7 days of fitness: effective exercises for the whole week

If you want to transfer your workout from fitness room to your home, but do not know how best to organize their first self-employed, it is best to think of exercise plan once a week, properly distributing the load and alternating intense days with relaxation. We decided to find out which mode is best suited for beginners and schedule for 7 days effective workouts. The main thing - to follow the schedule.

Monday

Monday - the perfect time to focus on training and developing intensively. This complex consists of 4 different exercises for different muscle groups, after which performance will need to take a break and continue training. To make the most productive sessions, the complex of at least 6 times.

• push-ups (12 times): If you find it hard to be wrung out, standing on the tips of the toes, kneel down, but watch out for the loin.
• Triceps (20 times): Sit on a chair, resting his hands on the edge. Tilt your body towards the floor, bending and straightening the arms at the elbows. Try to get up, stretching his legs forward.
• Cliffhanger (20 times): Take the emphasis lying on his outstretched hands, bend your left leg at the knee and push to the chest and a smooth but rapid movement back to the starting position and do the same with the right foot.
• Press (20 times): Lie on the floor, extend your legs in front of him at an angle of 90 degrees. Pull up the feet by using the abdominal muscles, referring to the knee, then return to the original position.

Tuesday

The complex consists of 4 exercises which must be repeated as many as possible number of times within 60 seconds. After each exercise, rest not less than 45 seconds. Do each exercise at least 4 times.

• Squatting: Using the sofa as a simulator bench, put one foot on it, and the second bend of the knee. Squat as low as possible, pull the knee lying on the couch legs to the floor. Then switch legs and continue to squat.
• Knees to chest: Lie on the floor, stretch your arms along the body. Lift the hips at an angle so that the press remain tense. Legs bent at the knees, pressed against the chest, then straighten your legs again.
• Lunges: Do lunges forward, bending at the knees, bounce up as high as possible, helping himself with his hands, jump, try to straighten your legs, then landed again in a lunge position.
• Butterfly: Lie on your back, placing your hands under your buttocks. Straight leg raise at a slight angle to the body, then start to rapidly iterate strained feet, making sure to press remained tight.

Wednesday

Next 5 exercises are performed every 30 seconds, then take a break. Repeat a set of five.

• Forward Bend: Stand with feet hip-width apart, bend forward and lower your arms to the feet. Take a step back with one foot, then another, finding themselves in the position of emphasis lying, then tighten both feet back to your hands at the same time.
• Stretching feet: squat, shifting weight on the tips of your toes and balance the hands, sticking to the floor. Try as much as possible to stretch the surface of the foot, without transferring weight on the spine.
• Angle: Lie on your back, straighten your legs, put his hands along the body. Lift straight legs at an angle of 90 degrees to the body, then lower down.
• The emphasis lying on the one hand: Stand up in the emphasis lying down, leaning on one arm, bent at the elbow, the second holding your sides. Tighten your abs and make sure that the load is not passed on the lower back.
• Plank on one foot: Take the emphasis lying on his outstretched hands. Alternately raise outstretched legs to the height of the hips, distribute the weight of the remaining limbs are not rolling over on one side. Keep your leg for 30 seconds, then lower.

Thursday

Complex on Thursday consists of 5 exercises to be followed in turn with a small respite. After completion of all five exercises, repeat complex 6 times.

• The emphasis on the one hand (12 times): Take the emphasis lying down, arms, torso and legs keep straightened. Alternately pull the arms straight ahead, concentrating the weight on the one hand and legs.
• Squats (12 times): From a standing position bend your knees up until the thighs are positioned parallel to the floor, then return to starting position.
• Brilliant (12 times): This exercise resembles a push, just execute it must be on his knees with his arms straight, closely spaced to each other. On the part of your posture should resemble a diamond. Perform push-ups from this position 12 times.
• Large scissors (12 times): Lie on your back, arms apart. Direct raised at an angle of 90 degrees, hold the leg muscles of the press. Right leg start start to the left, crossing the body, and allowing the muscles to curl the torso. Then return to starting position and repeat with the left leg.
• Inverted strip (5 times): From the position of abutment insert lying weight per one arm, turning sideways, a second pull arm up to the ceiling. Repeat the same with the other hand. Weight hold at arm's length and the feet.

Friday

By Friday, you need to add intensity again in your class, so performing this complex, try to make fewer interruptions.

• Lunges (10): From a standing position lunged forward. Bending the knee, hip keep parallel to the floor. Then return to starting position and repeat with the other leg.
• Spider-Man (10): From the stop lying bend the left leg at the knee and drag it to the left hand, then return to starting position and repeat on the right. Keep the muscles which hold the weight, do not overload the waist.
• Lunge back (10): Place the feet shoulder width apart. Lunged back, slightly bending both legs at the knee, and his return to the starting position, repeat the exercise with the other leg.

Saturday

The Saturday training may be less intense than the previous ones, so in this complex you can afford to relax a bit.

• Vertical fold: From a standing position lean body down, clutching his stomach to his thighs, stand with your feet slightly apart and let the upper body relaxed hang down. All the weight transfer to the fingertips to avoid zavalivanija ago.
• The horizontal fold: Lie on your back, straight legs tense, direct fingertips up to the ceiling. Lift the body and arms straight forward drag the feet. Then return to the original position and repeat 10 times.
• Jumping: Spread feet shoulder-width apart, bounce up, alternately bending the knees and touching them bent elbow of the opposite arm. Right knee - the left hand, and then vice versa. Repeat at least 10 times.

Sunday

Sunday - the holiday, which can be combined with the training that will support your tone for the whole day.

• Step to the side (12 times): From a standing position take a step to the side, bending the knee at 90 degrees and pulling the opposite leg parallel to the floor, keep your hands on the belt. Then gradually move the weight to the other leg, bending and straightening the second leg first.
• Heron: Stand up straight, pull your belly, pull your knees. One leg bend at the knee and pull up to the stomach, helping hands. The main weight must be adjusted hip foldable legs, not your hands, stick to it.
• Recumbent Heron 12 times): This exercise resembles the previous one, but it is necessary to carry out lying. Bend your knees and push the foot to the floor. Alternately tighten the knees to the chest.