If you want to start regular exercising at home but you don’t really know how – start with us. We’re going to add one exercise a day for 6 days of the week.

You’ll do something new every day, and every day you’ll do a little bit more. Then take a one-day break for regeneration and start the next week. Week by week, take little steps to be active on a daily basis. You’ll know what to do. 

This is Day 4 of Week 7. You’re more than welcome to join us here. You might also want to check out the complete Week 1Week 2Week 3Week 4Week 5, and Week 6.

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Week 7: Day 4


  1. General warm-up 3 min.
  2. Dynamic stretching 3 min.
  3. PLANK SIDE JUMPS 30 sec.
  4. rest 10 sec.
  5. INNER-THIGH LEG LIFTS 2 x 30 sec.
  6. rest 10 sec.
  7. TRICEP BACK DIPS (straight legs) 30 sec.
  8. rest 10 sec.
  9. UPPER BACK ARM CIRCLES 2 x 30 sec.

The first exercise:

A whole-body exercise – plank side jumps. After a short warm-up and dynamic stretching session, get to the starting push-up position (sometimes also called plank) – the whole body in one line supported only on your hands and toes, the hands shoulders-width apart, the feet togetherJump and pull your bent legs to your left side, just next to the left armjump back to the center, and jump again pulling your bent legs to the right side. Repeat the side jumps alternating sides for 30 seconds.

Here’s a helpful video by CASALL TRAINING – thank you!

The second exercise:

Inner-thigh leg liftsLay on your right side, lean your right forearm against the floor, put your left leg bent in knee in front of the right one – the foot against the floor. The right leg lying straight on the floor goes upand down – keep your right foot flex. Take 30 seconds for the right leg, then turn to the other side, and repeat with the left leg.

Thanks to this short tutorial by Howcast we know exactly what to do.

The third exercise: 

The tricep back dips – but this time a little bit more advanced version. In the gym you do it on a bench, at home you can use a bed or a sofaStand with your back to the sofa. Put the hands on the sofa (fingers directed forward). Put your feet forward so that the legs are straight in knees. Go down as close to the ground as possible by bending your arms. Breathe in going down, breathe out going up. Do it at an even pace for 30 seconds.

A quick tutorial from livestrong – we can’t thank you enough. Today do the Level 3 dips.

The fourth exercise:

Upper back arm circles – a great exercise for the upper-back with no weights involvedLay on your stomach, arms extended out to both sides. Lift up your chest along with the arms and as you’re up, do three circles backwards and three circles forward with your arms. Then lay back down for 2 seconds and repeat. Remember that the legs are lying on the floor all the time. As you’re up, don’t keep your chin to high – look on the floor. Upper back is very important in keeping up-right posture, so take two intervals, 30 seconds each, for this one, with a 10-second rest in between.

Here’s a professional demonstration video by Power Core Fitness – thank you!

That’s it for W7D4. Work out every day and comment at our fanpage to share your progress!

About Cathy Patalas

The sports soul and the alleged specialist in words of 52Challenges.com. The main 52C Blog writer. A diligent student at the English Department of the University of Wroclaw, majoring in applied linguistics. An ex-acrobat and aerobic gymnast with the 13-year long experience in „training for winning”. A multiple medallist of Poland nationals in acrobatic gymnastics, and academic nationals in aerobic gymnastics. A fan of gymnastics of every existing type. Personally, finds making everyday choices in a healthy lifestyle even more demanding a challenge than making everyday sacrifices in the athlete’s lifestyle.