Lose weight in a week 3: training program

The main girlfriend for all of 3 weeks, it should become an intense circular exercise (do not forget to warm-up!), developed by our expert – the double champion of Europe of gymnastics, assistant coach of the gym club "World Class Novels".

coaching for weight loss

Training program in the first week

Monday: power + cardio
Tuesday: cardio
Wednesday: power
Thursday: cardio
Friday: power + cardio
Saturday: rest
Sunday: rest

CARDIO: Pick of the week – brisk walking or slow running on the pulse from 60 to 70% of the maximum length for 1 hour. Incidentally, the upper limit of the heart rate is determined by the formula:
(220 – age) x 0.7

PROGRAM POWER: the Practice will have to take seriously, but even so, the proposal of an option, the minimum fatigue and maximum harmonious. The training is divided in 2 parts – 2 small circle.

The first 3 times we held the first of them (recreation, between the "rpm" – 60 seconds). After 3 minutes, we will with new strength and make a second circle, following the same scheme: we spent 3 times with a rest between them in 60 seconds. Everything!

The first circle

Lunges to the back

  • Stand and right: with feet in the width of the pelvis, hands on waist. Take a step back and fall into a deep lunge, bending both knees 90 degrees.
  • Push the heel leg foot off the floor and return to the starting position. Perform 20 repetitions for one side, then both on the other.

Stanovaya row with dumbbells

  • Put your feet in the width of the pelvis, slightly bend the knees and take in the hands of dumbbells and a weight of 4 to 5 kg (shells are found on the front of the thighs).
  • Keeping the flexion in the lumbar spine, push the pelvis back and lower the body until parallel with the floor. Dumbbells at this point, you need how to slide on the legs – keeping the projectiles as close as possible to them.
  • Return to the starting position. Do 20 reps.

Traction on the slope

  • Take a position "Stanovaya traction": taz is reserved for the back, with the knees slightly bent, back straight, one in each hand – dumbbell weight-4 kg.
  • Keeping a small flexion in the lumbar spine and causing the blades to the spine, fasten the shells to the bottom of the belly. This is a repeat. Do 15 to 20.


  • Raise-if the emphasis lying: feet in the width of the pelvis, the body is elongated in a straight line from head to feet. Down the whole body, not rotting the lower back and without lifting the pelvis up.
  • Do 12 to 15 repetitions. If it is difficult, is to do the exercise can be your knees.

Backlinks-twist (nih press release)

  • Lie down on your back: cleanse your hands behind the head and the legs bend to get two right-angle of the knee joint and the joints of the lower back on the floor.
  • Keeping the body motionless, through the contraction of the abdominal muscles to tear the taz to the floor. Return to the starting position, bend the knees not. Do 20 to 30 repetitions.

The second circle

Placing the hands with dumbbells in hand

  • Stand to the right, placing the feet in the width of the pelvis and a bit bent knees. The dumbbell (2-3 kg each) to keep at the level of the hip: elbows slightly bent and unraveled.
  • Without changing the angle of the elbow, raise your hands up through the side until parallel with the floor.
  • Important: do not try to pull the shoulders to the ears. At the end point of the shoulder, the elbow and the brush should be approximately the same level. Return to the starting position. Do 20 reps.

Uncurling hands incline with dumbbells (2 kg)

  • Assume the position of "traction on the slope": the case parallel to the floor, with your knees slightly bent, dumbbells held tight to the lower part of the belly (). Arrange your hands until parallel with the floor (B). Bring them back is a repeat. Do 20.

Putting the hip lying

  • Put on the ankle weights. Lie on your side (a hand under the head, the second convenient is based on the mat) and fold the clothes from the knee to the sustainability of the state.
  • Keeping the abdominal muscles in constant tension, to raise the upper leg until parallel with the ground or a little above. Omit the member is not fully on the ground, just tap it with your finger long) – and once more lifting up.
  • Do 30 repetitions for this side. Later, so as not to lose time in vain, go on to the next exercise, lying on the same side: now will be at the bottom of the leg.

The cast thigh lying

  • Straighten the leg and the top part to put in front of it, bending your knee at 90 degrees (shin and stop – on the floor). No flexion of the lower limb, to raise it above. Perform 30 repetitions.
  • Then, flip to the other side and do similar manipulation with the foot: the first 30 repetitions "of displacement of the hip", then the same for the "conversion".

Classical twist (the top of the press)

  • Lie down on your back: hands to fold in front of you, the walk – around 90 degrees, so that the loin was fighting to the ground. Gently raise the shoulders and the shoulder blades: lift up one vertebra after another – to the back waist.
  • So blurred return to the starting position. Perform 20 to 30 repetitions.

* In the room, these exercises can be performed lying down, and specifically for this simulator. It is important to remember here that:

  • In the first case, by putting the feet) to keep the back need exactly, the creation of the hip at an angle not exceeding 45 degrees (this is the limit to the possibilities of the joints), do not perform movements on the back and does not separate it from the backrest of a simulator, do not tilt the pelvis.
  • Completing the cast, following the same rules back to the original position is not an idiot, and without problems, otherwise there is a risk of stretching the inner surface of the thigh.

Training program for the second week

Monday: power + cardio
Tuesday: cardio
Wednesday: power + cardio
Thursday: cardio
Friday: power + cardio
Saturday: rest
Sunday: rest

CARDIO: Now it will be more – 5 workouts, it is also 1 hour and at an average pace. In the days of power practice we work as well as in its first week. In the rest we make up: raises the angle of inclination on the treadmill 4-5 degrees. It is also important to respect the limits of the heart rate (between 60 and 70% of max) – the speed a bit reduced.

PROGRAM POWER: we Continue to "rotate" the plane of the first week (do first, then the second circle). The more it can complicate your work load: instead of resting within circles of jump rope – 60 seconds. Passing the first part of the session, and the second, it is also possible to skip 1 minute: time to relax and prepare the equipment you will need is about 2 minutes.

The program of exercises in the third week

Monday: power + cardio
Tuesday: cardio
Wednesday: power + cardio
Thursday: cardio
Friday: power + cardio
Saturday: rest
Sunday: rest

CARDIO: we have Changed the concept. In days of strength training walk or run uphill – from 4 to 5 degrees of slope of the track (and thus during 1 hour). In the other two – we run the range of the exercise. For example, this:

2 minutes: walking (warm-up);
4 minutes: to make jogging on the wrist of 70% of the maximum;
2 minutes: add the rhythm to the pulse of 80% of the maximum;
2 minutes: rest the wrist for 60% of the maximum.
Everything that you need to overcome in 5 of such series (the warm-up is performed only once). And after you go to swing the press (we this is serious).

PROGRAM POWER: No jump ropes in circles that already can not do.