My fitness week to lose weight: 8 minutes a day, and that’s it!

The 7-day challenge


1 min walk on site.

2 minutes of leg bending. Stand up straight, back straight, arms stretched horizontally in front of you, feet shoulder-width apart, bend your knees to slowly lower your buttocks as if you wanted to sit down. Keep your torso straight and carry most of your body weight on your heels. Stop when the thighs are almost parallel to the ground, hold the position for a few seconds, then slowly climb up.

1 min of jumping in a squatting position, like a frog.

2 min of tiptoes. Standing in front of stairs, place your feet on a step. Let your heels drop below the level of the step until you feel a stretch in your calves. Come up.

1 minute of jumping jack. Stand up, first jump alternately with your arms and legs apart, then with your arms and legs together, without stopping. This very complete exercise involves working several parts of the body at the same time.

1 min walk on site.

Tuesday: Upper body special

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1 min of kneeling pumps. Get down on your knees, place your hands on the ground, away from the width of your shoulders. Keeping your back straight, bend your arms as much as possible. Come up.

1 minute of jumping jack. Stand up, jump alternately with your arms and legs apart, then with your arms and legs together, without stopping.

Two minutes of steel triceps. Standing with your back straight, place your hands on the back of a chair behind you. Let yourself go down with the force of your arms until your thighs are parallel to the ground. Come up.

2 minutes of Hindu prayer. Stand up straight, hands joined palm to palm at chest level. Gradually raise your arms above your head 100 times.

2 min of pumps on the wall. Face a wall, a step away. Feet slightly apart, lean against the wall with your hands, arms outstretched. Bend your arms to bring your chest to hand level, then extend your arms again to return to the starting position.

Wednesday: special abdominal exercises

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1 min walk on site.

1 min of board. Lie on your stomach. Legs joined or slightly apart, lean against the toes, forearms and elbows. Contract your abs so that your body is straight, your head in alignment, without rounding or digging your back, and maintain the position.

3 minutes of leg descents. Lie on your back, legs raised, bent at 90°, hands at temple level and lift your head, shoulders and upper back off the ground. Without bending your back, lower your heels until they are a few centimetres above the ground. Then return to the initial position.

1 minute of abdominal contractions. Standing or sitting, with your back straight, contract your stomach, insisting on the part between the pubis and the navel. Release and start again. Crossings. Place a broom between two chairs and cross it from right to left and from left to right, legs bent.

1 minute of jumping jack. Stand up, jump successively with your arms and legs apart, then with your arms and legs together without stopping.

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Thursday: special lower body

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1 min walk on site.

1 minute of jumping jack. Stand up, jump successively with your arms and legs apart, then with your arms and legs together without stopping.

1 min of jumps aside. Feet together or slightly apart, jump from left to right, and from right to left.

1 min walk on site.

1 minute of jumping jack. Stand up, jump alternately with your arms and legs apart, then with your arms and legs together, without stopping.

1 min of jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.

1 minute of leg bending. Stand up straight, back straight, arms stretched horizontally in front of you, feet shoulder-width apart, bend your knees to slowly lower your buttocks as if you wanted to sit down. Keep your torso straight throughout the exercise. Stop when your thighs are almost parallel to the ground, hold the position for a few seconds, then slowly climb up.

1 min walk on site.

Friday: cardio special

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1 min walk on site.

1 minute of jumping jack. Stand up, jump alternately with your arms and legs apart, then with your arms and legs together, without stopping.

1 min of leg bending. Standing up, back straight, arms outstretched, feet shoulder-width apart, bend your knees to slowly lower your buttocks as if you wanted to sit down. Stop when your thighs are almost parallel to the ground, hold the position for a few seconds, then move up.

1 min of jumps in the air. Feet together or slightly apart, jump as high as possible. To do 20 times.

4 min of power walking. Walk 1 min at very high speed, then 1 min at normal speed, twice. On site or not, according to your possibilities.

Saturday: special back

2 min of self-growth. Sit on a stool with your back against a wall. Stretch your back by inhaling through your nose, as if you had to resist the weight of an object on your head. Exhale through your mouth, bringing in your belly as if you were touching your navel and spine. Repeat 10 times.

3 minutes of lumbar extensions. Lie on your stomach, legs stretched out, hands under your forehead. Lift your upper body and legs 10 to 15 cm. Hold the position for 10 seconds and descend. Recover 30 seconds before starting again.

1 min of winding of the column. Lie on your back, place your arms along your body, legs bent as far as possible, thighs against your chest. Gradually roll up the spine by lifting the lower back (like a backstroke) until the knees are on either side of the head. Hold 30 to 45 seconds and come back.

2 min of round back. Lie on your back, one knee in each hand and your chin in. Breathe in without moving. As you exhale, bring your knees closer to your chest. Breathe in again by putting the knees back in their original position. Repeat 5 times.

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Sunday: special thin waist

2 minutes of pendulum. On your knees, back straight and arms along your body, a 75 cl bottle in each hand, lower your right hand along your thigh to your knee without bending and move up. Do the same on the other side. Repeat 25 times on each side.

Two minutes of knee elbow. Standing, arms along the body, feet apart from the width of the pelvis. Place your left hand at your waist and stare at a point far in front of you. Lower the right elbow while raising the left knee diagonally to make them touch each other, and return to the initial position. 3 sets of 10 on each side.

1 min of Brazilian movement. Stand up straight and bend your knees slightly. With your abdomen contracted and your back straight, tilt your pelvis forward smoothly by contracting your buttocks with a strong pressure of one second, then pull it back and start again 20 to 30 times.

3 minutes of boxing. Standing with legs slightly bent, back straight and belly contracted, punch in front of you as you quickly cross: right fist to the left and left to the right. Perform the non-stop movement for 1 min 15, rest for 30 seconds, then repeat for 1 min 15.

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