September 24, 2022
fitness program

fitness program

Monday fitness program

1) Sheathing:
Alternate 30 seconds of sheathing on the elbows with 30 seconds of Superman sheathing (we lie flat on our stomach then take off the bust and legs. We stand just on the stomach; the arms, chest, and legs must be well raised.)
Repeat these two exercises 4 times with a maximum of a 1-minute break between each repetition fitness program.

2) Push-ups / Squats / Jumping Jack:
Do 10 push-ups on the feet or 15 on the knees (depending on your level) + 10 to 15 bodyweight squats (that is to say without additional weight in the hands, just your body) + 20 jumping jacks (small jumps by spreading the legs).
Repeat this series 3 to 5 times with a rest of 1 minute 30 to 2 minutes between each repetition.

Mardi fitness program

Express fitness program: 10 minutes of bodybuilding per day for 5 days to lose weight!

Do an activity of your choice to work on your cardio: swimming, cycling, rollerblading, brisk walking, running, squash, football …

Wednesday

  1. Sheathing / Harlow:
    Alternate 30 seconds of sheathing on the arms with one leg raised (15 seconds per leg) with 15 arlaud movements (or harlow: on your stomach, gaze towards the ground, arms stretched forward. Bring the hands towards the buttocks in an arc of a circle. It is important that the arms do not touch the ground during the movement to make the muscles work well).
    Repeat these two exercises 4 times with a maximum of 1 minute break between each repetition.

    2) Push-ups / Lunges / Mountain climbing:
    Do 10 tricep push- ups on the feet or 15 on the knees (depending on your level) + 10 to 12 lunges per leg at bodyweight (without gaining weights in the hands) + 20mountain climbing .
    Repeat this series 3 to 5 times with a rest of 1 minute 30 to 2 minutes between each repetition.

Thursday

Take a day to rest yourself and your body. Rest is very important in a strength training program.

Friday

1) Shaping:
Alternate 30 seconds of back sheathing on the elbows (lying on your back, legs bent, feet on the ground and arms at your sides; raise the pelvis and hold the position) with 30 seconds of seated spoon sheathing, feet readings.
Repeat these two exercises 4 times with a maximum of 1 minute break between each repetition.

2) Burpees / Lunges / Dips / Knee raises Chain
Burpees + 30 walking lunges (thus advancing one leg after the other) + 10 dips on a bench or chair + 20 knee climbs .
Repeat this series 3 to 5 times with a rest of 1 minute 30 to 2 minutes between each repetition.

On Saturday

End the program with an activity of your choice to work on your cardio: swimming, cycling, rollerblading, brisk walking, running, squash, football …

Tips and Precautions for a Fitness Program:

To get back in shape , the progressiveness of the effort is important! Be careful not to get “in the red” from the first session of the program by trying to force. It is better to go gradually. Repeat the program, adding repetitions and sets over the weeks. Also, if you feel “too” tired, do not hesitate to postpone your session until the next day. Again, the goal here is not to burn yourself, but to gradually regain good physical shape .

At the time of your weight training session, remember to hydrate yourself before, during and after the effort. Breathing should not be neglected either: inhale and exhale during the exercise. And try to have full (maximum) amplitude on all movements. If they are not done correctly, there is a risk of injury and it will be impossible for you to regain physical form . Finally, diet is also a factor in your fitness, so try to eat more balanced, if you are not already. It is an essential aspect for losing weight .Read More:

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