Get Body Transformation In 30 DAYS ! ( Home Workout )

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

[IvanRusakov]

If you are wondering what I eat in order to look good, then subscribe to Instagram 👇🏻

[isaiahkissner]

I like how he shows the right way and the wrong way to do it

[zKnown.]

Whoever's reading, if this is your first time visiting this guy's channel, congrats because you just found some golden content right there.

[Oozy]

(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

[wardexp]

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.

[Aless_Rides]

Words cannot describe how valuable this video is

[randhyLeksu]

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.

[moibra]

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.

[joaoaraujo]

Already seeing the results after the 4th time doing this, thank you for your videos!

[bvuottb]

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

[OfflineGSC]

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

[RID]

Thank you, for showing us every day equipment we could use.

[shreddedplankton]

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!!😉

[josephdiggity]

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.

[BlueManDoor]

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

[rickyred]

best thing is coming home from work of an evening and still being ble to do these exercises haha !!! Ivan Rocks !!!

[Victor-rsku]

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

[seraneramphal]

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.

[opacat]

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.

[Molledd]

Hey, I found this really useful. Its a simple and easy-to-follow format too. Thanks!