How fit do you want to get? If you work through our simple weekly schedule for a few weeks in a row, there is only one answer:super fit!
Together with a trainer we have drawn up a weekly schedule. To get you started this week, the exercises for day 1 are below.
Day 1:Arms
With the following exercises you work on tight, slender arms.
1. Dips
For your triceps
Sit on the edge of a chair. Place your hands flat next to you, fingers pointing forward. Make sure your knees are at a 90 degree angle. Push yourself up and lower your body close to the chair until your arms form a ninety-degree angle. Stretch them so that your body comes back up. Do this 12 times.
2. Boxing punches
To burn arm fat
Stand with your feet shoulder-width apart and bend your knees slightly. Place your elbows on your hips and make two fists. Forcibly thrust your right arm out in front of you (like a boxing move) as far as you can. Do the same with your left arm as you bring your right arm back to your waist. Punch 12 times with each arm.
3 Fly and spin
for strong shoulders
Stand with your feet hip-width apart. Extend your arms horizontally at shoulder height and make twelve small rotations, alternating back and forth. Lower your arms and start again. Do this 12 times.
4 Biceps curl
To strengthen your biceps
Place your feet hip-width apart, keep your arms at your sides. Grab a dumbbell in both hands. You can also use bottled water. Grab the weights with your palms up. Bring the weights up to your shoulder and back down (move only your forearms). Now bring them up to the height of your navel and down again. Repeat 12 times.
