My fitness week diet: 8 minutes a day, and that's it! (part 1)

Lose weight in week

best weight loss program only 8 minutes a day

Bye-bye ram ollas orange skin and muscles! With 7 different programs 8 minutes each, without equipment, we tackle each day to an area of the body. A bit of effort and a small dose of attendance for maximum results.

Monday: Special glutes

1 min walk there.

2 min squats. Stand with your back straight, arms extended horizontally in front of you, feet apart shoulder width, bend the knees to slowly lower the buttocks as if you wanted to sit. Keep the torso upright and carry most of the weight on the heels. Stop when your thighs are almost parallel to the floor, hold the position for a few seconds, then ascend slowly.

1 min hoping squatting like a frog.

2 min toes pointed. Standing in front of the stairs, put the front foot on a step. Let your heels drop below the level of walking until you feel a stretch in your calves. Reassemble.

1 min jumping jack. Standing jump first by removing alternately arms and legs, then arms and legs tight, without stopping. This comprehensive exercise works several body parts simultaneously.

Tuesday: Special upper body

1 min knees pumps. Put your knees, place your hands on the ground, apart from the shoulder width. Keeping your back straight, bend your arms up. Reassemble.

1 min jumping jack. Standing jump away alternately arms and legs, then arms and legs tight, without stopping.

2 min steel triceps. Stand with your back straight, place your hands on the back of a chair placed behind you. Let yourself down to arm strength until your thighs are parallel to the floor. Reassemble.

2 min Hindu prayer. Standing, stand straight, hands clasped palm against the palm to the chest. and gradually raise your arms above the head, 100 times.

2 min pumps on the wall. Stand facing a wall at a distance no. Feet slightly apart, take support on the wall with the hands, arms straight. Bend your chest so as to bring arms to the hands and extend your arms again to return to the starting position.

Saturday: Special abs

1 min walk there.

1 min board. Lie on your stomach. Legs slightly apart or folded, take support on the feet tips, forearms, and elbows. Contract your abdominals in order to have the body straight, head in alignment, without rounding or dig back, and hold the position.

3 min legs raids. Lie on your back, legs lifted, bent at 90 °, hands at the temples and take off the ground head, shoulders, and upper back. Without arching the back, off the heels until they are a few centimeters from the ground. Then return to the starting position.

1 min ab contractions. Standing or sitting, back straight, tense your stomach, emphasizing the area between the pubis and navel. Release and repeat. Crossovers. Put a broom between two chairs and step over it from right to left and from left to right, bent legs.

1 min jumping jack. Standing jump successively, arms and legs spread and arms and legs tight without stopping.

Next to day N° 4-5-6-7