Training program for every day! Only dumbbells will be needed!
THURSDAY
Our goal: buttocks, legs and abs.
What to do:
• 20 minutes of cardio load
• 30 leg lifts (15 each)
How to do it: get on all fours, keep your back straight. Close your right knee to your chest, then straighten it sharply and at the same time lift your leg up. .
• 15 squats (like on Monday)
• 20 pelvic lifts
How to do it: lie on your back, legs bent, feet fixed on the floor, arms lying on the sides. Lift the pelvis up toward the ceiling (about 8–12 centimeters above the floor) and slowly lower down.
• 40 inclined bends (20 per side)
How to do it: lie on the floor, knees bent, hands behind your head. Straining the abdominal muscles, tear off the head and shoulders from the floor, directing the body to the right. Change sides.
Our goal: to consolidate the result).
What to do:
• 20 minutes cardio load
• repeat the training on any problem area!
