Train and you will not recognize yourself!
1. Pushups. 3 sets of 10 times.
2. Flattening dumbbells over your head: doing this exercise standing, four sets 10 times;
3. Jumping rope. 5 minutes
4. Squatting with dumbbells: four sets 15-30 times;
5. Lunges with dumbbells: four sets 10-12 times.
Day 3:
On the third day of training, take a break, relax.
Day 4:
1. Press. 3 to 30.
2. Pushups. 3 to 15.
3. Plank - lying down. 1.5 minutes
4. Lifting dumbbells for biceps: do 4 sets 10-12 times.
Day 5:
On the fifth day of training, take a break, relax.
Day 6:
1. Plank - emphasis lying down. 1.5 minutes
2. Lifting socks with dumbbells in your hands: do five sets of 20-40 times. If you have enough physical strength, you can do this exercise with a backpack with a weight or do the exercise on one leg.
3. Raise the legs while lying down. 3 times 25 each.
Day 7:
1. Push-ups: put your legs on the sofa. Do 3 sets of 10 times. In this case, the first approach is performed to failure. The break between sets should be 1 minute;
2. Press. 3 times 20 each.
3. Squatting with dumbbells: do seven sets of 10-20 times;
Attention: The break between all the above exercises, except those where the break time is indicated, is three minutes.