We often associate weight loss with the return of a beautiful firm and toned figure. Yet, without physical exercise, it is impossible to firm up your muscles and sculpt yourself. With a 5-week workout that tackles every part of your body, you can finally proudly wear a flat stomach, legs of dreams, a bouncing buttocks, but more importantly: you will find confidence in you! So, ready for your workout?
Before starting this program which takes place over a period of 30 days (Sundays are days of rest), it is necessary to understand the movements that compose it. There are 6 of them that combine cardio activity with muscle firming to help you lose unwanted pounds and avoid the flabby skin that sometimes follows after weight loss.
So here's what they are and how to implement them during these 5 weeks:
Block 1 - Days 1, 3 and 5
The jumping jack or jump with gap
This movement is well known cardio exercises and works your entire body from the shoulders to the legs.
To achieve this, start by standing up with arms around your body and feet together. When making a first jump, bring your arms sideways and simultaneously over your head while spreading your legs. With a second jump, join the legs and place your arms in the initial position.
Squats
Squats allow you to strengthen and develop your hamstrings, calves and buttocks. By staying wrapped during the movement, you also work your abs and your back.
To achieve this, stand up, spreading your legs so that your feet are aligned with your shoulders. Keeping the upper part of your body straight, bend your legs by pushing your buttocks backwards (as if sitting on a chair) and making sure your knees do not extend beyond your toes. Get as low as possible and slowly go back to the starting position.
The pumps
This exercise works mostly the upper body, ie shoulders, torso, triceps and abdominal muscles.
In order to achieve it properly, start by lying on your stomach. Spread your arms to form a 45-degree angle with the rest of your body and by resting on your hands, lift the torso by wrapping your abdominals until your arms are tight. Once your body up, go down slowly to the ground by bending your elbows but be careful not to find yourself on the ground!
Block 2 - Days 2, 4 and 6
Abdominals
As the name suggests, this exercise is very effective at reducing belly fat and strengthening your muscles.
Begin by lying on your back and placing your hands behind your head. Bend your knees keeping your feet flat on the floor and using your abdominal muscles, raise your torso in a position perpendicular to the ground. Go back down slowly and once on the ground, repeat the movement.
The front slots
Ideal for firming up the legs and buttocks, the front slits help to lower the lower muscles while improving the balance of the body.
While standing, take a step forward with your left leg while bending the knee. Your weight should rest on the right back leg and your bust should stay straight. Return the left leg to the initial position and repeat the movement on the right side.
The climber
Effective and perfect for you to sweat, the climber's movement mixes the cardio with the sheath to work the obliques, the shoulders, the hamstrings, the abs and the hips.
To achieve it, rest on your feet and the palms of your hands with your body elevated. Bring your right and left knees alternately to your chest, as if you were running on the spot. Your arms and your column must remain straight.
Now that these exercises are more familiar to you, here is the typical program of each week:
- Day 1: 15 jumps with gap + 15 squats + 10 pumps
- Day 2: 15 climbers + 10 abdominals + 10 lunges before
- Day 3: 15 jumps with gap + 15 squats + 10 pumps
- Day 4: 15 climbers + 10 abdominals + 15 lunges before
- Day 5: 20 jumps with gap + 20 squats + 10 pumps
- Day 6: 15 climbers + 10 abdominals + 15 lunges before
- Day 7: rest
Do not hesitate to increase the repetitions and the intensity of your efforts in the last weeks if the movements begin to seem too easy to achieve.