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Weekly Workout Program

Everyone dreams of having a healthy and fit body. For this it is not enough to eat right. That the figure looked great, you need to play sports. If you want to strengthen muscles and be in great shape, then pay attention to this Seven-day training program. The course is designed for two months.

Do exercises in your spare time. Form a figure of your dreams and strengthen your health without leaving your home and spending extra money.

Before training it is necessary to make an easy warm-up.

Training complex for a week

1 day

  1. press. 2 approaches 25 times each.
  2. Squats. 3 sets of 20 approaches. Break between approaches 2 minutes.
  3. Lifting dumbbells in front of you. 3 sets of 10 times.
  4. Slopes to the side. 2 approaches 15 times each.
  5. Mahi foot to the side, lying on his side. The knee should be straight. 25 times 2 sets per foot.

2 day

  1. press. Do 3 sets of 30 times.
  2. push ups. 3 approaches 15 times.
  3. Strap. Try to survive 1-1.5 minutes.
  4. Lifting dumbbells to the biceps. 4 sets of 10-12 times.
  5. Mahi foot to the side, lying on his side. 35 times in 2 approaches.

3 day

On this day, make a rest. You can do easy charging.

4 day

  1. press. 2 approaches 25 times each.
  2. push ups. 3 approaches 10 times.
  3. Jumping on the rope. 3-5 minutes depending on the level of physical fitness.
  4. Sit-ups with dumbbells. 4 approaches of 15-30 times.
  5. Attacks with dumbbells. 2 approaches 10-12 times.
  6. Walking on the site with a high knee lift. The pace should be gradually accelerated. 4-7 minutes for 2 approaches.

5 day

Break from exercises. It is advisable to walk a lot on this day.

Side bar

6th day

  1. Side lath. Take 1 minute. Possibly longer.
  2. Ups on socks with dumbbells in hands. 5 approaches 20 times each. If the exercise is simple for you, perform it with a heavy backpack on your back.
  3. Lifting legs in a prone position. 3 approaches 25 times.
  4. Squats. 30 times for 6 approaches. Break 2 minutes.

Day 7

  1. pushups. 3 approaches 10 times. The break between the approaches should be no more than one minute.
  2. press. 3 sets of 20 approaches.
  3. Sit-ups with dumbbells. 10 approaches 10-20 times.
  4. Slopes to the side. 30 times in 2 approaches.
  5. Exercise "bicycle". 10 times the average tempo.

Break between all exercises, except for those where the rest time is specified, is three minutes.

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