Training program for every day! Only dumbbells will be needed!
MONDAY
Our goal: buttocks, legs and abs.
What to do:
• 20 minutes cardio load
If you practice in the gym, try to practice on a treadmill or on a bicycle, only the load needs to be made small and avoid any resistance. If you warm up at home, you will approach brisk walking, jogging, imaginary struggle.
• 20 squats
How to do it: stand up straight, place your hands on the sides. Squat, stretching your arms forward for balance until your hips are parallel to the floor. Return to the starting position.
• 20 lunge
How to do: stand up, place your hands on the sides. . .
• 25 lifts
How to do it: stand up straight, take 1–1.5 kilogram dumbbell in each hand and place them in front. Lean forward from the waist to the joints of the fingers, touching the floor. Return to the starting position.
• 40 press lifts
• 40 reverse twists
How to do it: lie down on your back, place your hands on the sides. Raise your legs up until they become perpendicular to the ceiling. Lift and then lower the butt at a distance of 5-10 centimeters from the floor.
TUESDAY
Our goal: hands and chest.
What to do:
• 20 minutes cardio load
• From 15 to 20 pushups. No matter how you feel, you must fulfill them.
• 20 sets on chest press
How to do it: Lie on the floor with 1–1.5 kilogram dumbbells in each hand. Bend your arms so that your hands are near your shoulders, and your palms are looking at each other. Push your hands up, palms looking at your toes. Slowly return to the starting position.
• 20 tilts with a chair
How to do it: sit on the edge of the chair, your knees are bent, and your feet should be positioned so that the toes are raised and the whole weight is concentrated on the heels. Grasp the front of the seat, guiding your fingers below. Keep your back straight, help with your hands to lower the torso in front of the chair until the elbows are level with the shoulders. Return to the starting position.
• 40 presses on biceps (20 per arm) with 2–4 kg dumbbells.
WEDNESDAY
Our goal: back and shoulders
What to do:
• 20 minutes cardio load
• 25 jumps with 0.5–1 kg dumbbells
• 20 side lifts
How to do it: stand up, feet shoulder-width apart, in each hand a 1-2 pound dumbbell. Open your palms toward each other, then raise your arms straight to the sides until they are parallel to the floor. Slowly lower.
• 40 front lifts (20 each hand)
How to do: stand up, arms at your sides, in each hand a 2-pound dumbbell. Raise your right arm forward to shoulder level. Slowly lower. Then also raise and lower your left hand.
• 20 lifts on the shoulders
How to do it: stand up, your hands are on the sides, and in each hand there is a 1–2-pound dumbbell. Bend your arms and place them in front of your shoulders, palms facing forward. Raise your hands up above your head until they straighten up, then slowly lower it.
THURSDAY
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