With a one month-long exercise plan, that was created by the famous fitness trainer Matt Roberts, you can prepare your body for the summer. It is fun, free, and above all, efficient!
Once you have decided to get back into shape, the question where to begin can very often discourage you. And for a good start, it is necessary to have a plan! And the goal of this fitness program is to provide a well-structured one-month exercise plan aimed at getting the perfect body line before the summer. In the course of this program the level of the daily activities is raised every day, in the way that it alternates the strengthening exercises, cardio-training sessions and days of rest. However, as with every fitness program, the results will not be visible if you are not completely dedicated. Therefore, stay motivated, keep yourself to this plan and look forward to your new sexy line.
Before you begin any type of training, it is important to do warming exercises. That way you will warm up the joints and muscles and thus reduce the risk of injury during the training. As a warm-up you can use an easy walk or jogging for 5-10 minutes.
Find a bench in the park and do the following exercises:
20 squats – Turn your back to the bench as if you want to sit on it and get close enough to touch the seating part. Hold your breasts as forward as you can and the buttocks back, and lower yourself until your knees are at an angle of 90 degrees. Try not to lift the heels off the floor and try to keep your back straight.
15 pushups – Put your hands on the back of the bench. Keep your feet far so that your body forms a straight line. Lower the chest towards the bench, but do not let the shoulders rise towards the neck. If this is too easy, you should do the same exercise but on the seating part of the bench.
15 sit-ups – Lie on the bench, bend your legs and lift your upper body by holding your hands in front of you.
45 seconds in bridge pose – Turn your back to the bench, rely your forearms on the seating part, keep your feet firmly on the floor and raise your hips so that you form a bridge. Relax the shoulders and the neck, and keep the elbows to shoulders level. Tighten the muscles on the stomach and the buttocks and stay in this position for 45 seconds.
Repeat this cycle three times, without pauses between the exercises, and make a pause of 60 seconds between each cycle. Relax yourself with an easy walk to your home.
This day is dedicated to cardio-exercises. All you need to do is to choose an activity and dedicate yourself to it for 30 minutes. This can include running, fast walking, swimming, cycling or anything else of cardiovascular activity that suits you.
This is the day for the second round of exercises in the nearby park. However, if the weather conditions do not allow you this, we give you an example of exercises that you can do at home.
20 exercises for your buttocks – Lie on your back, put your feet on the floor and lift your hips by tightening the muscles of the buttocks.
20 squats (instead of bench, you can use a chair)
15 lunges – Put your foot on the chair and lift yourself by shifting your weight on that leg. While you do this exercise, imagine that the foot that you raise is pushing down instead of using the foot that is on the floor as help. Repeat this 15 times with each leg.
15 exercises with weights – Spread your legs slightly, tighten your abs and keep your back straight. By holding light weights, extend your arms in front of you and hold them at shoulder height. Bend your knees slightly and lift the arms above your head. Lower them slowly and make sure not to bend the elbows.
15 chair dips – Sit on the chair and place your hands next to your hips. Move the body forward until your buttocks cannot touch the chair. By relying on your hands, lower your back down until your elbows are at 90 degrees, and lift up again. Try not to lift the shoulders and not to go too far from the chair.
15 biceps exercises – Take light weights in each hand and bend your elbows at a 45 degree angle. Lift the weights up to your shoulders while keeping your elbows to the body.
15 reverse sit-ups – lie on your back, bend your knees and put your feet on the floor. Put your hands beside you. Lift your legs so that your knees touch the upper part of your body and your pelvis is lifted from the floor. Make sure that your abs are tightened all the time and do not burden your neck.
Congratulations! Today you deserve a day of rest. You have been working out hard for three days and it is time for the body to rest. Eat foods rich in vitamins in order to strengthen the immune system and increase the protein in the diet to allow your muscles recover faster. In addition to white meat and fish, the cheese and yogurt with low fat are a good source of protein.
Get up early and do the exercises before some other obligations come up. Today is the day for increasing the muscle tone and therefore, you should repeat the exercises from the first or the third day. You can add a bit of weight so that you will do another series of the same exercises. Have breakfast half an hour before you do the exercises in order to get the energy you need. A little fruit and low fat yogurt are the ideal meal before the activity.
This is another day for a cardio activity. Again, get up early and do it so that you can enjoy the rest of the day. Try something different from the last time (the second day), or repeat the same thing, trying to exercise more intensely.
Another day of rest! These days are as important as the days when you are active. During this period, the body is resting and muscle tissue is renewed and strengthened. Also, this way you reduce the risk of going too far with the exercises. Enjoy this day, however, do not get too lazy. Maintain the activity at a high level so that you will adopt some healthy habits, such as walking.
Today you started the second week of the program. You have successfully mastered the five hard trainings. It was not easy, but the goal is to introduce this cycle of exercises in your weekly routine and to note it in your schedule as a meeting that you must not miss.
It is time for another training for toning of the muscles, so repeat the exercises in the park or those at home, try to move quickly from one exercise to another. If this has become too easy, add some elements that make it harder. For instance, try to go further down while doing squats, without lifting the feet of the floor.
Get ready for new cardiovascular activities. Start using internet tools, which will help you in this part of the program, so that they can measure the length of your path, while you are running or riding a bike for 30 minutes. On the website www.mapmyrun.com you can measure the path during running, while on the website www.fetcheveryone.com you can keep a diary of your training. These websites can also help you to find new routes, which can make doing exercises more interesting.
Today it is again a day for exercises for strengthening at home or in the park. Try to set yourself a challenge during this training so that it will not become boring. Combine the exercises and never do them in the same order. Also, try some new ones. Lie on your side and lift your torso so that you will rely on your elbow holding it at an angle of 90 degrees. Lift your hips until your body forms a straight line between the head and the feet. Do not let your hips move to the side. Do this 15 times on both sides.
It is time to relax. Introduce some positive changes in your normal diet. Nowadays it has become popular to eat too much for dinner, and to skip the breakfast. Try to switch this bad habit by eating the largest meal at the beginning of the day and gradually reduce the portion sizes all the way to the dinner, which should be the lightest meal. Also, you should drink plenty of water and herbal teas.
After the previous day, you should feel fully rested and ready for another strength training. One of the key principles to achieve results in a fitness program is the progress. If the exercises become too easy, it is time to make them more demanding in order to keep your body adapting to the harder effort. If you decide to have training in the park, after the squats you should do lunges, or – if you exercise at home – do push-ups after the reverse sit-ups.
Today you should do 30 minutes of cardio-exercises. You can continue with the training that you have previously practiced, or you can try something new. It is a good idea to ride bicycles with your friends. It is important to stay motivated, and having fun will help you with that. The time will go faster with a good company, so you will probably eventually realize that you have been active longer than half an hour.
Take a break today, but do not forget to keep the activity at a high level. It has been shown that glucose (carbohydrates) has the best effect on the body in the morning. With this in mind, try to gradually reduce the carbohydrate intake during the day. This will help to raise the level of your physical and mental fitness.
Today, prepare yourself for the second option of exercises in the park. This is a little more advanced and more difficult combination.
Find the nearest park bench and do the following exercises:
15 lunges (each leg)
15 push-ups (put your hands on the seating part of the bench)
15 reverse sit-ups
15 exercises for the buttocks (this time rely only on one leg, and lift the other one and do the exercise on each leg)
15 chair dips
Bridge with one foot on the floor (25 seconds in this position on each foot)
Skipping rope for a minute or fast running for 45 seconds
Repeat this cycle 3-4 times, without pauses between the exercises, and have 60 seconds rest between each cycle.
Today it is a cardio-day. You can repeat the 30 minutes of the established cardio-activities that you practiced, but you can make them harder if it has become too easy. If you run, you can start with additional 10 minutes, but on every 30 seconds you should alternate the fast running with light jogging or walking. You can also apply this with swimming or riding a bicycle. This is a great way to burn some more calories.
Repeat the exercises No. 2 in the park. This type of training helps you in the maintaining of the ideal hormonal status, which is necessary for the development of the muscle mass.
You can take a break from the hard exercises. Today you can do some light activities, such as walking or go dancing with your friends. Eat more often, but in small amounts. Five small meals during the day is a good approach if you want to lose weight.
It is again the day for exercises in the park or at home. In today’s training, you should pay more attention to the pushups. Go lower and try not to let your elbows go on the side, they should be aligned with the shoulders. Before the training, eat food rich in carbohydrates, with a low glycemic index -like the oatmeal – because this type of food has a positive effect on the oxidation of the fat during the exercises.
Cardio activities. Today, make the training harder so that you will extend it to 40 minutes. Now you are more convinced in the better shape than at the beginning, so it should not be a problem for you.
You deserve a day off. You have been in this program for three weeks now, you should already feel and look slimmer.
Today you do the exercises for toning of the muscles. Repeat the well-learned exercises in the park or at home, but replace the lunges with a new exercise for strengthening of the leg muscles. Turn your back to the bench or the chair, lift one leg and lower yourself like you want to sit on it. Keep your arms in front of you, and do not lift the heel of the standing foot from the ground. Try not to touch the bench or the chair with your buttocks.
You have only about a week to finish the program. All you need to do today is 40 minutes of cardio-exercises. During the first 20 minutes you should do exercises at an easy pace, and during the remaining 20 minutes you should alternate 30 seconds of intense effort with one minute of less intense and so on. This applies to all types of cardio activities, whether it is running, cycling and roller-skating or swimming. Do not forget to strengthen the body after the training with a mixture of carbohydrates and protein.
Get ready for another training for muscle strengthening. Try something different and replace the regular squats with squats with additional weight. For this exercise, you will need light weights. Do the squats as usual, and hold the weights in your hands and at shoulder height. When you start lifting up for the squat, straighten both hands slowly and lift the weights over your head.
It is time to rest. Remember that your diet has to be balanced. Not all fats are bad and even 25-30% of the food needs to be in the form of healthy fats. Enrich your diet with fish oil and some nuts, food that is rich in these fats.
In today’s training session in the park you will again change the exercise with the lunges. Stand on a lower step, make a big step back and lower yourself until your knee of the back leg touches the floor. Then return to the starting position, trying to use the force of leg that is on the step. This exercise will improve the flexibility of the lower body.
Since the previous cardio-training was demanding, today you can slightly reduce the pace. Do a thirty-minute workout in that mode of exercises that you think was the most productive for you in the last month. Set yourself a goal before you start the training in order to make it more interesting. For example, if you swim, imagine a certain length that you have to pass in the first 10 minutes. Or if you run, try to pass certain points on your path in a certain time. These mini goals can really help you to stay motivated.
This is the last training for strengthening of the muscle tone. Today, you can again change the exercise with lunges by using the bench. Stand three steps away from the bench and put one leg on it. Bend the knees and lower yourself into a squat. The knee of the back leg should almost touch the floor. Try to put the full weight to the leg which is on the bench and use it to push your body to the starting position. Repeat this 15 times with each leg.
The last cardio-training in the program. Choose the most interesting activity that you have done in the past month and go outside to set a new personal record.
Congratulations! You did it! The key to the success of any fitness program is persistence, and if you were honest with yourself and completed everything that you set as a goal, you should feel wonderful in your new body. Keep in mind that with this program you have increased the activity level and strengthened the muscle mass and the joints. Now that you have finished this, you should consider what you want to achieve next, set yourself some new goals, and include doing exercises in your daily routine.