How to make a perfect body in 4 weeks

We'll show you how to transform your body in 4 weeks. Weekly follow the new regime during this time. In particular, it is designed for those who like to spend a weekend without loading yourself to exercise and training.

Monday Our goal: the buttocks and legs

. What to do:

20 minutes of cardio
If you are in the room, trying to deal with on a treadmill or bike, just to do a small load and avoid any resistance. If you have to warm up the house - you will approach brisk walking, jogging, or imaginary fight

. 20 sit-ups
How to: Stand with your hands on the sides of the position. Squat, pulling arms forward for balance until thighs are parallel to the floor. Return to starting position.

attacks How to: Stand up and place the hands on the sides. Take a step forward until the thigh parallel to the floor will not. Return to starting position, then do the same with the left foot.

25 lifts
How to do: stand up straight, one in each hand, take 1 - 1, 5 pound dumbbell and place them in front of. Bend forward from the waist to the joints of the fingers, touching the floor. Return to starting position.

40 lifts at a press
40 reverse crunches
How to: Lie on your back, place your hands on the sides. Lift your legs up until they are perpendicular to the ceiling. Lift and then lower end at a distance of 5 - 10 cm from the floor

. Tuesday
Our goal is to arm and chest

. What to do:

20 minutes of cardio
From 15 to 20 push-ups. How would you feel, you have to execute them.
20 approaches to the chest press
How to: Lie on the floor with 1 - 1, 5 kilogram dumbbell in each hand. Hands bend so that the hands are near the shoulders and palms facing each other. The impetus lift your hands up, palms facing your toes. Slowly return to starting position.

20 slopes with a chair
How to: Sit on the edge of a chair, knees bent, feet position, so that the toes were raised, and all the weight is concentrated on the heels. Grasp the front of the seat, pointing fingers below the hands. Keep your back straight, your hands help to lower the body below the front of the chair up until your elbows are equal to shoulder level. Return to the starting position.

40 presses on the biceps (20 per arm) with 2 - 4 kilogram dumbbells

Wednesday Our goal back and shoulders

What to do:

20 minutes of cardio
25 jumps to 0, 5 - 1 kilogram dumbbells
20 side
ups How to: Stand with feet shoulder-width apart, in each hand 1 - 2 pound dumbbells. Palms expand to each other, then lift direct hand in hand, until they are parallel to the floor. Slowly lower.

40 Front lifts (20 per arm)
How to: Stand up, arms at your sides, in each hand 2-pound dumbbells. Lift the right arm forward to shoulder level. Slowly lower. Then just raise and lower the left arm.

20 climbs on the shoulders
How to: Stand up, hands are on the sides, and in each hand - on 1 - 2-pound dumbbells. Bend your arms and place them in front of the shoulders, palms facing forward. Raise your hands up over your head until they are straight, then slowly lower.

Our goal: the buttocks, legs and press

. What to do:

20 minutes of cardio
load 30 lifts the legs (15 to each)
How to do: stand on your knees, keep your back straight. Right knee approaches the chest, and then abruptly straighten and simultaneously lift the leg up. Make an approach, return to starting position and switch to the other leg.

15 sit-ups (on Monday)
20 pelvic lifts
How to: Lie on your back, legs bent, feet fixed to the floor, his hands are on the sides. Lift the hips up to the ceiling (about 8 - 12 cm above the floor) and slowly lower down

. 40 oblique bends (20 per side)
How to: Lie on the floor, knees bent, hands behind his head. Straining abdominal muscles, tear off your head and shoulders off the floor, sending the body to the right. Change sides.


20 minutes of cardio
If your hands need more relief than the rest of the body, repeat Tuesday's workout. If you have a weak back and shoulders - training environment. If your buttocks, legs and the press need more load than that which they received on Monday and Thursday, while today repeat this workout again, you do not need to perform the exercises, which did yesterday, as it can be cruel to your muscles.


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