Have you decided that now is the proper time to start losing your extra weight, but somehow you are afraid that you will not have enough time to cover all the exercises that need to be done?
Do not panic and calm down, because today’s article will present to you a program consisted of 8 exercises which will not take more than 20 minutes of your precious time during the day. The same will help you to strength your body, boost your metabolism, and get rid of the extra pounds that you have on your body. So prepare yourself to start with the workout even tomorrow. If you are following the detailed instructions of each exercise and respect everything that is explained to you, just after one month you will see the first results of the workout.
Start the exercise by lying down on your back. Your knees should be bent, your feet should be on a distance same as your hips, and the same need to be placed flat on the floor. When you will position your body as that, put hands behind your head. Make a movement by driving your abdominals to the inward. Curl up your body so that you will make your shoulder blades, neck, and head lift off the ground. Try to stay into this position for several seconds and then return to the starting position. Make 10 repetitions of the exercise.
- Wall Sit
Start the exercise by placing your back against a wall so that your feet will be on a distance same as the shoulder distance. Drive your back down to the wall and stop with the movement when your thighs will be in a parallel position with the ground. At this position your knees should be placed directly above your ankles. Try to stay into this position for several seconds. Make 10 repetitions of the exercise.
Start the exercise by standing on both your feet so that the same will be on a distance same as your shoulders. Regarding your chest, the same needs to be held straight and up. Put your hands in front of you in a straight position. Then make a movement as you are going to sit on a chair. Lower your body so that your thighs get in a parallel position with the floor. At this point your knees need to get over your ankles. Try to stay into this position for several seconds and then return to the starting position. Make 10 repetitions of the exercise.
- Goblet Squats
Start the exercise by standing on your feet and holding a goblet with both your hands. The same needs to be hold close to your chest. Make a squat position with your body, so that the goblet come between your legs. At this point your back needs to be in a straight position and your head and chest should be up. When you will reach the bottom position, use your elbows so that you can push your knees out. Then you may return to the starting position. Make 10 repetitions of the exercise.
- Goblet Lunges
Start the exercise by standing on both your feet and hold a kettlebell with both your hands. The same should be under your chin. Then make one step out with your right foot and bend your both knees until the same create an angle of 90 degrees. Stand back up and drive your left leg to the front, close to your right leg. Then make a step out with your left leg. Make 15 repetitions of the exercise.
- Russian Twist
Start the exercise by lying down your body on the floor so that your feet will be placed under something that will not move. Extend your arms in front of you and elevate your body. Your arms need to reach a parallel position with the floor and you will do that by twisting your torso to the right. Try to stay into this position for one second and then you may return to the starting position. Switch sides and repeat the same movements with the opposite side. Make 10 repetitions of the exercise.
- Windshield Wipers
Start the exercise by lifting your legs so that the same along with your knees form and angle of 90 degrees. Regarding your legs, the same should be in an inclined position so that both of your thighs may touch each other. Take a pause of several seconds and switch to the other side. Make 10 repetitions of the exercise.
- Goblet Step-Ups
Start the exercise by taking a kettlebell or dumbbell at your hands and hold the same under your chin. Place a bench in front of you and stand there. Drive your right foot on the bench and stand up on the bench. While you are standing up, drive your left knee up and to your waist. Afterwards, step back of the bench to the ground.
Following is the program which guides you which parts of your body need to be practised every day:
– Monday – exercise your upper body;
-Tuesday – practise your core;
– Wednesday – practise your lower body;
– Thursday – practise your upper body;
– Friday – practise your upper body;
– Saturday – practise your lower body;
– Sunday – day for relaxation.