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.
1- Block 1 (including jumping jacks, leg lifts, squats, and push-ups) is performed on days 1, 3 and 5.
2- 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.
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.