According to research, 54.4% of European women are ready to sacrifice much for the sake of having a beautiful body. We offer you a training program that does not require you to make significant sacrifices on the way to an ideal figure.
With this training program, you will not only lose 5 kg, it will help you and continue to play sports with pleasure. And all thanks to the fact that every day will mean a new kind of exercise, and it will help your body to quickly regain harmony. When you give a diverse load to the muscles of the body, they have to constantly adapt, so the result appears quickly, and you continue to strengthen the muscles. We developed 21 movements for muscle tone, and then added cardio drains to them. Combine and mix them together to get a fresh training plan for each day. So the tummy and flabby muscles will be far in the past. Start practicing according to our plan today, and in the new year you will enter more healthy and cheerful.
Your training plan for the week
In order to get rid of 5 kg of extra weight per month, you must perform at least 300 minutes of cardio per week, plus 2-3 weight training, and follow a diet. Here is a concrete plan that will help to accomplish all this.
Monday
Do exercises for Monday and cardio.
Tuesday
Cardio workout lasting 60 minutes.
Wednesday
Do exercises for the environment and cardio on a treadmill with a slope.
Thursday
45-60 minutes of any workout of moderate intensity (this implies that during the training you can talk).
Friday
Do exercises and cardio on a treadmill with a slope.
Saturday or Sunday
Do an hour of cardio or any moderate intensity training lasting 60 minutes. One of the days off is a day of rest.
Observe this plan for a week in this or any other order (provided that the same training should not be repeated 2 days in a row, and between strength training should be 48 hours rest). If you are trying to bring your muscles into tone and keep your weight, remove one day of cardio training from the plan, along with strength exercises.
You will need
a pair of dumbbells weighing 1.5-2.5 kg and 4-6 kg;
fitball;
step-platform or bench height 30-45 cm;
a block for yoga or a thick book like a telephone directory;
ValSlide simulator or paper plates;
gymnastic tourniquet;
medicalball weighing 1 kg;
mat for yoga (optional)
What to do
Recover for 5 minutes using any cardio, then follow 2 sets of 10-12 repetitions of each movement in this order, resting 30 seconds between sets.
1. Squats with mahami back, strengthen the muscles of the legs and buttocks
Stand up straight, feet wide on the thighs. Take in the hands of dumbbells weighing 1.5-2.5 kg. Sit down so that the hips are parallel to the floor, then go up and take your left foot back. Return to the starting position to finish the approach. Repeat by changing feet.
2. Crosswise lunge, strengthens the muscles of the legs, buttocks and shoulders
In the right hand, take a dumbbell weighing 1.5-2.5 kg and lower your hand along the thigh with the palm to it. Put your left hand behind your head, elbow to the side. Make a lungdrop to the left, then go up; raise the left leg and right arm at the same time. Go back to the starting position and repeat. Change sides and finish the approach.
3. Curtsy with dumbbells, strengthens the muscles of the legs, buttocks and biceps
Take in each hand a dumbbell weighing 2.5-6 kg (hands on each side with the palms inward) and put your feet on the width of the hips. Doing the left leg backwards and to the right, lift the dumbbells to the shoulders. Go back to the starting position and make a backward and leftward kick with the right foot to complete 1 repetition.
4. "Scissors" with a turn , strengthen the muscles of the press
Lie on your back with straight legs and pinch the fitball between your ankles. Hands lie on the floor with the palms down. Raise your straight legs up. Turn your legs to the left, as far as you can, without taking your shoulders off the floor. Return the legs to their original position and turn them to the right to complete 1 repetition.
5. Balancing on the fitball, strengthens the muscles of the buttocks and trunk
Lie down face down, hips on fitball. Put your forearms on the floor and bend your knees at a right angle. Straining the buttocks, push the legs upward, keeping the knees bent at 90 degrees so that the hips form a straight line with the trunk. Go back to the starting position and repeat.
6. Push ups, strengthen the muscles of the chest, shoulders, hands and buttocks
Take the emphasis lying, leaning on the hands and knees. Bending your arms in your elbows, lower your chest until your shoulders are parallel to the floor. Straightening your arms, tear your left foot off the floor by 15 cm. Put your foot on the floor and repeat the movement, alternating your legs.
7. Back push-ups, strengthen triceps and shoulder muscles
Sit on the floor, bending your knees, hands on the floor near your hips, your fingers pointing forward. Tear your hips 20 cm from the floor. Bend your arms in the elbows, lowering the pelvis almost to the floor. Go back to the starting position and repeat.
8. "Skater", strengthens the muscles of the legs and buttocks
Put your left foot on the platform or bench, bending your knee at a right angle and straightening your right foot behind you, leaning your toe on the floor. Lean forward and straighten your arms in front of you at the height of your shoulders, palms down. With a light movement, place your right foot on the platform, and then return it to its original position and repeat. Change your legs and finish the approach.
9. Dips with crouching, strengthen the muscles of the legs and buttocks
Stand with your left foot on the Valslide simulator or a paper plate, hands on the sides. Doing a sliding thrust with your left foot to the side with squatting, raise your hands in front of you to the chest height with your palms down. Straightening the right leg in the knee, bring the left leg to its original position and repeat. Change sides and finish the approach.
10. Flexion of hands with squats, strengthens the muscles of the buttocks, legs and biceps
Stand upright, feet wide at the hips, knees slightly bent. Take in hand dumbbells weighing 2.5-4 kg, arms bent at right angles and pressed to the sides of the palms up. Sit down while simultaneously bringing dumbbells to your shoulders. Go back to the starting position and repeat.
11. "Frog", strengthens the press
Sit on the edge of the platform or bench, grasping its edges near the hips. Knees are bent, legs stand on the floor. Lean back, tear your legs off the floor and lightly pull them out in front of you, so that the legs are parallel to the floor. Tighten the press and pull your knees to your chest, spreading your knees, but keeping your feet together. Lock the position on one count, then straighten your legs and repeat the movement.
12. "Table", strengthens the muscles of the trunk and buttocks
Take a dumbbell weighing 1.5 kg and stand on all fours, hands on the shoulder line, hips perpendicular to the floor. Raising the right hand to the side to the height of the shoulder, take the left leg bent at the knee to the side to the height of the hip. Return to the starting position and finish the repetition. Perform, alternating sides.
13. Push-ups with a change of hands, strengthen the muscles of the chest, shoulders and arms
Take the emphasis lying (leaning on the knees or toes), the brush on the shoulder line, the left hand is located on the block for yoga or a thick book. Bend your arms in the elbows, lowering your chest to the floor. Press off the floor, then place your right hand on the block or book, and move the left hand to the floor to finish the repetition. Do the exercise again, but in the opposite direction.
14. Back push-ups, strengthen triceps and shoulder muscles
Sit on the edge of the platform, gripping its front edge near the hips and bending your knees. Straighten your hands and tear the basin from the platform. Bend your arms at a right angle, lowering your hips to the floor. Straighten your arms, and then straighten your left leg in front of you, and your right hand to the side. Return to the starting position and repeat; change sides and complete the approach.
15. Thrust with balance, strengthens the muscles of the legs, buttocks and backs
Secure the gymnastic tourniquet for a fixed support at the height of the ankle. Take the other end of the harness in your right hand and step back so that the tension is strong enough. Tear your right foot off the floor and balance on the left. Leaning forward from the hip, sit on your left foot and pull your right arm forward and down. Straighten your right leg, pulling your right arm to the chest. Repeat. Change sides and finish the approach.
16. Jumping from the squat, strengthen the muscles of the legs, buttocks and shoulders
Put your feet wider and slightly unfold their socks outwards. Hold a 1 kg medical chest with both hands in front of you at the chest level. Sit down so that your hips are parallel to the floor. Then, in one motion, jump up, straightening your arms and squeezing the ball over your head, while pulling your legs together. Return to the starting position and immediately repeat the jump.
17. Press from the floor, strengthens the muscles of the buttocks, legs and biceps
Taking the dumbbells in your hands, stretch your arms along the body with your palms outwards. Stand with your back to the platform 60 cm from her. Put a sock of the right foot on the platform. Bend your elbows at a right angle and unfold your hands palms up. Lifting dumbbells to the shoulders, descend into the attack. Go back to the starting position and repeat; change sides and finish the approach.
18. "Bicycle" strengthens the press
Sit on the bench, the legs are bent at the knees, the legs are parallel to the floor. Lean back by 45 °, put your hands behind your head. Straighten the right leg, stretching the sock, and bend the left leg in the knee. Change sides to finish the repetition. Continue, alternating legs.
19. Stiff rest, strengthens the muscles of the trunk and buttocks
Take the emphasis lying, leaning on the floor with forearms. Elbows exactly under the shoulders, hands are lying on the floor with the palms down, the press is strained. Raise the left foot and put the toe of the left foot on the right heel. Fix this position for 10-15 seconds, then change the legs to finish the approach.
20. Push-ups with cotton, strengthen the muscles of the chest, shoulders and hands
Take the emphasis lying, placing the hips on the fitball. Bend your arms and lower your chest to the floor, then push as hard as you can and clap your hands; repeat.
21. Reverse push-up with turn, strengthens triceps and shoulder muscles
Sit on the edge of the platform, grasping its edges near the hips. The legs stand on the floor and are bent at the knees. Straighten your arms and tear the basin from the platform anteriorly. Bending your elbows at a right angle, lower your hips to the floor. Straighten your arms in the elbows and, having brought your right hand in front of you, touch it with the platform near your left hand to complete one repetition. Return to the starting position and repeat, touching the platform on the right with your left hand. Continue by alternating sides.