The weight loss program includes cardio exercises and strength exercises. Thanks to the comprehensive program, you will not only lose weight, but also tighten your body. You can easily lose weight in a month. It is best to carry out the program outdoors.
It is necessary
- -skipping rope
- -comfortable sportswear
Instructions
Step 1
Warm up.
3 laps (or 1 km) of light running around the stadium.
Step 2
Cardio.
Jumping rope - 15 minutes. You can break these 15 minutes into 3 runs of 5 minutes each. Rest between runs is 1 minute. The first approach - jumping on two legs, the second approach - alternately on one or the other legs, the third approach - jumping on two legs, landing on the heels.
Step 3
3 laps (or 1 km) of light running around the stadium.
Step 4
Strength exercises:
1. Deep squats: feet shoulder-width apart, toes looking to the sides. You need to do 30 squats, you need to sit down as low as possible.
2.20 classic push-ups from the floor - 2 sets
3.2 sets for the press for 20 reps
Step 5
5 laps (or 1 km 500 m) with a light run across the stadium, half a lap (200 m) with a brisk run.
