Be more “fit” this summer with our slimming program of 8 weeks. This week: an extra workout to improve you. You get closer to the end of the program! This week, you have the opportunity to add a refresher session to your routine, one of the 5th week exercise days.
If you opt for the strength training session, do not do two consecutive exercises. If you are performing Day 2 exercises, for example, wait at least 48 hours before repeating the same exercises. The goal is to rest your muscles.
Vary the type of exercises for best results
In principle, strength exercises should not be challenging for you since you’ve been doing them since the first week. So if you want to improve your results, change the order of the exercises so that your body does not get used to a routine.
This week, in order to burn more calories, you will increase your intensity by doing exercises for the upper and lower body at the same time.
You will also do new strength exercises, similar to the previous ones, but which make your muscles work differently.
Week 5: Let’s go!
The 8-week program is designed for healthy individuals who want to get in shape. It is, therefore, important to consult your doctor to find out if they are appropriate for you.
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1st day of exercises (45 minutes)
Repeat the exercises from the 1st day of the 4th week.
2nd day of exercises (60 minutes)
Cardio (40 minutes): Warm up for 3 to 5 minutes, then exercise 35 minutes at an RPE of 5 (hard enough effort), 6 (difficult) or 7 (very difficult). Relax 2 minutes or more at an RPE of 2 (very low), 3 (low, easy) or 4 (moderate to moderate).
Strength exercises (10 minutes): in order to work the whole body, perform the following exercises simultaneously (you already know them).
Do two sets (8 to 12 repetitions) of the following exercises without rest (or almost) between each exercise. Make a complete series (from the bench press to the bridge), then repeat.
‘ The bench press: a dumbbell in each hand, lie on your back, arms extended over your chest without bending your wrists. Gently bend the arms towards the chest, elbows at an angle of 90 degrees. Resume the initial position.
‘ Stationary cleft + forearm flexion (not alternated).
‘ Standing traction: a dumbbell in each hand, feet parallel to the hips, arms along the body and palms inwards. Bend your arms with your elbows up (keep them on the sides) until the dumbbells are at the chest level, then bring your arms back along the body.
‘ Squats’ bent’ (without weights): standing, feet spread further than the width of the hips and turned outwards at an angle of 45 degrees. Bend your legs as if you were going to sit down. Return to the initial position.
‘ Squats and lateral elevations: a dumbbell in each hand, arms along the body. Simultaneously, bend the legs and raise the arms to the shoulders to the shoulder height (hold them in extension). Return to the initial position.
The board (without weight): 20 to 30 seconds.
‘ Tight-fitting pumps (without weights): point the elbows backward and place them behind the body.
‘ Extension of arms and legs (without weights): kneel, hands on the floor (on all fours). With the abdominals contracted, lift the right arm and the left leg at the same time. Hold for 3 seconds. Repeat the movement for the other side. (Equivalent to a repetition)
‘ Cross-straightening (without weights): Lie on your back, knees bent, feet on the ground, hands behind your head and arms on the sides. Using the abdominals, lift your head and shoulders by turning the trunk to the left. Return to the starting position and start again by turning the trunk to the right. (Equivalent to a repetition)
‘ The bridge (without weights): Lie on your back, arms up to your body, knees bent and feet on the ground. Using the thighs and buttocks, lift your hips. Hold for 3 seconds. Return to the initial position.
Exercise flexibility (4 to 5 minutes): Stretch each of the following body parts for 20 to 30 seconds: arms, shoulders, chest, back, hips and legs.
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3rd day of exercises (45 minutes)
Repeat the first-day exercises. If you are able to do this, do it at intervals: 1 minute at an EPR of 7 or 8 and 2 minutes at an EPR of 5 or 6. Then, recover.
4th day of exercises (60 minutes)
Repeat the exercises on the 2nd day.
5th day of exercises (minimum 20 minutes)
Walk a good step, without straining.
Additional training to improve your skills
If you can, do another exercise session this week, anytime. This will help you get results faster and burn more calories in total.
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