Summer is just months away, and we’ll be enjoying our vacations soon! But that also means we have to lose our “winter weight” and sculpt our trouble zones for this wonderful season. The sooner, the better, so now is a great time to kick off a magnificent workout aimed at toning up our physical appearance and improving our mood.
The Bright Side team has put together a program of exercises that will be useful for both your body and soul. In the beginning, it requires less than 15 minutes a day and no special equipment, so let’s start the transformation!
This is a 5-week program (6 days a week), which combines 8 types of simple exercises, and is divided into 2 blocks.
- Block 1 (including jumping jacks, leg lifts, squats, and push-ups) is performed on days 1, 3 and 5.
- Block 2 (involving mountain climbers, sit-ups, lunges, and burpees) corresponds to the days 2, 4 and 6.
As we can see, the blocks alternate with each other and the number of repetitions increases gradually. Let’s take a glance at what week 1 looks like:
- Day 1 — block 1 (15 jumping jacks, 15 leg lifts, 15 squats, 10 push-ups).
- Day 2 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
- Day 3 — block 1 (15 jumping jacks, 15 leg lifts, 15 squats, 10 push-ups).
- Day 4 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
- Day 5 — block 1 (20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups).
- Day 6 — block 2 (15 mountain climbers, 10 sit-ups, 15 lunges, 10 burpees).
- Day 7 — rest.
Note: This is the minimum amount of repetitions for every type of activity. If you’re willing to spend more time and energy, as well as receive potentially better results, you can repeat the respective blocks 2-3 times during one session.
When you get involved in a workout program, make sure to drink enough water and eat healthy food that gives you energy. People usually feel the first results from the workout within a week or 2.
Block 1 (days 1, 3, and 5)
Don’t forget to warm-up a bit before starting a workout!
1. Jumping jacks
Jumping jacks are a compound kind of cardio workout, which cover your back, shoulder, arms, abs, glutes, and legs.
The starting position: Stand with your feet together and your arms against your sides.
- Hop and separate your feet to nearly shoulder-width apart, while bringing your arms above your head (without touching palms).
- Hop again and bring your feet and arms back into the initial position.
2. Leg lifts
A leg lift is a simple exercise, which develops abs, hip flexors, and lower back muscles. Besides, it also improves posture and balance.
The starting position: Lie on the floor with your face up and legs straight. Put your hands by your sides or beneath your pelvis for better support.
- Lift both of your legs up. They should stay straight and long.
- Raise them up to the point where your hips feel completely flexed and your legs can’t go any further.
- Slowly and carefully lower your legs down. Repeat.
Doing squats helps to build calves, hamstrings, and other leg muscles. In addition, squats also burn fat and tone up the back and abs.
The starting position: Stand with your feet shoulder-width apart. Place your arms on your hips or in front of you.
- Slowly bend your knees and lower down on your legs like you’re going to sit in a chair. Your upper body should stay straight.
- Go down as far as you can, but don’t let your torso lean forward too much.
- Unbend your legs and return back to the initial position.
Push-ups mainly focus on the upper body: chest, shoulders, triceps, “wing” muscles, and abs.
The starting position: Take a face-down position on the floor with your palms and toes on the ground, arms straight and shoulder-width apart. Keep your back straight.
- Gradually drop your torso down using only your arms until it almost touches the floor.
- Gradually lift your torso back up into the starting position with your hands.
- Remember to keep the back flat and toes engaged during all drops and lifts.
The schedule for weeks 2, 3, 4, and 5, for block 1, should look like this:
- Day 1 — 20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups.
- Day 3 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
- Day 5 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
- Day 1 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
- Day 3 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
- Day 5 — 35 jumping jacks, 30 leg lifts, 30 squats, 20 push-ups.
- Day 1 — 35 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
- Day 3 — 40 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
- Day 5 — 40 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
- Day 1 — 45 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
- Day 3 — 50 jumping jacks, 45 leg lifts, 45 squats, 25 push-ups.
- Day 5 — 50 jumping jacks, 45 leg lifts, 45 squats, 30 push-ups.
Block 2 (days 2, 4, and 6)
Don’t forget to warm-up slightly before beginning your workout!