Shape and firm your glutes, slim your thighs, draw the abs, tone your arms … The goal of body challenges is clear: to help you transform your figure. We take stock of the best programs.
Diet , body wrap , intuitive diet , intermittent fasting , pressotherapy , food rebalancing … To build muscle or lose a few pounds as the summer season approaches, you are spoiled for choice but better to bet on complementary approaches. What if the secret to getting a slender, firm and sculpted line in record time was just a click away? Refining your figure quickly is the promise of body challengesdownloadable online. These sporting challenges have been flourishing for a few years on social networks, especially on Instagram. They are very successful because these sports training methods promise a perfect body in just a few weeks. The programs are organized with targeted exercises to have a harmonious silhouette . The advantage: it is possible to carry them out anywhere and at any time. Here are the key fitness challenges to take up.
Sonia Tlev’s Top Body Challenge
The Top Body Challenge , created by the sports coach Sonia Tlev, has won over many internet users and is currently making a splash. His program proposes to lose weight and build muscle in 12 weeks. In his method, 30-minute fitness circuits are planned several times a week. As for the level, it increases over the weeks to progress and make the body work harder.
Each day of the week is dedicated to targeted training: for example, series of squats and boards are planned on Monday. All the exercises are illustrated, step by step, the number of repetitions and the rhythm to be maintained are specified in the program. For some sessions, a jump rope and dumbbells are necessary.
This program is a good way to resume sport and stay motivated because it allows you to build muscle and lose weight effectively. In addition, it can be done in minutes. Advice on food accompanies the sports program to adopt a better lifestyle and keep as long as possible the virtues of this challenge.
This challenge, accessible to all, is paying off. Its price is 39 euros. To obtain it, simply register online on the Top Body Challenge website . Once the registration is finished, the person will receive their program by e-mail in PDF format, they will be able to download and start it the following Monday.
The jump rope program
Thanks to a simple jump rope , it is possible to lose a few pounds in just 30 days. The aim of this sporting challenge is to improve your endurance little by little, work out the cardio , tone your legs , build your abs, refine your figure and burn calories . How is it possible ? The jump rope is a complete exercise that works the whole body. At the start of the program, we start with 30 seconds of jump rope. The level increases every day. At the end of the challenge, the person will be able to do it for 5 minutes. After the jump rope program , jump rope as often as possible for several minutes.
Kayla Itsines Bikini Body Guide
The program of Australian coach Kayla Itsines is a resounding success and now has many followers. This sporting challenge is to be completed in 12 weeks. It offers different circuits and 30-minute exercises designed to work and exercise all the muscles. This challenge is intensive and can be difficult for people who are not used to regular physical activity. The sports coach therefore advises to start with three cardio sessions, either cycling or swimming , per week before taking up this challenge.
The goal of this method is to burn as many calories as possible . On the program: muscle building with squats , lunges , steps, burpees . For the Bikini Body Guide, it will be necessary to invest in equipment. To carry it out, people will need a sports mat and weights. To get this sports guide, just download it from the program site for the sum of 52 euros.
Bodytime’s Beautytime program
This challenge is created by Alex and PJ, two certified Bodytime coaches and specialists in physical transformations. This challenge makes it possible to obtain a flat stomach , firm and round buttocks, slender legs and toned arms in 28 days. It promises rapid, healthy and lasting weight loss through learning a new way of life. The program includes 7 fitness sessions of 30 to 40 minutes per week. To do the exercises, you will only need a sports mat or towel. A food guide and recipe videos adapted to the objectives and level of the person accompany the program. This challenge is available at a price of 99.90 euros on the Beautytime program site. You simply have to register to obtain it or install the application on your smartphone.
The Bikini program with Sissy
The Sissy Mua Youtuber fitness is at the origin of this challenge. It has been very successful and now has five versions of the program. The goal of this challenge: sculpt a perfect body , lose a few pounds and shape in 4 weeks (for Bikiny programs with Sissy 1 and 2) or in 3 weeks (for the third and fourth version of the challenge). The Youtuber method combines HIIT , cardio exercises and muscle building . It includes full sessions ranging from warm up to stretching . The guide is free and accessible to everyone. Simply download it from the Bikini site with Sissy .