Total Body Summer Program – Bodybuilding and Weight Loss:
Let’s go team, let’s go into the eighth week of this summer training!!
• Monday: lower body
• Wednesday: upper body
• Sunday: full body
1. Monday: Lower Body – 30 min
Exercise number 1: Side squat
3 sets, 25 times
1 minute rest
Exercise number 2: Calf raises – Standing on an elevated surface – Stand on tiptoe and then come back down
2 sets, 20 times
1 minute rest
Exercise number 3: jump squat
3 sets, 20 squats per leg
1 minute rest
Exercise number 4: The chair
3 times, 30 seconds
1 minute rest
Exercise number 5: Lie on your back, leg bent, pelvis lifted
3 sets, 25 times
1 minute rest
2. Wednesday: Upper Body – 30 min
Exercise number 1: Sheathing – The board
3 sets, 30 seconds
1 minute rest
Exercise number 2: Plank – one leg and one arm raised – opposite
3 times 30 seconds per side
1 minute rest
Exercise number 3: push-ups with closed hands
3 sets, 25 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, 25 lifts
1 minute rest
Exercise number 5: Super(wo)man – Raise your arms and feet on your stomach
3 sets, 20 lifts
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, 10 reps
1 minute rest
Exercise number 2: Burpees – lying push-up position – then stand up then jump – start again
4 sets, 25 jumps
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
3 sets, 30 reps
1 minute rest
Exercise number 4: Squat on one leg – the other leg stretched forward
3 sets, 30 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, 20 seconds
1 minute rest
Exercise number 6: Mountain climber – push-up position, body straight, then, thanks to an impulse, reverse the support, as if walking in a vacuum
3 sets, 30 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 9!
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