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HomeFITNESSHere Comes The Best 7-Day Workout For Those Who Are Stressed Out

Here Comes The Best 7-Day Workout For Those Who Are Stressed Out

7-Day Workout: Bye, lazy excuses! Do you say you don’t have time for a 45-minute workout? You don’t need it either: 15 minutes is enough! Just train a little every day, do an exercise for each problem area. This is also effective but done quickly. So that the workout brings something, you should adapt the activities to your training level. Do more or fewer repetitions and increase over time. This is how  you slowly build muscle. Whatever the case, you should adopt the exercises to your training level. Do more or fewer repetitions and increase over time. So you slowly make slowly Muscles on.

7-Day Workout: By The Way: 

It is ideal if you find a little more time on two or three days and power off your body with strenuous endurance training. Go jogging, Zumba or spinning. It is optimal if you can find a little more time on two or three days and your body with an exhausting one

Monday

2 x 20 crunches

2 x 15 seconds side support (each side)

2 x 20 squats

2 x 10 push-ups

Crunches: 

Lie On Your back, bend your legs, put your feet a little distance from your buttocks. Tense your stomach tightly, support the back of your head lightly with your fingertips, and then slowly come up. In doing so, loosen your shoulders from the floor. Do not put your shoulders down when you come down, but lift your upper body a few centimeters again. Lie on your back, bend your legs, put your feet a little distance from your bottom. The belly Tense firmly supports the back of the head lightly with your fingertips and then slowly comes up. In doing so, loosen your shoulders from the floor. Do not put your shoulders down when you come down, but lift your upper body straight back a few centimeters.

Side Support: 

Lie On Your right side, your body is stretched. Tense your stomach and then remove your torso and legs from the floor. To do this, shift your weight onto your right forearm and the edges of your feet. Make sure your elbow is below your shoulder. Beginners hold the side plank. Advanced users make small up and down movements.

Squats:

Stand upright with your legs slightly more than hip-width apart. Knees and feet point slightly outwards. Tense your stomach and bottom firmly, and then squat deeply. Push your bottom back and your upper body slightly forwards.

Push-Ups: 

Lie on your stomach. Then straighten your arms and push your body up so that your extended arms and tiptoe only support the weight. Tense your belly tightly. Make sure your hands are under your shoulders. The bottom should not slide up or down. From this position, bend your arms and lower your upper body as low as you can. Alternatively, you can do the exercise on your knees.

Tuesday

2 x 20 oblique crunches (each side)

2 x 15 seconds forearm plank

2 x 15 deep lunges (each side)

2 x 20 bicep curls

Incline Crunches: 

Lie On Your back with your knees bent, your feet are placed on the floor with a bit of distance from your bottom. Tense your stomach tightly, support the back of your head lightly with your fingertips, and then slide your left elbow towards your right knee and vice versa.

Forearm Support: 

Lie on your stomach. Place your forearms and push your body up so that your forearms and tiptoe only support the weight. Ensure that the elbows are under the shoulders and that the bottom does not slide up or down. Tense your stomach tightly and hold this position. Advanced users can take turns lifting one leg.

Lunge:

Stand upright, tense your stomach and bottom firmly. Take a large lunge forward with your right leg. The leg is bent 90 degrees. The knee should not protrude beyond the tip of the foot. The left knee goes low towards the floor. Come back to the starting position and do a lunge step with your left leg.

Bicep Curls:

Take a dumbbell or a filled 1.5-liter water bottle in each hand. The palms of the arrows point upwards. The arms are close to the body. From this position, slowly lift the dumbbells and push them towards the upper body.

Wednesday

2 x 20 folding knives

2 x 20 back crunch

2 x 15 one-leg bends (each side)

2 x 15 triceps curls

Jackknife:

Sit upright with your legs on the floor and stretch out. Tense your stomach tightly and lean your upper body back a little. Loosen your straight legs from the bottom and bring your upper body and legs together and apart.

Back Crunch:

Sit on your lower legs with your back straight. Tense your stomach and then alternately lower your buttocks to the right and left of your legs on the floor. Use the abdominal muscles to lift your buttocks and upper body.

One Leg Bend:

Stand upright and put your weight on your left leg. The right leg is bent backward – preferably at a 90-degree angle. Tense your stomach tightly and bend your left leg deeply. For more balance, you can stretch your arms out at shoulder height.

Triceps Curls:

The legs are slightly open. The upper body is upright. The stomach is tight. Take a dumbbell in each hand and stretch your arms up. The dumbbells are brought together above the head. You can also use a giant dumbbell instead of two small ones. Push your straight arms behind your ears and then bend them back and down – towards the floor.

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Thursday

2 x 20 leg pushers

2 x 15 hip rotators (each side)

2 x 20 squats

2 x 10 push-ups

Leg Pusher:

Lie on your back with your legs straight up. The soles of the feet point towards the ceiling. Tense your stomach and push the soles of your feet up using your abdominal strength. The pelvis is loosened a few centimeters from the floor.

Hip Turner: 

Lie On Your back. The legs are bent about 90 degrees. The arms are stretched out to the side at shoulder height. Tense your stomach tightly and push your bent legs alternately to the right and left sides.

Squats:

Stand upright with your legs slightly more than hip-width apart. Knees and feet point slightly outwards. Tense your stomach and bottom firmly, and then squat deeply. Push your bottom back and your upper body slightly forwards.

Push-Ups: 

Lie on your stomach. Then straighten your arms and push your body up so that your extended arms and tiptoe only support the weight. Tense your belly tightly. Make sure your hands are under your shoulders. The bottom should not slide up or down. From this position, bend your arms and lower your upper body as low as you can. Alternatively, you can do the exercise on your knees.

Friday

2 x 20 seconds forearm support

2 x 15 upper body twirls (each side)

2 x 15 deep lunges (each side)

2 x 15 dips

Forearm Support: 

Lie on your stomach. Place your forearms and push your body up so that your forearms and tiptoe only support the weight. Ensure that the elbows are under the shoulders and that the bottom does not slide up or down. Tense your stomach tightly and hold this position. Advanced users can take turns lifting one leg.

Upper Body Twirls: 

Sit upright with legs bent and feet upright. Take a dumbbell or exercise ball between both hands. Lean your upper body back a little, tense your stomach tightly and turn your upper body alternately to the left and right with your arms outstretched.

Lunge:

Stand upright, tense your stomach and bottom firmly. Take a large lunge forward with your right leg. The leg is bent 90 degrees. The knee should not protrude beyond the tip of the foot. The left knee goes low towards the floor. Come back to the starting position and do a lunge step with your left leg.

Dips:

Sit on the edge of a bed or sofa. Your hands are supported on the edges. Take your feet a few steps forward so that your bottom is a few inches from the edge. The legs are bent. Now bend your arms and lower your legs and bottom.

Saturday

2 x 20 folding knives

2 x 15 seconds side plank (each side)

1 x 15 one-leg bends (each side)

1 x 20 squats

2 x 20 biceps curls

Jackknife:

Sit up straight with your legs on the floor and straighten out. Tense your stomach tightly and lean your upper body back a little. Loosen your straight legs from the bottom and bring your upper body and legs together and apart.

Side Support: 

Lie on your right side, your body is stretched. Tense your stomach and then remove your torso and legs from the floor. To do this, shift your weight onto your right forearm and the edges of your feet. Make sure your elbow is below your shoulder. Beginners hold the side plank. Advanced users make small up and down movements.

One Leg Bend:

Stand upright and put your weight on your left leg. The right leg is bent backward – preferably at a 90-degree angle. Tense your stomach tightly and bend your left leg deeply. For more balance, you can stretch your arms out at shoulder height.

Squats:

Stand upright with your legs slightly more than hip-width apart. Knees and feet point slightly outwards. Tense your stomach and bottom firmly, and then squat deeply. Push your bottom back and your upper body slightly forwards.

Bicep Curls:

Take a dumbbell or a filled 1.5-liter water bottle in each hand. The palms of the arrows point upwards. The arms are close to the body. From this position, slowly lift the dumbbells and push them towards the upper body.

Sunday

Today you have FREE! But if you like, you can, of course, do your favorite exercises to stay in training. And next week it will start all over again.

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