This challenge is Japanese and became popular worldwide after helping many Japanese women lose weight in a healthy way. It includes some high-intensity exercises that you can do in a short time with some rest periods. This helps burn fat more effectively. You do the exercises for 20 seconds then rest for 10 seconds, repeating for 4 minutes. You should ask your trainer if you can perform these exercises and if you have any injuries or health issues that might make them risky.
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Tools needed for this challenge
There are some tools you need to have:
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Medium weight dumbbells.
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Sliding discs.
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Instructions
Here are some instructions to help you do this challenge more easily:
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After warming up, switch the exercise sets to make them more effective.
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Repeat each set 4 times then rest for one minute.
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Each set can take 5 minutes if you need it.
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Avoid any exercise that causes pain or discomfort or is beyond your fitness level.
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Warm-up
Warm up for 5 minutes to raise your body temperature and get your muscles ready for exercises. There are many warm-up exercises in the Fitness Garage app. Do warm-ups for 20 seconds then rest 10 seconds.
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First challenge set
Exercise 1: Bear Crawls
How to do this exercise
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Get down into a plank position.
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Then put your hands in the middle and come back to standing position.
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Repeat this exercise fast for 20 seconds.
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Rest for 10 seconds.
Second exercise: Front Kick with Plank
How to do this exercise
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Start standing now
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Kick your right foot hard.
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Drop into a plank position and then stand back up.
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Kick your left foot hard.
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Repeat this exercise for 20 seconds.
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Rest for 10 seconds.
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The second set of the challenge
First exercise: Kettlebell Side Lunge and Lift
How to do this exercise
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Start by standing and hold the dumbbell with both hands in front of your body.
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Take a big step to the right.
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Bend your right leg and keep your left leg straight.
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Lift the dumbbell up.
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Push off your right foot to return to the starting position.
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Keep switching sides for 20 seconds.
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Rest for 10 seconds.
Exercise two: Kettlebell Swings With Lateral Lunge
How to do this exercise
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Stand and hold the dumbbells in your hands in front of your body.
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Lift the dumbbells until they're level with your chest then lower them down to your legs.
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Push your right foot to the right side and bring it back to the start position.
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Keep doing this exercise for 20 seconds then rest 10 seconds.
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The third set in this challenge
First exercise: Sliding Burpees
How to do this exercise
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Stand with your feet a bit apart, then squat down.
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Put your palms on the ground.
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Move your legs sideways like scissors.
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Then go back to the starting position.
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Repeat this exercise for 20 seconds then rest for 10 seconds.
Exercise two: Sliding Mountain Climbers
How to do this exercise
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Start in a push-up position.
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Place your toes on the sliders.
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Move your left knee toward your chest.
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Then move it back and bring the right one toward your chest.
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Keep doing this exercise for 20 seconds.
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Rest for 10 seconds.
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The fourth set in the challenge
First exercise: Kettlebell Snatch
How to do this exercise
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Stand holding a dumbbell in your right hand.
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Lower down on your knees like in a squat.
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Move the dumbbell between your legs.
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With one move, raise your hand and legs and return to the start position.
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Repeat this for 20 seconds, then rest for 10 seconds.
Second exercise: Kettlebell Windmill
How to do this exercise
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Stand with your legs wider than shoulder-width apart.
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Hold the dumbbell in your right hand.
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Raise your right arm up.
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Move your left arm toward your left foot until you touch your toes.
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Your upper body should be parallel to the ground.
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Keep your arm straight.
