Summer is coming and we’ll be enjoying our vacation soon! But it also means that we have to lose our “winter weight” and sculpt our trouble zones for this wonderful season. The sooner the better, so now is a good time to start a magnificent workout that aims to tone our physical appearance and improve our mood.
We have designed an exercise program that will be useful for both body and soul. At first, it takes less than 15 minutes a day and requires no special equipment, so let’s begin the transformation!
The Ultimate Body Transformation Plan
General schedule
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 (which includes jumps, leg lifts, squats, and push-ups) takes place on days 1, 3, and 5.
- Block 2 (involving mountain climbers, sit-ups, lunges, and burpees) corresponds to days 2, 4, and 6.
As we can see, the blocks alternate and the number of repetitions gradually increases. Let’s take a look at what the first week 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 number of repetitions for each type of activity. If you are willing to put in more time and energy, in addition to potentially receiving better results, you can repeat the respective blocks 2 to 3 times during a session.
When you get involved in a workout program, be sure to drink plenty of water and eat healthy foods that give you energy. People generally experience 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, covering the back, shoulders, arms, abs, glutes, and legs.
Starting position: stand with your feet together and your arms at your sides.
Routine:
- Jump up and spread your feet almost shoulder-width apart, while bringing your arms above your head (without touching your palms).
- Jump back up and bring your feet and arms back to the starting position.
2. Leg lifts
The leg lift is a simple exercise that develops abs, hip flexors, and lower back muscles. In addition, it also improves posture and balance.
Starting position: Lie on the floor with your face up and your legs straight. Place your hands at the sides or below your pelvis for better support.
Routine:
- Raise both legs. They must remain straight and long.
- Lift them up to the point where your hips feel completely flexed and your legs can’t go any further.
- Lower your legs slowly and carefully. Repeat.
3. Squats
Squats help strengthen your calves, hamstrings, and other leg muscles. Additionally, the squat also burns fat and tones your back and abs.
The starting position: stand with your feet shoulder-width apart. Put your arms around your waist or in front of you.
Routine:
- Slowly bend your knees and lower your legs as if you were going to sit in a chair. Your upper body should be straight.
- Go down as far as you can, but don’t let your torso lean forward too much.
- Bend your legs and return to the starting position.
4. Push-ups
Pushups focus primarily on the upper body: chest, shoulders, triceps, “wings” and abdominal muscles.
The starting position: Take a face-down position on the floor with the palms of the hands and feet on the floor, arms extended and shoulder-width apart. Keep your spine straight.
Routine:
- Gradually lower your torso using only your arms until you almost touch the floor.
- Gradually raise your torso back to the starting position with your hands.
- Remember to keep your back straight and your toes busy during all falls 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.
Week 3:
- 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 a bit before starting your workout!
5. Mountain climbers
Mountain climbers represent composite strength and cardiovascular training to develop various muscles: shoulders, chest, biceps, triceps, obliques, abs, hips, and hamstrings.
The starting position: lie face down on the floor, with your hands and toes on the floor and with your arms straight and shoulder-width apart. Your back should be straight.
Routine:
- Bend your right knee and pull it against your chest. The arms and back should be straight.
- Return your right knee to the starting position. At about the same time, bend and pull your left knee against your chest.
- Create a rhythmic movement by alternating your knees as if you were climbing or “running.” Don’t forget to keep your spine and arms straight.
6. Sit-ups
Sit-ups are a great exercise to flatten your belly and train your abs.
The starting position: lie on your back and bend your knees. The hands should be placed behind the ears, crossed at chest level, or placed slightly at the back of the head, but not interlocked (to avoid standing up with the use of the neck).
Routine:
- Lift your upper body off the floor using your abdominal muscles and try to get closer to your thighs. Remember to keep your knees bent and your feet flat on the ground.
- Gently lower your upper body and return to the starting position. Repeat.
- Your hands should remain in the chosen starting position throughout the routine.
7. Lunges
Lunges are one more exercise you can use to tone your glutes, calves, quads, and hamstrings. They also improve your balance and coordination.
Starting position: Stand straight with your feet hip-width apart. Your back should be straight throughout the exercise, while your arms can be positioned where appropriate.
Routine:
- Step forward with your left leg and drop the weight so that you literally put it on your right foot. Keep the toes of your right foot on the ground.
- Lower yourself until your left thigh is parallel to the floor and your left knee is at a 90 degree angle. Your right knee should almost touch the ground.
- Use your left leg to push off and return to the starting position. Repeat with the other leg.
8. Burpees
Burpees are a kind of universal exercise that trains the entire body, including chest, shoulders, arms, abs, glutes, and legs.
The starting position: stand with your feet shoulder-width apart.
Routine:
- Drop your body down like you’re going to squat. Place your palms on the floor against your sides and slightly in front of you.
- Gradually walk back or kick your legs back to get into a push-up position. Your arms should be straight and support you.
- Drop your chest and do a push-up.
The schedule for weeks 2, 3, 4, and 5, for block 2, should look like this:
Week 2:
- 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.
Week 3:
- 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.
Week 4:
- 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.
Week 5:
- 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.
Week 2:
This training, divided into blocks and days, will help you achieve 2 things: lose weight and create a training program in your daily life. Remember to combine your exercises with a diet that is right for you.
Have you heard of any of these exercises? Or maybe you have personal stories on how to sculpt your body over the course of a few weeks? Tell us about them in the comments below.
Preview photo credit Depositphotos.com
