This is a
program made especially for those who have no time, or those who have no effort
to practice but wish to lose some weight, it’s really practical and convenient
The program
consists of a 8 minutes per day, 7 days schedule
Monday: Special glutes
1 min walk
there.
2 min
squats. Stand with your back straight, arms extended horizontally in front of
you, feet apart shoulder width, bend the knees to slowly lower the buttocks as
if you wanted to sit. Keep the torso upright and carry most of the weight on
the heels. Stop when your thighs are almost parallel to the floor, hold the
position for a few seconds, then ascend slowly.
1 min
hopping squatting like a frog.
2 min toes
pointed. Standing in front of the stairs, put the front foot on a step. Let
your heels drop below the level of walking until you feel a stretch in your
calves. Reassemble.
1 min
jumping jack. Standing jump first by removing alternately arms and legs, then
arms and legs tight, without stopping. This comprehensive exercise works
several body parts simultaneously.
1 min walk
there.
Tuesday:
Special upper body
1 min knees
pumps. Put your knees, place your hands on the ground, apart from the shoulder
width. Keeping your back straight, bend your arms up. Reassemble.
1 min
jumping jack. Standing jump away alternately arms and legs, then arms and legs
tight, without stopping.
2 min steel
triceps. Stand with your back straight, place your hands on the back of a chair
placed behind you. Let yourself down to arm strength until your thighs are
parallel to the floor. Reassemble.
2 min Hindu
prayer. Standing, stand straight, hands clasped palm against palm to the chest.
and gradually raise your arms above the head, 100 times.
2 min pumps
on the wall. Stand facing a wall at a distance no. Feet slightly apart, take
support on the wall with the hands, arms straight. Bend your chest so as to
bring arms to the hands and extend your arms again to return to the starting
position.
Wednesday:
Special abs
1 min walk
there.
1 min
board. Lie on your stomach. Legs slightly apart or folded, take support on the
feet tips, forearms and elbows. Contract your abdominals in order to have the
body straight, head in alignment, without rounding or dig back, and hold the
position.
3 min legs
raids. Lie on your back, legs lifted, bent at 90 °, hands at the temples and
take off the ground head, shoulders and upper back. Without arching the back,
off the heels until they are a few centimeters from the ground. Then return to
the starting position.
1 min ab
contractions. Standing or sitting, back straight, tense your stomach,
emphasizing the area between the pubis and navel. Release and repeat.
Crossovers. Put a broom between two chairs and step over it from right to left
and from left to right, bent legs.
1 min
jumping jack. Standing jump successively arms and legs spread and arms and legs
tight without stopping.
Thursday:
Special lower body
1 min walk
there.
1 min
jumping jack. Standing jump successively arms and legs spread and arms and legs
tight without stopping.
1 min side
jumps. Feet together or slightly apart, jump from left to right and from right
to left.
1 min walk
there.
1 min
jumping jack. Standing jump away alternately arms and legs, then arms and legs
tight, without stopping.
1 min jumps
in the air. Feet together or slightly apart, jump as high as possible. To do 20
times.
1 min of
leg curls. Stand with your back straight, arms extended horizontally in front
of you, feet apart shoulder width, bend the knees to slowly lower the buttocks
as if you wanted to sit. Keep your torso straight throughout the exercise. Stop
when your thighs are almost parallel to the floor, hold the position for a few
seconds, then ascend slowly.
1 min walk
there.
Friday:
Special cardio
1 minute
walk there.
1 minute
jumping jack. Standing jump away alternately arms and legs, then arms and legs
tight, without stopping.
1 min
squats. Stand with your back straight, arms straight, feet apart shoulder
width, bend the knees to slowly lower the buttocks as if you wanted to sit.
Stop when your thighs are almost parallel to the floor, hold the position for a
few seconds, then reassemble.
1 min jumps
in the air. Feet together or slightly apart, jump as high as possible. To do 20
times.
4 min walk
power. Walk 1 min rapid speed, then 1 minute at normal speed, 2 times. On or
not, according to your possibilities.
Saturday:
special back
2 min
self-stretching. Sit on a stool, leaning against a wall. Stretch back inhaling
through the nose, as if you withstand the weight of an object placed on your
head. Exhale through the mouth, taking in the belly as if to touch navel and
spine. Repeat 10 times.
3 min
lumbar extensions. Lie on your stomach, legs straight, hands on his forehead.
Raise your upper body and legs of 10-15 cm. Hold for 10 seconds and back down.
Collect 30 seconds before repeating.
1 min
winding of the column. Lie on your back, place your arms along the body, legs
bent up, thighs against the chest. Wrap the spine gradually lifting the lower
back (as a back somersault) to bring the knees from both sides of the head.
Hold 30-45 sec and return.
2 min round
back. Lie on your back, one knee in each hand and chin tucked. Breathe without
moving. Upon expiration, your knees closer to your chest. Inhale again by
delivering knees to the starting position. Repeat 5 times.
Sunday:
Special thin waist
2 min
pendulum. Knees, back straight and arms along the body, a 75cl bottle in each
hand down the right hand along the thigh to knee without arching and
reassemble. Do the same on the other side. Repeat 25 times on each side.
2 min
elbow-knee. Standing with arms at your sides, feet width apart basin. Place the
left hand to the size of the look and secure a point far ahead. Walk down the
right elbow while riding the left knee diagonally to make them feel, and return
to the starting position. 3 sets of 10 on each side.
1 min
Brazilian movement. Standing, stand straight and bend your knees slightly. Abs
tight and back straight, tilt, smooth, your pelvis forward by contracting your
glutes by strong pressure of a second, and then bring it back to back and
repeat 20-30 times.
3 min
boxing. Stand with legs slightly bent, back straight and abdomen contracted,
give punches in front of you crossing quickly: right fist to left and left to
right. Perform non-stop movement during 1 min 15, rest 30 seconds and repeat 15
1 min.
