After deciding to get back in shape, we are often discouraged by the question of where to start. Reaching your goals is possible if you have a plan and quality equipment. For everything you will ever need please check it out here, and regarding the perfect program—we got you covered! The goal of this fitness program is to provide a well-structured workout plan that will get you to your goals in less than a month.
These exercises are meant to be done without any breaks between them. After you are completely done, repeat them two more times. First, start off with 20 squats. Push your chest out as far as you can, keep your back straightened, and bend your knees at a 90-degree angle. It is just like when you are trying to sit down.
Next, you should do some push-ups. You can do them on the floor, or try to do inclined pushups against the table. You should do 15 push-ups and then move to the bridge pose. With your back to the chair, rest your forearms on the seat, feet firmly on the floor. Lift your hips to form a bridge. Tighten your abdominal and buttocks muscles and stay in this position for 45 seconds.
This day is scheduled for cardio. All you have to do is choose an activity that you like. It can be running, brisk walking, swimming, cycling or anything else that suits you. You should do cardio for 30 minutes.
From day to day, you should increase the difficulty of exercises and the number of repetitions to help your body reach your every fitness goal. You will again start off with 20 squats and then you will move to step aerobics. Place your foot on a chair (or a step) and lift yourself by shifting weight to that leg. As you do this exercise, imagine pushing your raised foot down instead of pushing yourself off the floor. Repeat this exercise 15 times with both feet.
Take light weights in both hands and bend your elbows at a 45-degree angle. Lift the weights towards your shoulders while keeping your elbows close to your body. This bicep exercise you should repeat 15 times.
Lie on your back, bend your knees and rest your feet on the floor. Arms straighten beside you. Lift your legs so that your knees touch your upper body and your pelvis moves away from the floor. Repeat inverted sit-ups 15 times.
The third day is always a day off. You have been working hard and it is time for your body to rest. Eat foods rich in vitamins to strengthen your immune system and boost protein in your diet to help your muscles recover faster.
Your journey to the finish line is paved with these four days, which you will repeat constantly for 2 to 4 weeks. You will be fascinated by how much a daily commitment to training can do in such little time.