Monday

Our goal: buttocks, legs

What to do:

• 20 minutes of cardio
If you are exercising in the gym, trying to exercise on a treadmill or on a bicycle, only the load should be made small and any resistance should be avoided. If you are warming up at home, brisk walking, jogging, or imaginary wrestling will do.

• 20 squats
How to do it: Stand up straight with your arms at your sides. Squat down with your arms extended forward for balance until your thighs are parallel to the floor. Return to starting position.

• 20 lunges
How to do it: Stand up with your arms at your sides. Step forward until your thigh is parallel to the floor. Return to the starting position, then do the same with the left leg.

• 25 lifts
How to do it: stand up straight, take a 1–1.5 kg dumbbell in each hand and place them in front. Bend forward from the waist to the knuckles, touching the floor. Return to starting position.

• 40 crunches

• 40 reverse crunches
How to do it: Lie on your back with your arms at your sides. Raise your legs up until they are perpendicular to the ceiling. Raise and then lower the butt at a distance of 5-10 centimeters from the floor.

Tuesday

Our target: arms and chest

What to do:

• 20 minutes of cardio

• 15 to 20 pushups. No matter how you feel, you must fulfill them.

• 20 chest press sets
How to do it: Lie on the floor with 1–1.5 kg dumbbells in each hand. Bend your arms so that the hands are near the shoulders, and the palms look at each other. Push your hands up, palms looking at your toes. Slowly return to the starting position.

• 20 tilts with a chair
How to do it: Sit on the edge of a chair with your knees bent and your feet so that your toes are up and all your weight is on your heels. Grab the front of the seat, pointing your fingers underneath. Keep your back straight, help with your hands to lower your torso lower in front of the chair until your elbows are at shoulder level. Return to starting position.

• 40 bicep presses (20 per arm) with 2-4 pound dumbbells.

Wednesday

Our Goal: Back and Shoulders

What to do:

• 20 minutes of cardio

• 25 jumps with 0.5-1 kg dumbbells

• 20 side lifts
How to do it: stand with your feet shoulder-width apart, each hand 1-2 kg dumbbell. Turn your palms towards each other, then raise your straight arms to the sides until they are parallel to the floor. Lower slowly.

• 40 front raises (20 for each hand)
How to do it: Stand with your arms at your sides, holding a 2kg dumbbell in each hand. Raise your right arm forward to shoulder level. Lower slowly. Then raise and lower your left hand in the same way.

• 20 shoulder lifts
Как делать: встаньте, руки лежат по бокам, и в каждой руке — по 1-2 kg dumbbell. Bend your arms and place them in front of your shoulders, palms facing forward. Raise your arms up over your head until they are straight, then slowly lower.

Thursday

Our goal: buttocks, legs и пресс

What to do:

• 20 minutes of cardio

• 30 leg lifts (15 each)
How to do it: Get on all fours, keep your back straight. Bring your right knee closer to your chest, and then straighten it sharply and at the same time lift your leg up. Make an approach, return to the starting position and switch to the other leg.

• 15 squats (as on Monday)

• 20 pelvic lifts
How to do it: Lie on your back, legs bent, feet fixed on the floor, arms at your sides. Raise the pelvis up to the ceiling (about 8-12 centimeters above the floor) and slowly lower it down.

• 40 oblique bends (20 per side)
How to do it: Lie on the floor with your knees bent and your hands behind your head. Tightening your abdominal muscles, lift your head and shoulders off the floor, directing your body to the right. Change sides.

Friday

• 20 minutes of cardio
If your arms need more definition than the rest of your body, repeat Tuesday’s workout. If you have a weak back and shoulders – Wednesday workout. If your buttocks, legs and abs need more work than they received on Monday and Thursday, then repeat this warm-up again today, you should not do the same exercises that you did yesterday, as this can be a cruel punishment for your muscles.