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

By | May 11, 2019

8. Burpees

Burpees are a sort of universal exercise that trains your overall body, including chest, shoulders, arms, abs, glutes, and legs.

The starting position: Stand up straight with your feet shoulder-width apart.

The routine:

  • Drop your body down like you’re going to squat. Put your palms on the ground against your sides and slightly in front of you.
  • Gradually walk back or sharply kick back your legs to get into a push-up position. Arms should stay straight and hold you up.
  • Drop your chest and do a push-up.
  • Gradually walk or jump your feet back and stand up straight. Hop off the floor and clap your hands over your head.

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

Week 2:

  • Day 2 — 20 mountain climbers, 15 sit-ups, 20 lunges, 10 burpees.
  • Day 4 — 20 mountain climbers, 15 sit-ups, 20 lunges, 15 burpees.
  • Day 6 — 20 mountain climbers, 15 sit-ups, 25 lunges, 15 burpees.

Week 3:

  • Day 2 — 25 mountain climbers, 20 sit-ups, 25 lunges, 15 burpees.
  • Day 4 — 25 mountain climbers, 20 sit-ups, 30 lunges, 15 burpees.
  • Day 6 — 30 mountain climbers, 20 sit-ups, 35 lunges, 20 burpees.

Week 4:

  • Day 2 — 30 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
  • Day 4 — 35 mountain climbers, 25 sit-ups, 40 lunges, 20 burpees.
  • Day 6 — 35 mountain climbers, 25 sit-ups, 45 lunges, 25 burpees.

Week 5:

  • Day 2 — 40 mountain climbers, 30 sit-ups, 45 lunges, 25 burpees.
  • Day 4 — 40 mountain climbers, 30 sit-ups, 50 lunges, 25 burpees.
  • Day 6 — 45 mountain climbers, 30 sit-ups, 55 lunges, 30 burpees.

This workout, divided by blocks and days, will help you achieve 2 things: slim your body and build a training schedule into your day-to-day life. Remember to pair your exercises with a diet that is appropriate for you.