5. Mountain climbers
Mountain climbers represent a compound cardio and strength workout to build various muscles: shoulders, chest, biceps, triceps, obliques, abs, hips, and hamstrings.
The starting position: Take a face-down position on the ground with your hands and toes on the floor, and with your arms straight and shoulder-width apart. Your back should stay flat.
- Bend your right knee and pull it to your chest. Arms and back should be straight.
- Return your right knee back to the starting position. Almost simultaneously bend and pull your left knee to your chest.
- Create a rhythmic motion by switching knees as if you’re climbing or “running.” Don’t forget to keep the spine and arms straight.
Sit-ups are a great exercise for flattening your belly zone and training your abdominal muscles.
The starting position: Lie on your back and bend your knees. Your hands should be placed behind your ears, crossed at the chest, or put slightly over the back of your head, but not interlocked (to prevent you from lifting with the use of your neck).
- Elevate your upper body off the ground using your ab muscles and try to approach your thighs. Don’t forget to keep your knees bent and your feet flat on the floor.
- Smoothly lower your upper body down and return to the starting position. Repeat.
- Your hands should stay in the chosen initial position throughout the whole routine.
As an option, you can use an exercise ball to diversify your routine and support yourself during sit-ups.
Lunges are one more exercise you can use to tone up your glutes, calves, quadriceps, and hamstrings. They also improve your balance and coordination.
The starting position: Stand up straight with your feet hip-width apart. Your back should stay straight through the whole exercise, while arms can be placed wherever is convenient.
- Step forward with your left leg and drop your weight down so you literally place it on your right foot. Keep your right toes on the floor.
- Lower down until your left thigh is parallel to the floor and your left knee makes a 90-degree angle. Your right knee should almost touch the ground.
- Use your left leg to shove off and return to the starting position. Repeat with the other leg.
Burpees are a sort of universal exercise that trains your overall body, including chest, shoulders, arms, abs, glutes, and legs.
The starting position: Stand up straight with your feet shoulder-width apart.
- Drop your body down like you’re going to squat. Put your palms on the ground against your sides and slightly in front of you.
- Gradually walk back or sharply kick back your legs to get into a push-up position. Arms should stay straight and hold you up.
- Drop your chest and do a push-up.
- Gradually walk or jump your feet back and stand up straight. Hop off the floor and clap your hands over your head.
The schedule for weeks 2, 3, 4 and 5, for block 2, should look like this:
- Day 2 — 20 mountain climbers, 15 sit-ups, 20 lunges, 10 burpees.
- Day 4 — 20 mountain climbers, 15 sit-ups, 20 lunges, 15 burpees.
- Day 6 — 20 mountain climbers, 15 sit-ups, 25 lunges, 15 burpees.
- Day 2 — 25 mountain climbers, 20 sit-ups, 25 lunges, 15 burpees.
- Day 4 — 25 mountain climbers, 20 sit-ups, 30 lunges, 15 burpees.
- Day 6 — 30 mountain climbers, 20 sit-ups, 35 lunges, 20 burpees.
- Day 2 — 30 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
- Day 4 — 35 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
- Day 6 — 35 mountain climbers, 25 sit-ups, 45 lunges, 25 burpees.
- Day 2 — 40 mountain climbers, 30 sit-ups, 45 lunges, 25 burpees.
- Day 4 — 40 mountain climbers, 30 sit-ups, 50 lunges, 25 burpees.
- Day 6 — 45 mountain climbers, 30 sit-ups, 55 lunges, 30 burpees.
This workout, divided by blocks and days, will help you achieve 2 things: slim your body and build a training schedule into your day-to-day life. Remember to pair your exercises with a diet that is appropriate for you.