May has begun and summer is very near! What does that mean? Shorts, sleeveless shirts and dresses! We present you with a range of exercises for the whole month which you can do at home, in the office or outdoors, it’s up to you!
In these videos, our certified fitness instructor, Janka Budimir, performs each and every exercise slowly, in a proper way in order for you to copy her exact moves. The only way to achieve desired results is to do every exercise carefully, the right way, for the muscle to contact and form. The next step in preparing your body for summer is to train at least three times a week in a ‘every-other-day’ rhythm. Of course, an unavoidable part of this proposed program is balanced nutrition, meaning you must carefully watch what you eat and how much fat and calories you take in.
If you belong to a group of people who train three times a week but still retain the same hip, waist and thigh circumference, this usually means that the food you eat is not appropriate. The desired, slim figure cannot be obtained by following this regime for three months and then going back to your old routine, because this will provoke a so-called yo-yo effect. A tight body needs requires an obedient lifestyle with regular meals comprising of reduced amounts of unhealthy fats, sugars and carbohydrates, drinking a minimum of 2l of water per day and constant movement (walking, doing chores, running after kids..) and working out. Once the benefits of this way of life are visible, you will never go back to your old habits!
Follow Janka’s proposed training schedule three times a week (for example Monday, Wednesday and Friday), every week of that month (workout #1 – every Monday, workout #2 – every Wednesday and workout #3 – every Friday or however suits you best) and get the body you deserve!
1. Rowing fold – 4 sets of 15 repetitions
2. Squat – 4 sets of 20 repetitions
3. Plank – 4 sets of 20 seconds each
4. Biceps fold – 4 sets of 15 repetitions
5. Triceps – 4 sets of 15 repetitions
1. Plank with lifted foot – 20 repetitions
2. Forward step – 20 repetitions
3. Sit-ups – 30 repetitions
4. Skipping – 50 seconds
5. Side step – 20 repetitions
The workout is performed in sets, exercise after exercise, without a break. After each set, a break of 2 minutes is made. 3-4 sets are required.
1. Romanian deadlift – 15 repetitions
2. Jumping jacks – 50 seconds
3. Bulgarian step – 15 repetitions
4. Jumping jacks – 50 seconds
5. Reverse hyperextension – 15 repetitions
The workout is performed in sets, exercise after exercise, without a break. After each set, a break of 2 minutes is made. 4 sets are required.