Get Body Transformation In 30 DAYS ! ( Home Workout )
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- Опубліковано 26 лип 2021
- 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 - Спорт
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
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
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!
(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
Hey, I found this really useful. Its a simple and easy-to-follow format too. Thanks!
Words cannot describe how valuable this video is
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
Ok. 1st day begins.
Edit : Day -4.
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
i like how you also show proper form as well, really helpful to get started!
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 )
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
@@venugopalh.k3074 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
Amazing results. I have been doing this exercise for 11 days. When I reached day 6, I rested for 3 days, and the results are that the muscles of my hands and legs have grown. After the break, the situation became much easier
Hope someone sees this but im gonna do this and update yall in 30 days to see if it worked!
Better be working hard
Now I'm on the second day, has anything changed?
@@BXK20 im on the 5th day right now and i can see a little bit of a difference already
10 days in how is it?
13 days in , do you see results 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
I know that this is two years ago, but thank you for all your efforts in helping us!👍
Bro i love this. 0 bullshit, straight to the point. Good video very helpful
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.
Ivan, you are literally an amazing person. Your videos help out A TON and they are very useful. Thanks homie🙏❤🙏
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
This has to be the best workout video without equipment
best thing is coming home from work of an evening and still being ble to do these exercises haha !!! Ivan Rocks !!!
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
Arms feelin' strong after doing this, thanks for exercise bro!
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
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
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.
Thanks man, Helpful review!
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
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
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.
love your video man! This was the video i was looking for!
This is so inspiring. Keep these videos coming champ
Thank you, for showing us every day equipment we could use.
هل هذه تمارين افعلها كل يوم
@@farahfarh8332 yes
since this month we have lots of holidays and my classes only 3days a week ill try doing this. thanks
Thank you so much bro it took me only 3-6 days to see the results 😮
Love your content and how much they improve my health, comrade.
I love the way you are teaching, thanks very much indeed.
Have been doing this for a while on off days (I go to the gym Tuesdays and Thursday’s). Great video, so underrated. My first few months my forearms were so small, but I trained them every day for a month and they got better. A am a two sport athlete(teenager)
I started seeing results in my whole upper body almost instantly and I have only did like 2/3 the amount of the work out, if you are doing this make sure that the backpack is heavy enough for you to feel something but not too heavy where you can't lift it and make sure to progressive overload
Great exercises, great videos!! Thank you! 🌠
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.
I could do every exercise that is awesome I hope I can repeat it tomorrow again!
I simply love your video style, truly refreshing and creative.
Is this true
Left side, camera effect and not muscular tention, right side, good shot with a good lighting and muscular tention XD
This man is Incredible!
Hay
Thanks bro for the exercises. Really well made video anyway
BRO I LOVEEEE
THANKS FOR THSES TUTORIALS
That chair…. is a legend 😂😂
yes
I wanna have it to
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
o yeaaaa my man. know what im doing this month.
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
@@BXK20 alot actually
others: use it photoshop to look strong
ivan: use it photoshop to look freak
Very much appreciated, thanks!
If you don't have a bag or weights, reverse your hand pointing to the back on a regular pushup to work the biceps
Yes bruh!! I need this transformation for good, I m a 22 years old female nd I need to have body transformation.
Hope this helps me
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?
the thumb nail is very decptive, I thought that the person had a pot belly and was undefind muscle because of that and i had my doubts a 30 day transformation was possible. But with a better look at the actual persons befor and after its more clear that he is already pretty fit and definition and gains are showing quite well. good job!
Time for doing this workout
Im starting my workout plan RIGHT NOW!
Love this channel⭐
Excelente, gracias por el aporte!!!!
im a teenager who has body insecurity and im here to get rid of that and train my body nd gain self confi and thwnkyou alot from today onward i'll be doing this on daily basis :>
WOW MAN, Let me tell you the you inspired me more than ever to come back :3. I promise I won't give up
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
You are doing so great love from Italy
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
@@al-zouz-mixI will also do it with you too I wanna see if this will really work
@@al-zouz-mixI definitely won't do this for 30 days straight just doing it once made me feel like my soul will leave my body
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 😭😭
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?
@@nahhhhhhhhhhhhhhhhhhhhhhhhhh havent been doing it as much as im just too busy but i will try and do it soon
@@jw10012u better 😈
Hey, it was my first day trying these exercises out, my body really does feel like it has worked out, but its just the beginning and I’m gonna carry on the momentum. I am having trouble with some exercises such push ups but hopefully these problems resolve as time goes on!
I started today. Let's check in everyday for 30 days to keep track of our progress.
@@davegemeda2600I have done this twice now. You got this
@@AsianMilfHunter I'm doing day 4 now. Weakness is not an option.
@@davegemeda2600 fax man. I had a rest day yesterday and focused on cardio but today ill make my 5th workout.
@@davegemeda2600 ight, I trained 5 days in a row took a break for 2 days (for muscle growth) now I’m gonna workout tomorrow
Bardzo dobry kanał, same konkrety bez głupiego gadania i nachalnej muzyki.Brawo Ivan
i oto chodzi!
xD
You're my inspiration in workout brother 🔥
Love from INDIA ❤
Hai
wow such a realistic transformation. I defiantly believe it
bruh ur day 1 physique is my goal
Same💀
Fr
15 yrs old and i stared working out on October and i wanted to level up my work out routine and i found this so this should be good.
I am doing the exact same thing as you, I am 15 to, but I am going to the gym, I don't know if you are doing the same or doing home workout
@@MRBEASTF-gg well after four months, i stopped working out 3 months ago well I'm going to start again and I'll go to the gym near me as well
You should be jacked by now its been a year bro
Im gonna save this and might gonna try it tomorrow
Started today. Will notify once the 30 days are over 👏
Is there a result
@@fhhhhh4618I this that might hand been his first and last
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?
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)
Thanks for the video.
Wow thank you so much
Great valuable exercises 🔥🥰
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
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!!
The thumbnail: 💯 💯
Love the simple in home wsys of stdying fit and looking good...great motivating music too.
Would enjoy conversing with you sometime also but we have a language barrier 👊
💯💯💯💯💪🏿💪🏿💪🏿👍👍👍👍👍😄
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
You are AMAZING thank you very very much. You really helped me
Man, your videos are awesome. I think it would be even more helpful if you explain the wrong way to do the exercises because I sometimes can't tell the diference between the right and the wrong way to do them by just looking at the footages. Thank you so much, and keep rising. 👍🏻💪🏻
Me gusto tu video voy a empezar a hacerlo ahora que comienza el verano por que deje de entrenar con mi equipo y quiero prepararme bien para el proximo año Gracias
Pd:tal vez actualice cuando pase un tiempo
Che genio, también lo empezaré a hacer, y si nos contactamos por alguna red?
yo empecé hoy, como vas?
Thank you very great content love from Sri Lanka
The main question. What to put inside the bag? Why good ideas?
heavy books
@@kitkat-338 what the heck
@@user-lq7dz5vv9k bro what
Bravo félicitations👏 Love from francia 🇨🇵
Me gusta mucho los ejercicios de este canal, desde cómo realizarlos correctamente hasta hacerlos con material que encuentras en cualquier casa, amo tus rutinas 💪🏽🤠
Lo explica muy bien hay gente que no los sabe explicar muy bien
Pense que solo iba a encontrar puro gringo aqui xd
The weight loss process is multifaceted, involving not just reducing weight but also promoting healthy and sustainable habits. A balanced approach, combining a well-rounded diet with regular physical activity, is essential. Emotional and psychological aspects should be considered since the relationship with food is often tied to emotional factors.
Rather than solely focusing on restrictive diets, adopting gradual lifestyle changes by choosing nutritious foods and controlling portions proves more effective. Key elements for sustainable, long-term weight loss include being aware of one's eating habits and setting realistic goals. It's important to recognize the uniqueness of each individual. Seeking professional guidance from nutritionists and fitness educators can be valuable for ensuring a healthy and personalized weight loss process.
Real help full thank you
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
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?