When it comes to losing weight the most important thing is determination. If you’re one of those people who just doesn’t have time to hit the gym every day, then you’ve come to the right place.
This mini-challenge will show you that you can achieve incredible results by exercising at home.
In this case, perseverance is the key because not many of us are used to exercising when we are at home, but to relaxing and doing things at home. It is best to make a routine so that each day you know when is the exact time to train.
Below we present the weekly plan schedule with the exercises you have to do each day and their repetitions. Keep in mind that you should try to do this weekly plan for 6 weeks to see results. After the weekly plan, you can see, one by one, all the exercises that make it up.
MONDAY
- 5 Pushups
- 20 Squats
- 10 Butt Kicks
- 15 Lunges
- 40 Sit-Ups
- 30 Second Plank
- 25 Sit-Ups
- 35 Jumping Jacks
TUESDAY
- 15 Kicks to the buttocks
- 40 Squats
- 25 Sit-ups
- 35 Plank seconds
- 30 Lunges
- 20 Sit-Ups
- 5 Jumping
- jacks 10 push-ups
WEDNESDAY
- 30 Butt Kicks
- 10 Lunges
- 40 Second
- Plank 20 Squats
- 35 Jumping Jacks
- 5 Sit-Ups
- 15 Push-Ups
- 25 Sit-Ups
THURSDAY
- 40 Second plank
- 30 Jumping jacks
- 35 Squats
- 20 Sit-ups
- 5 Lunges
- 15 Butt kicks
- 25 Sit-Ups
- 10 Push-ups
FRIDAY
- 40 Sit-ups
- 15 Plank seconds
- 20 Butt kicks
- 25 Jumping jacks
- 30 Squats
- 5 Push-ups
- 35 Sit-ups
- 10 Lunges
SQUATS
- Stand with your feet a little more than shoulder-width apart and your chest lifted.
- Extend your hands out in front of you to help maintain your balance.
- She starts by sitting down and then getting up as if you were sitting on an imaginary chair. Keep your face and head facing forward.
- Lower your body down so that your thighs are parallel to the ground. Put all your weight on your heels. Keep your body tight and push your body up through your heels to return to the starting position.
PUSH-UPS
- Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
- The body should form a straight line from the shoulders to the ankles.
- Squeeze your abs to the maximum and keep them tight.
- Lower your body until your chest almost touches the floor, making sure your elbows are tucked in close to your torso.
- Pause and return to the starting position.
KICKS IN THE BUTTOCKS
- Begin by standing with your feet about hip-distance apart, with your arms at your side.
- Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
- Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
LUNGES
- First, you should stand with your feet shoulder-width apart and your hands on your hips.
- Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
- Finally, bring your body back (starting position).
- Then do the same with the other leg.
SIT-UPS WITH MEDICINE-BALL
- Medicine ball exercises are one of the most effective exercises to work the trunk in a very short time. Lie down, with your legs stretched out.
- Hold a medicine ball above your head. Raise your legs keeping them as straight as possible as you bring the medicine ball towards them. Lower slowly and repeat.
- If you find it difficult at first, bend your knees toward your chest instead of keeping your legs straight.
PLANK
- Lie on the floor, face down.
- Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
- Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
- Rest about a minute between repetitions.
CRUNCHES
- First, you have to lie on the ground. Next, keep your hands by your ears instead of behind your head to avoid neck strain, and bend your knees with your feet on the floor.
- Next, lift your shoulders and upper back off the floor with your face pointing toward the ceiling, then exhale as you go as high as you can.
- Hold the position for a second, then inhale as you return to the starting position. This is a beneficial exercise for the upper abdomen.
JUMPING JACKS
- Stand with your feet together and your hands by your sides.
- In one motion, jump your feet to the side and raise your arms above your head.
- Immediately reverse that movement by jumping back to the starting position.
