5 Weeks Workout That Can Transform Your Body Like a Magic Spell

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.

The routine:

  • 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:

Week 2:

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.

Week 4:

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.

Week 5:

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!

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.

The routine:
  • 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.

6. Sit-ups

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).

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