 14
Day 1
The exercise that I struggled the most were the 3 push ups since my arms were hella weak after the first 10 sets of pushups with the bags
Day 2
Same progress but I didn't manage to complete the push up reps due to sore arms yesterday
Noticeable Changes: I notice this day were bigger biceps
Day 3
This is the day where I let me muscles rest while still doing cardio
Day 4
Added more weight and reps to the curls since they were getting easy but I still struggle with the pushups
Day 5
I managed to complete the push up reps but not the incline and decline ones
Day 6
I finally managed to complete the push ups
I noticed my biceps got a little bigger again and my chest too
Day 7
Yet again another rest day so I was just chilling all day
Day 8
Same sets but I decided to add a little bit more weight to the bag
My veins were popping out like crazy though
Day 9
Completed the set nothing much changed
Day 10
Resting yet again
Day 11
Quick workout since I didnt have much time so I only did the pushups and arms, planning to go hard this week
Day 12
Did the complete workout in a rush due to school activities but I still did it
Day 13
Got a cold but I aint stopping yet
Day 14
Resting les go
Day 15
Complete workout yk the usual
Day 16 Rest due to event
Day 17
Completing the workout but I decided to add 100 pushups for fun since I was bored
Day 18
Completed it
Day 19
Rest
Day 20
Complete
Day 21
Completed the set as always
Noticeable changes
My arm looks hella buff for a skinny guy like me 💀
Day 22
rest because of school activities
Day 23
Completed the set yessir
Day 24
I felt like shit cuz I did not eat enough today so ye
Day 25
Complete
Day 26
Complete
Day 27
Complete
Day 28
Rest
Day 29
In progress
Arms are as big as ever
im trying this at 12
Good job mam im at day 33 keep it up you gonna be proud
@@Rolcass bro I am a skinny guy can I make muscles following this routine or should I bulk up first
@@proud_to_be_indian_00 I'm skinny too mate but Ima following this routine being skinny ill let ya know if I gain muscle but Im for sure noticing bigger biceps and arms
Left side, camera effect and not muscular tention, right side, good shot with a good lighting and muscular tention XD
The results I've had in just 4 weeks of this guy's content are next level, if you're chubby like I was constrict your calories, if you're skinny, then eat clean and good
For those who say this physical body he had in one day to 30days is impossible to get
its not all about your hardwork its all about your genetics your protein that you consume
just started today, ill update my progress over time.
DAY1: ✓
Just starting off was great, the push ups were too hard for me. I failed around rep 1 and a half so figured I'd attempt them on around day 3, sofa dips were great, and found it easy. The single curls were also very easy and the bag I used just had a heavy pool box in it, incline push ups were much easier than normal push ups so I was able to complete those.
Single leg squats were easy, single rows is where my arms were noticeably sore by then but I kept pushing through and was able to finish, decline push ups were noticeably harder but I was able to finish due to taking 3 min breaks in between,, single leg squats were also easy and pretty fun, the back forearm flex was also fun to do and my personal favourite.
-No noticeable changes yet obviously
DAY2: ✓
Today I woke up with very sore chest muscles, idk if it was the way i slept or the exercise but it did add further challenge.
sofa dips easier than yesterday, same for the single curls, although during the incline and decline push ups, my muscles around my chest were hurting greatly but I managed to knock them out, it did take me a while, same for the singles rows as well. Single leg squats were easy and my favourite which was the forearm flex was fun as always.
-Noticeable changes were I noticed the exercises felt much easier than yesterday.
DAY3: ✓
Today I woke up and the pain in my chest area had decreased dramatically. felt so much better I was basically able to knock out all of the workouts, as i said on day one, I retried the push-ups, still was failing so I decided to do it on my knees but added the heavy bag on my back.
-I noticed the workout was much easier and my biceps had grown much more.
DAY4: ✓
Today when I woke up all my chest pain had disappeared, I felt more great than id felt since it happened, im still struggling a bit with the push-ups but its getting much easier, my forearms and biceps look much bigger than I remember, going really good, on day one it took me around 1hr to complete, now its taking me only 40 mins, 20 min time reduction.
-Noticeable changes were chest pain relief, and forearm and arm bicep growth, also easier workout.
DAY5: ✓
Today all my muscles had finally stopped aching, I felt great, Still a bit of a struggle with the push-ups buts its gradually getting better, starting to go on runs at around 6 in the morning to further contribute to my fitness plan, my biceps are starting to look great, my legs also look so much more noticeable.
-Noticeable changes were the growth in my calves and overall relief in all of my body.
DAY6: had a rest day today
PS: thanks for the support/motivation.
W
W
W bro keep it up
@@terrellstricker4849 thanks bro
Bro how much weight u taking inside bag ( what stuff u useing for increasing weight )
I will start working out regularly. I will wake up at 6 do these sets as best as I can and then I will add an ab workout as well. I will have rest days or days when I just do cardio. I will keep you updated! Become a beast we can do it brahhs! ✊️💪
Day 1:
Decided not to wake up at 6 (YET!!). Did my 3 different workouts 4 sets of cardio, 2 sets of abs and unfortunately only halfway of this workout since I was busy. However now I will prioritise workout over everything else!!
Day 2:
Tried to sleep well but woke up a little too early. Did 3 sets of ab workout and completed this workout as well! I replaced most of the push ups with 5 sets 50 rep wall pushups to compensate for my weak arm strength. Tomorrow is cardio day yet again so excited to see how that goes!
Day 3:
I decided to have a rest day... I know I know but it's friday and I just can't get my self to work out.
Day 4:
Yesterday I thought I couldn't workout ever again but here we are as strong as ever! Did 4 sets of cardio and sweat like a hog. I did 3 sets of abs since my legs couldn't keep up they hurt like hell. And I completed this workout with replacing pushups with wall pushups (5 sets of 50). Overall it took me well over 2 hours to complete all of this! I feel like I should redo my schedule and instead have a leg/bicep day, ab workout day and a cardio day since I am pushing my self way too hard with doing these everyday (cardio every other day).
Day 5:
Did 3 sets of ab workout. Legs didn't hurt at least that much but abs were quite sore. Tomorrow starts my renewed workout schedule!
I want to hear that the result in the vid is real from another viewer. I was always detoured by wait a few months and you will see thing. This is just 30 so if I am starting with no muscle I assume in maybe 90 days I could reach that? I am technically underweight a bit but I do not look skinny or fit so I have no idea what to follow.
If you keep updating tho I will be sure to start.
@@dazyalaska8713 I am at the very edge of being underweight. Building mass is really hard for me so we'll see what happens. I will keep working hard and if you do so as well I am sure we could both make it!
drink a protein shake it helped me, ill give you my homemade protein shake recipe
1-2 bananas
1 tea spoon of cocoa powder (just to make the shake a bit tasty)
2 tea spoons of oats
1 tea spoon of peanut butter or 5 grams of peanut
250-300ml of fresh milk
blend it all together and drink
drink this everyday and workout as much as you can, this will help you to build muscles, it helped me : )
its all natural protein, i dont put those packet protein shit in my shake : )
@@Wsash17 I read some where that you shouldn't drink your calories?
@@attepatte8485 drinking calories is one of the best ways to get down calories espically if u have a low appetite
First time doing a proper workout in months, crossing my fingers that it goes well!!
Have you finished the 30d workout? Did it worked?
@@charlesvincentrespino4749 chill bro, it has only been 4days since he commented
@@umi.1498 🤣
How'd go
@@umi.1498 and now what?
This is giving me some ideas with a backpack 🎒. I'm going to add this to my routine in the future.
That chair…. is a legend 😂😂
yes
I wanna have it to
14 No entanto, a morte reinou desde Adão até Moisés, até sobre aqueles que não tinham pecado à semelhança da transgressão de Adão, o qual é a figura daquele que havia de vir.
15 Mas não é assim o dom gratuito como a ofensa. Porque, se pela ofensa de um morreram muitos, muito mais a graça de Deus, e o dom pela graça, que é de um só homem, Jesus Cristo, abundou sobre muitos.
16 E não foi assim o dom como a ofensa, por um só que pecou. Porque o juízo veio de uma só ofensa, na verdade, para condenação, mas o dom gratuito veio de muitas ofensas para justificação.
17 Porque, se pela ofensa de um só, a morte reinou por esse, muito mais os que recebem a abundância da graça, e do dom da justiça, reinarão em vida por um só, Jesus Cristo.
18 Pois assim como por uma só ofensa veio o juízo sobre todos os homens para condenação, assim também por um só ato de justiça veio a graça sobre todos os homens para justificação de vida.
19 Porque, como pela desobediência de um só homem, muitos foram feitos pecadores, assim pela obediência de um muitos serão feitos justos.
20 Veio, porém, a lei para que a ofensa abundasse; mas, onde o pecado abundou, superabundou a graça;
21 Para que, assim como o pecado reinou na morte, também a graça reinasse pela justiça para a vida eterna, por Jesus Cristo nosso Senhor.
20 лет, рост 175, вес 65кг.
День первый.
Первое упражнение далось не сложно в целом, а вот отжиматься с каждым подходом было все тяжелее. На последнем подходе уже руки не держали и я чуть ли не падал. Решил на этом на сегодня закончить. А ещё убрал рюкзак из рациона (мне для него рано все ещё, лучше упростить всё эти упражнения, так как я начинающий).
Для меня в целом эта программа будет тяжелой, однако мне нравится идея чтобы все упростить и достигнуть того уровнять, чтобы делать такое каждый день без особых на то усилий. Когда будет приходить чувство «всё, больше не могу» то лучше закончить и попробовать завтра. Каждый день по чуть-чуть больше и больше нагрузок.
This man is Incredible!
Hay
C'est le meilleur entraînement que je connaisse, je prends très vite !
Day 1: I had some issues with pushups, was able to complete the exercise
Day 2: Pushup problem is slightly better now and was able to complete the exercise
Day 3: Everything went fine
Day 4: Still some problem with the pushups (although I don't do pushups much due to my height it's kinda harder to do them but that problem is slightly better)
Day 5: Was a bit easier today
Day 6: Pushups still hard oof
what about now?
@@valentin6083 Shut up!
@@valentin6083 or maybe he just stopped updating? You shouldn’t assume things about someone.
hey how about now? and do u see any results?
@@chan-qq4qh yeah man, the results are clearly visible
I will post my progress over 30 days
Day 1 - Sofa dips were okay, small burns sometimes. Push-ups were a killer - used knees to support but going to try to do without the knees soon. Curls were alright on the first few sets but started to burn on the last few. Incline push-ups were alright on the first few sets again but couldn't finish the last set as my arms just kept collapsing so I stopped. Calve raises and rows were good. Had to skip the decline push-ups as that's when it got hard, couldn't do more than 5 reps. Single leg squats were a killer but managed to do them. The back forearm flex felt great.
Day 2 - Sofa dips were easier, less burns near the end, added a bag to make harder. Push-ups were a killer again - used knees to support again. Curls were alright on the first few sets but started to burn on the last few. Finished incline today. Calve raises and rows were good. Had to skip the decline push-ups again (might try find an alternative), couldn't do more than 5 reps. Single leg squats were better, added a bag to make harder but managed to do them. The back forearm flex were easy added more weight
Biceps actually looking bigger and calves getting stronger
keep you updated tomorrow
Im wondering do you do all of them in a row, as in after you finish one set, you immediately do the next? Also should I have any kind of intervals between different workouts like between sofa-dips to push-ups with a bag?
@@evincastro2220Thank you! Don't give up and he honest!
any updates?
@@NightCqre havent been doing it as much as im just too busy but i will try and do it soon
@@acryl1zu better 😈
POV: I'm doing all the wrong steps 😂
no problem bro you will improve
No Problem
1 Que diremos, pois, ter alcançado Abraão, nosso pai segundo a carne?
2 Porque, se Abraão foi justificado pelas obras, tem de que se gloriar, mas não diante de Deus.
3 Pois, que diz a Escritura? Creu Abraão a Deus, e isso lhe foi imputado como justiça.
4 Ora, àquele que faz qualquer obra não lhe é imputado o galardão segundo a graça, mas segundo a dívida.
5 Mas, àquele que não pratica, mas crê naquele que justifica o ímpio, a sua fé lhe é imputada como justiça.
6 Assim também Davi declara bem-aventurado o homem a quem Deus imputa a justiça sem as obras, dizendo:
7 Bem-aventurados aqueles cujas maldades são perdoadas,E cujos pecados são cobertos.
8 Bem-aventurado o homem a quem o Senhor não imputa o pecado.
9 Vem, pois, esta bem-aventurança sobre a circuncisão somente, ou também sobre a incircuncisão? Porque dizemos que a fé foi imputada como justiça a Abraão.
10 Como lhe foi, pois, imputada? Estando na circuncisão ou na incircuncisão? Não na circuncisão, mas na incircuncisão.
11 E recebeu o sinal da circuncisão, selo da justiça da fé quando estava na incircuncisão, para que fosse pai de todos os que crêem, estando eles também na incircuncisão; a fim de que também a justiça lhes seja imputada;
12 E fosse pai da circuncisão, daqueles que não somente são da circuncisão, mas que também andam nas pisadas daquela fé que teve nosso pai Abraão, que tivera na incircuncisão.
13 Porque a promessa de que havia de ser herdeiro do mundo não foi feita pela lei a Abraão, ou à sua posteridade, mas pela justiça da fé.
14 Porque, se os que são da lei são herdeiros, logo a fé é vã e a promessa é aniquilada.
15 Porque a lei opera a ira. Porque onde não há lei também não há transgressão.
If you don't have a bag or weights, reverse your hand pointing to the back on a regular pushup to work the biceps
Ivan, you are literally an amazing person. Your videos help out A TON and they are very useful. Thanks homie🙏❤🙏
You're my inspiration in workout brother 🔥
Love from INDIA ❤
Hai
You are a great trainer bro.❤️. Lot of love from INDIA ✨.
Yup you are write bro. He is a great man
Bro. His day 1 body is legit my goal rn lol
short correction the pushup he is doing is actually inclined dont get confused/
i guess he mistakely wrote it
@@tomcat-f15" he wrote it write" wtf is this english?
@@mariolidrauliconapoletano2126 nah it's wrote
@@Jewish176 he modified the comment
@@mariolidrauliconapoletano2126 ok
Muito bom, deu umas ideias ótimas de adaptações simples e funcionais... Obrigado, sucesso irmão
Deu certo mano ?
@@paulovictorvidal2222 o resultado é relativo a dieta e nível de esforço, o vídeo da só umas ideias de uns exercícios, que são ótimos. Mas o resultado depende da periodização vinculado a dieta
@@paulovictorvidal2222 não existe essa de dar certo..
o exercício não faz milagre, você tem que por esforço e empenho, somado a uma dieta e uma boa noite de sono
Nos exercicios de flexao eu só consigo concluir uns 70% de cada serie. Eu devo ir somente até onde meus musculos aguentam em cada série?
@@davisouza3109 isso ai, caso sinta muita dificuldade bote os joelhos no chão, isso vai facilitar, e aí vai poder fazer mais concentrado
Age - 14
Weight - around 38 to 40kg
Height - around 165 to 166 CM
Have a really good excuse of being skinny, FAST METABOLISM.
Everyone keep telling me in skinny and sh¡t and thought to do this in the summer vacation I'll be doing this for 2 months and will update daily.
Day - 1
I started by doing sofa dips went quite good, after that there comes the pushups and as soon I start doing it my hands started going right left right left right left I got scared and it was hard af to do so I just did like 5 for day one and went for the
What happens why did u stop updates
@@GymSagaToTo well I'm still doing it but I'm lazy to update I'll probably delete the comment
Do anything changed?
@@hpkushwah3182 just update at the end
@@iibxk alot actually
Building a strong body is so crucial, especailly in one's youth. Therefore, i've made the decision to start working very hard to build the type of body that I've been dreaming of. Wish me luck,guys!!
How's it going now? ❤️
Hellow everyone, this is a progress comment for me,
Stats
Age: 14
Weight 64 (last i checked)
Height 5'5
Body stats
I got undefined abs
12 inch biceps
14 inch calves
24 inch quads
18 inch forearm
Flat chest
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
PROGRESS 90 days challange
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Day 1 - 4 : Workout went good, Pushups were hard ( later on i changed it to without weights)
Day 5 & 6 : I can already see Results Workout went well Pushups still hard
Day 7 - 9 : took some rest because i overslept
Day 10 : Biceps have become bigger and triceps too
Cmon bro did you give up then?
@@therealmen7 NO NO IM on day 33 I am seeing ver good results
@@therealmen7 Im just lazy to update it /:
For every like +1 push up
Day 1 ✅
Day 2 ✅
Day 3 ✅
Day 4 ✅
Day 5
Day 6
Day 7
…
Arms feelin' strong after doing this, thanks for exercise bro!
as a kid it will burn, Sofa Dips (4 sets of 14 reps): Around 30-50 calories
Push-ups with Bag (5 sets of 10 reps): Approximately 40-60 calories
Single Curls with Bag (4 sets of 11 reps): Roughly 25-40 calories
Incline Push-ups (4 sets of 13 reps): About 35-55 calories
Sitting Calves Raises with Bag (4 sets of 15 reps): Around 30-45 calories
Single Rows with Bag (4 sets of 12 reps): Approximately 35-50 calories
Decline Push-ups (4 sets of 13 reps): Roughly 35-55 calories
Single Leg Squats on Chair (4 sets of 10 reps): About 40-60 calories
Back Forearm Flex (3 sets of 15 reps): Around 25-40 calories
Thanks man. Im on my 4th day of doing this and its going pretty well, im 15 btw and these workout make me feel pumped and i see some really good results. Keep up the good content!💪
How it’s been man im 16 but my gym is so expensive i had to quit ill try this for a month hopefully we will both make it to. The 30 day
@@the_lebanese_hunterI will also do it with you too I wanna see if this will really work
@@the_lebanese_hunterI definitely won't do this for 30 days straight just doing it once made me feel like my soul will leave my body
This is so inspiring. Keep these videos coming champ
Day1: Couldn't do all the exercises to full extent, couldn't manage full pusups more then 5 a set, and incline pushups were 8 per set but i did all the sets. Hoping to get better.
Day2: did most exercises (again),still no progress in pushups-(pushups have bad form ) instead of a bag i use dumbbells because I have them at home. I added my own variations and am kinda experimenting with weights now, i am not a beginner but neither am I experienced. I can feel the cramps in the back arms and legs . I added deadlift and overhead press aswell. Instead of sitting calf raises i do standing with 20lbs in hand . My current weight is about 79kg or 174 lbs. And height is 180cm or 5ft11. That's all for day two i won't do exercises each day cause there wouldn't be any rest for the muscles and aslo i am a busy student preparing for national exams. So I'll do them about 3-4 times a week with high protein intake. Peace ☮️
Day 3: so according to my schedule i workout on sat,mon, Wed and Sundays, so my third day wa yesterday but i forgot to update no worries now tho. Here is a brief description, i started off with one handed rows (25lbs)10*2 and 35lbs 20*2. Then overhead press with 35lbs+bar wright 10*3. Curls 15lbs 14*5. Knee pushups 10*2 honestly it was easier to do it now tho i was devastated on the last rep. Aftr that i held 20lbs and did calf raises 20*4 this time and managed to survive this time. I put on max weight on the bar that was 55lbs + bar weight and did 10*3 deadlifts then simple rows with 55lbs 7*3. This was the end of day three. As pre workout i took cofee. That's all. Plus due to my bad form i have back pain from deadlifts 😀💀
Day 4 was day before yesterday and day 5 is tomorrow
Day4 : i did the same thing but added about 1 -2 reps in each exercise plues easy 20 pushups
Day5:( yesterday) was hardest, as i aded weight to my workout and increased reps as i saw in an article that each workout must be harder from the previous to force muscle gain and strength.
Day 3?
Day 3?
@@hmzplayz6636 done updating
@@timnottom8929 here
Day 6?
I will be doing this everyday
Day 1
It hurried a little bit but not that much
Day 2
It was a little bit easier but still hurt a little bit
And what about the rest of days?
Hi I'm 14
Height: 5'6
Weight: 70 kgs
I'm a little overweight tryna lose it
9 dec: just got finished with the workout it wasn't that challenging.
But I struggled with pushups
12 dec: couldn't update with 10&11 dec because of work. Working out is getting easier day by day. Gonna stay consistent and eat right.
21 dec: just did the workout pushups are getting a Lil easier couldn't update you because of exams i HV stopped eating junk just eating healthy and working out 💪
THANKS FOR THE LIKES 😊
26 dec: Skipped the workout for a few days . Today's workout completed 💪
23 Feb update: I'm now 66.9 kg... I start some. HIIT workouts feels great to shed some weight and I even gain an inch of height I'm 5'7 now😚😚
Do it
Drink more water and eat less food but enough food to give you enough energy to workout
Don't stop updating us!
Keep going and, remember, you're always better today than you were yesterday. 👑
this is fucking cap bro. the guy is using different camera angle to make u believe this works. let me tell you you cant get these results with this
make sure you stay in calorie deficit, thats really important too, and dont listen to this guy
Same bro. I'm 15
I'm 6'0
And i Weight 98 kgs
I'm tryna lose some fat. i don't know what I'm doing wrong but i can't seem to lose any
00:14 ive been doing this workout everyday for 7 months now, now i am very look stronk and lebron james
Umm bro can you tell your weight then and now and some improvements?
@@BleedingEdgeOfArts 37kg before 68 kg now , doing the workout alone will not help you need to track ur calories and eat 700 to 1000 more calories than you normally do that is to gain weight and then cut it with working out to get a body like the guy in the video , aesthetic bulking is great , dont dirty bulk its not okay for ur health also dont push urself do it with as many breaks as you need maximum break 7 minutes is okay too just complete the workout no matter how many breaks you need , breaks help the muscles in resting and growing , taking breaks makes ur body even better vs not taking breaks doesnt allow the muscles to rest and grow , during the first 2 weeks you will be very sore but thats because ur getting ur body used to it. Always work the whole body including chest , legs , back , arms , core. work them all so you dont "have good core but no chest" "perfect abs and chest but skinny legs" no , one thing i recommend is eat large amount of oatmeal with milk as breakfast and drink a milkshake ( 2 bananas , 1 full big spoon of peanut butter , oatmeal , (other fruits if you want) , honey (as much sweetness you want) ) then strain it and drink and then 1 hour later eat the oatmeal with milk ( like cereal) and two slices of bread with two eggs ( cook eggs how u want ) thats it take care
I know that this is two years ago, but thank you for all your efforts in helping us!👍
I am 17 years old (2007/05/17)
I am going to change myself from today make a better and fit body and lets hope for best results
Keep going bro, imma also start doing this, need to look like Arnold
I love how day one he's already buff and I look litterly like him. And it's only my 1 day
Are u like him now
damn, I did the exercises I did for a week and my arms got a lot bigger now I can be more confident wearing a tank top
Didnt you rest?
Meet you after 30 days
How is the situation now?
what now??
Ok, mind mind is blown by this video...I Never would have thought that I can use my backpack with some books in it to do curls. All of these exercises I can start doing today right at home for free. Thank you so much for this amazing video!
Any progress so far?
I am 13 and i want to get in shape because i am a little overweight, and i want to try my best to do the workout and track how it was for a week. I will give feedback after my first workout and tell how i felt after
Day 1 (Tuesday) ) I had some struggles with the push-ups, and i did fewer sets to make it easier, but of course later on i will increase it. Overall, it wasn’t too challenging, but for me the push-ups were the hardest part, and using the backpack was the easiest.
Day 2, kind of (Thursday) ) didn’t have time yesterday/Wednesday, so did it 2 times today, in the morning and night. Pushed myself a little harder today, but push-ups still a little hard to do for me, but tried to do as many as i could. Again, other than that, it was pretty easy, and also started a diet!
Day 3 (Friday) ) It was a little easier for me, and i think the push-ups are still kind of hard but i pushed myself to do more, so overall it’s doing good. And also, like i said, i started a diet and i have been sticking to it for the past 2 days, but let’s hope i stick to it for a while.
Same I am 13 to and trying to get in shape
If you are overweight like you can see a tummy, then rather have a diet or you'll get a sponge chest
@@saintlacke4174 Yes, i am doing a diet too
@@Matttoxs waiting for day 2 💪
I'm waiting for the 21st
This guy is My inspiration to workout😭🤚
Always 🙌
Alright starting with day 1, lets see after 30 days
Day 2 - Instead of 4 reps in most exercises, I do 3 (as im a beginner), but I perform 4 reps each arm for curls
Day 3 - Push ups with bag are still the hardest part for me ( I can't even finish the 3rd set)
What does set mean? Reps means the amount you do right?
Day 1: I was able to do all of the sofa dips, and the sungle curls. Luckily I had some 10lb weights so I used those with the curls. I tried to do the pushups but my arms were so tired I couldnt. I'll be back tomorrow for Day 2!
Day 2: I increased the curls from 11 to 22 per set. My arms still burn on the third set of the sofa dips. I didn't try doing anything else because my arms are super tired now, but tomorrow I plan on doing more of the workouts!
Day 3: I cant do anymore workouts. I had cut my finger open pretty deep on accident and the doctor told me do just take it easy until it heals. I'll restart this entire thing after its done healing, I'll start back at day 1 and then go on from there.
Day 1 (restart): I did the sofa dips, couple sets of pushups, curls, and I've also implemented a 30 day workout app to work on in the evenings. I do exercises from this video in the afternoon or the morning and then I do the app in the evening. Needless to say my arms are very tired at the end of the day, but feels good to be working out again. I'll be back with day 2 tomorrow
Day 2 (restart) and Day 3 (restart): so sorry I forgot to update with day two and day 3!! there hasnt been too much major body shape changes, I got some protein powder and been mixing that into some milk after my workouts. I do however feel stronger. Like I feel like I can finally lift 20lb weights, I dont have 20lb weights but I feel like I can finally lift them.
good luck bro
You got it brother! 👍
good luck and dont lose hope
I'll join you
Take it easy, don't hurt yourself
Walking up at 6 am and doing all these (push up is really hard for me)
Day 4 🤞
Q : why my right muscles grow faster...
Its my first day (doing them rn). Im on push-ups and its real hard
Do more reps on ur left side of the body...
Muscle imbalance is quite common don't worry
Amazing video, this gets almost all muscles in the body and overtime you should see a lot of progress however, for most people, this transformation would take much more than thirty days to go from the picture on the left to the right. If you follow the exercises in this video at do them 3 times a day, you might look like that in 3 months however for most people there will be a point where they will start needing to attend the gym to get that extra muscle. I do recommend adding weight to all the exercises ie: putting a dumbell in your lap for sofa dips.
I love the way you are teaching, thanks very much indeed.
Every day
1(sets/reps) sofa dips (4/14)
2 push-ups with bag (5/10)
3 single curls with bag (4/11)
4incline push-ups (4/13)
5sitting calves raises with bag (4/15)
6single rows with bag (4/12)
7decline push-ups (4/13)
8single leg squats on chair (4/10)
9back forearms flex (3/15)
Okay I just found the best glow up vid in the world 😭😭
Today is 19 march 2024 i am starting this workout today (with good diet) and i will be reporting my progress daily 👇
Stat tuned...
How much progress dude
I’m going to do this workout I’ll keep y’all updated on the first week
Okkk
Update
I hate when y'all say this and then don't update
@@sujalbageriya2619 everyone gives up fast
Thank you so much bro it took me only 3-6 days to see the results 😮
In your dreams, if you think that you will get this only for me for one month, even if for a whole year, I have been practicing for 3 years intensively, every day, and I have not come close to this.
Maybe you were CaseOh size when you started
@@Cr7and10LMfr fr
BEFORE :
date : APR 23 2023
nationality : Indian
age : 15
weight : 58kgs
body type : skinny
metabolism : fast
height : 171 cm or 5'6ft
Imma start today I'll update u when the month is over
You better be doing it
@@ninjawinnja8096wdym??
@@ninjawinnja8096??
How is the situation now?
reply any changes…??
Arms/Biceps/Shoulders:
Sofa dips (4/14) 0:13
Push-ups with bag (5/10) 0:40
Single curls with bag (4/11) 1:11
Incline push-ups (4/13) 1:40
Back forearm flex (3/15) 4:26
Thighs/Calves:
Sitting calves raises with bag (4/15) 2:09
Single leg squats on chair (4/10) 3:49
Chest/Back/Abs:
Sofa dips (4/14) 0:13
Push-ups with bag (5/10) 0:40
Incline push-ups (4/13) 1:40
Single rows with bag (4/12) 2:40
Decline push-ups (4/13) 3:14
w
Idk what means 4/14 can u explain?
@@831n94 sets of 14 reps
😢
@@831n9 4 sets of 14 reps
Age:14
weight:80kg
height:5,5
i am obeese i am starting my work out journey here i will post results in the reply's i need to work out my goal is 75kg in a month wish me luck bye
update:i have lost 3 kilos by just eating less and excercising more will speak in a copule of days to give more reasults
good luck man
Im a scrawny 12 year old boy with no muscles. I get made fun of at school, I’m trying to make a difference in my life. I want to change. I can barely do one set of any of these but I’m trying my best. 😊😊😊
Keep going bro, don't listen to the haters. Your success burns them 🔥
Do kick boxing.
u got this bro, least ur tryna make a difference that's all that matters.
You got this fam. I believe in you.
Same with me bro, im 14, i got bullied all my life for being really skinny atp its basically part of my identity, this xmas im trying to turn my life around. Keep going at it and both of our lives will see a significant change👍🤎
This is day 21 and my hands have grown by 2 inches and I have already started to gain six pack, but on the tenth day I doubled the exercises twice. I will edit this comment on day 45. Remind me
What is the situation now and can you tell me what your schedule is like?
@@لؤيسلام-ب3خ انت عربي تكلم بالعربي و بجاوب ما لي خلق اترجمه
@@Toji_edit_arabic ما هو الوضع الآن وهل يمكنك أن تخبرني كيف يبدو جدولك الزمني؟
@@Toji_edit_arabic 😂🤪
@@لؤيسلام-ب3خ جسمي تحسن ام جدول اسوي تمارين احد اثنين ثلاثه أربعاء و ارتاح خميس جمعه سبت عشان الاستشفاء العضلي
3:13 it's incline push-up
First time today trying it. Gonna keep doing it every night thanks dude I appreciate it I felt the heat ❤️
it's my first day and I feel my moobs getting smaller
do you know how heavy the bag is?
@@jakobb1871 probably around 4-5 kg
Hi
So do you see any changes yet?
I am doing this workout from today onwards I will give u all the update daily
Day 1- It was hard I couldn’t do the full sets on my first day I did according to my limits till 10-20 reps only . I could feel the burn while doing this workout.
Day 2- it is the same result I can’t do push-ups so instead of that I am doing 50 slightly vertical push-up and 50 reverse hand push up
The main question. What to put inside the bag? Why good ideas?
heavy books
@@kitkat-338 what the heck
@@Myaudiobooks-i3r bro what
i like how you also show proper form as well, really helpful to get started!
Love your content and how much they improve my health, comrade.
I just started today and I'm going to inform you guys after 1 month
rip bob
I started today too
I cannot wait to try these workouts that he gives and starting today hopefully I do good!!!
Any diffrense
Did it work?
How did it go?
How did it go ?
@@psycho0-199
I wish I did it, but I didn’t sadly I’m sorry for letting you down
Nice workout, i tried it a mins a go, already exhausted in the first set haha, i think i gotta do it step by step, maybe 1 set for 1st week, 2 set on the 2nd week and so on
Is it working good?
Please do not perform bench dips as shown at 0:16. I used to perform them and now have a near-permanent elbow problem. I appreciate how he illustrates both the good and bad way to do things. Congratulations, since you have just discovered some gold content.
What was wrong?
You perform it in wrong way
(Repost) 20+ Female, 155cm, 50kgs
Goal: Toning up body, strength
－－－
Day 1:
Struggling to keep good form and couldn't complete recommended sets. Too weak to do proper push-ups. I haven't been exercising for a long time so I am VERY weak atm. Adding sit-ups to the routine.
Day 2:
Still skipping incline and decline pushup because my arms are too weak. Substituting regular push up with wall push up. I can feel myself doing better though and was able to do recommended sets. My muscles are starting to get sore, good sign.
Day 3:
Started out slow, but ended up doing more reps for sit-up because of the extra time. Arms sore lmao but I pushed through!
[RESTART]
So... I stopped. I've decided not to give excuse and just say that I was simply unmotivated to continue. Which is fine as long as I get back on feet. 2 weeks or so have passed now I'm restarting from day 1 again... here we go!
Day 1:
Better stamina compared to day 1 on first attempt. Same routine, just added dancing to DDR to make it fun and to sweat some more :] I have a convention to attend to in two weeks so I'm hoping to achieve as much as possible until then (at least be fit enough so I won't die from exhaustion)
No promise on not breaking the streak, because sometimes I don't have time to workout/overwhelmed by work. But I'll do my best to reach day 30. WILL COME BACK TO UPDATE.