Transform your body in only a month!

 

If you want to have a fit body the best way to achieve that is regular exercising. If you want better results,  you should combine the exercises that will give you a maximum effect.

Here are some exercises and some combination of them that will help you achieve that:

Plank

This is one of the best exercises that will strengthen your whole body. Place your body in a straight line and support the body with the elbows. Hold the body as much as you can.

Push ups

This is another exercise that will strengthen all the muscles in your body. Place yourself in a plank position and push your body up and down with your hands. Keep your body in a straight line and repeat as much as you can.

Squats

Place your body in a squat position and hold your arm straighten forward. Keep the spine straight and lower the body. The hips should be parallel to the floor. Repeat as much as you can.

Bird-dog

Place yourself in a plank position and support the body on the knees and hands. Stretch your arm and the opposite leg. Hold the position for a few seconds, then switch sides.

Lying hip raises

Lie on the floor and stretch the arms. Raise the hips and squeeze the glute muscles, repeat as much as you can.

The exercising plan that is made of 2 different workouts

Workout 1

A minute – plank

A minute – pushups

2 minutes – squats

A minute – bird-dog

A minute – lying hip raises

A minute – plank

A minute – pushups

2 minutes – squats

10-second break

Workout 2

3 minutes – plank

3 minutes – bird-dog

3 minutes – lying hip raises

1 minute – pushups

15-second break

Week 1

Day 1 – Workout 1

Day 1 – Workout 2

Day 3 – Workout 1

Day 4 – Workout 2

Day 5 – Workout 1

Day 6 – Workout 2

Day 7 – rest

Week 2

Day 1 – Workout 2

Day 1 – Workout 1

Day 3 – Workout 2

Day 4 – Workout 1

Day 5 – Workout 2

Day 6 – Workout 1

Day 7 – rest

After the second week start the program from the beginning!

Source: justorganicrecipes.com

 

 

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