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.
2. Leg lifts
A leg lift is a simple exercise, which develops abs, hip flexors, and lower back muscles. Besides, it also improves posture and balance.
The starting position: Lie on the floor with your face up and legs straight. Put your hands by your sides or beneath your pelvis for better support.
- Lift both of your legs up. They should stay straight and long.
- Raise them up to the point where your hips feel completely flexed and your legs can’t go any further.
- Slowly and carefully lower your legs down. Repeat.
Doing squats helps to build calves, hamstrings, and other leg muscles. In addition, squats also burn fat and tone up the back and abs.
The starting position: Stand with your feet shoulder-width apart. Place your arms on your hips or in front of you.
- Slowly bend your knees and lower down on your legs like you’re going to sit in a chair. Your upper body should stay straight.
- Go down as far as you can, but don’t let your torso lean forward too much.
- Unbend your legs and return back to the initial position.