Wake up your muscular structure, activate your accessory muscles, pull-in your larger muscles, and shift your shape into something you never knew you could – using your body weight only and a mat!
You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises; e.g. Monday and Thursday and progress each week as per suggestion where possible.
To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.
KEY: reps= repetitions, d/b= dumbbell
See progression table below for your monthly program:
The goal is to not experience a plateau in muscle toning, so we need encourage and challenge the muscles. Each week, try to progress as suggested below. You will be doing two sets of each exercise, thus you would end up doing two sets of 10 of each exercise. For instance, you would do exactly this:
10 x Plie Squats, 8 x Burpees,