A 5-Week Workout That Can Transform Your Body Like a Magic Spell

By | May 11, 2019

3. Squats

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.

The routine:

  • 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.

4. Push-ups

A 5-Week Workout That Can Transform Your Body Like a Magic Spell

Push-ups mainly focus on the upper body: chest, shoulders, triceps, “wing” muscles, and abs.

The starting position: Take a face-down position on the floor with your palms and toes on the ground, arms straight and shoulder-width apart. Keep your back straight.

The routine:

  • Gradually drop your torso down using only your arms until it almost touches the floor.
  • Gradually lift your torso back up into the starting position with your hands.
  • Remember to keep the back flat and toes engaged during all drops and lifts.

The schedule for weeks 2, 3, 4, and 5, for block 1, should look like this:

Week 2:

  • Day 1 — 20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups.
  • Day 3 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
  • Day 5 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.

Week 3:

  • Day 1 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 3 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 5 — 35 jumping jacks, 30 leg lifts, 30 squats, 20 push-ups.

Week 4:

  • Day 1 — 35 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 3 — 40 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 5 — 40 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.

Week 5:

  • Day 1 — 45 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
  • Day 3 — 50 jumping jacks, 45 leg lifts, 45 squats, 25 push-ups.
  • Day 5 — 50 jumping jacks, 45 leg lifts, 45 squats, 30 push-ups.

Block 2 (days 2, 4, and 6)

Don’t forget to warm-up slightly before beginning your workout!

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