Total Body Summer Program – Bodybuilding and Weight Loss:
Let’s go team, let’s go into the seventh week of this summer training!!
• Monday: lower body
• Wednesday: upper body
• Sunday: full body
1. Monday: Lower Body – 30 min
Exercise number 1: Squat on one leg
4 sets, 30 per leg
1 minute rest
Exercise number 2: Standing leg raises
3 sets, 20 reps per leg
1 minute rest
Exercise number 3: Forward and backward lunges
4 sets, 30 reps per leg
1 minute rest
Exercise number 4: The chair
4 times, 35 seconds
1 minute rest
Exercise number 5: Stairs – Using a chair or other elevated surface
4 sets, 30 per leg
1 minute rest
2. Wednesday: Upper Body – 30 min
Exercise number 1: Sheathing – The board
4 sets, 40 seconds
1 minute rest
Exercise number 2: Plank – one leg and one arm raised – opposite
4 times 40 seconds per side
1 minute rest
Exercise number 3: pull up push-ups
4 sets, 30 push-ups
1 minute rest
Exercise number 4: Mountain climber: push-up position, body straight, then, thanks to an impulse, reverse the support, as if walking in a vacuum
3 sets, 35 lifts
1 minute rest
Exercise #5: Scissors – Lie on your back, legs straight, lift one leg and then the other without touching the floor
3 sets, 30 times
3. Saturday: Full body – 25 min
Exercise number 1: Lie on your back – pelvis raised (to make the exercise more difficult, go on your heels)
3 sets, 30 reps
1 minute rest
Exercise number 2: Side squats
4 sets, 30 squats per leg
1 minute rest
Exercise number 3: Abdominal Crunch – Lie on your back with your torso elevated and your knees bent, raise and lower your torso without ever touching the floor
4 sets, 30 reps
1 minute rest
Exercise number 4: Sheathing – the board (front, side)
4 sets, 35 seconds per side
1 minute rest
Exercise number 5: raise leg, lying on your back raise and lower legs without touching the floor
4 sets, 30 seconds
1 minute rest
Exercise number 6: Mountain Climber – push-up position, body straight, then, thanks to an impulse, reverse the support, as if you were walking in a vacuum
4 sets, 40 seconds
Namely: 30 seconds rest between each series!
Now it’s up to you to play against the champions!
See you next week for training number 8!
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