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.
Have you ever heard of any of these exercises? Or maybe you have personal stories about sculpting your body over a couple of weeks? Please tell us about them in the comments below.
Preview photo credit Depositphotos.com
Illustrated by Alena Tsarkova for BrightSide.me
