For those who want to lose weight: Effective week training program.

Everyone wants to have a healthy and fit body. It is not enough to eat. To figure looked great, you need to play sports. If you wish to strengthen your muscles and be in top form, then pay attention to the seven-day training program. The course lasts for two months. Perform each exercise in their free time. Form the shape of your dreams and improve their health without leaving home and without spending extra money.

Before training definitely need to make a light workout.

1 day
1. Press. 2 sets of 25 times.
2. Squats. 3 sets of 20 times. The break between sets 2 minutes.
3. Raise the dumbbells in front of you. 3 sets of 10 times.
4. Tilt the side. 2 sets of 15 times.
5. Mahi leg to the side, lying on its side. The knee must be straight. 25 times for 2 sets on each leg.

Day 2
1. Press. Perform 3 sets of 30 times.
2. Push-ups. 3 sets of 15 times.
3. Plank. Try to survive 1-1, 5 minutes.
4. The rise of the biceps with dumbbells. 4 sets of 10-12 times.
5. Mahi leg to the side, lying on its side. 35 times for 2 sets.

3 day
On this day Arrange your holiday. You can make an easy charge.

4 day
1. Press. 2 sets of 25 times.
2. Push-ups. 3 sets of 10 times.
3. Jumping on the rope. 3-5 minutes depending on your fitness level.
4. Squats with dumbbells. 4 sets of 15-30 times.
5. Lunges with dumbbells. 2 sets of 10-12 times.
6. Walking on the spot with high knee lifting. The rate should gradually accelerate. 4-7 minutes for 2 sets.

5 day
A break from the exercise. It is advisable to walk a lot that day.





Day 6:
1. Side plank. Perform 1 minute. As long as possible.
2. upgrades on your toes with dumbbells in his hands. 5 sets of 20 times. If you exercise for a simple, executes it with a heavy backpack.
3. Raise the legs in the supine position. 3 sets of 25 times.
4. Squats. 30 times 6 approaches. Break 2 minutes.

7 days
1. Push-ups from the floor. 3 sets of 10 times. The break between sets shall be not more than one minute.
2. Press. 3 sets of 20 times.
3. Squats with dumbbells. 10 sets of 10-20 times.
4. Tilt the side. 30 times by 2 approaches.
5. Exercise "bicycle". 10 times the average rate.

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

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via takprosto cc