Slimming summer program: Week 2..

Improve your fitness with our 8 week program. Goal of the week: develop your strength by increasing exercise and changing your cardio routine.


If you've done the first three series of exercises, you can get started in the second week of the program. You have taken the first step in your health course successfully, congratulations! (You missed the first week No problem, you can always start now:. First week)

Allow an extra day of exercise this week. It is for you to burn more calories and get ready for the third week of the program. In short, this is another step in the right direction.

Vary your cardio exercises

You will notice that each of the four days of exercises below includes cardio party. Last week, you did the same exercise for 3 days, that is to say, walking. This is one of the best ways to start a workout because walking is easy.

However, you will get better results over time if you change your routine. This week, try a new cardio exercise during a workout. For example you could walk the first three days and jump on the stationary bike or the elliptical last fourth day.

Strength exercises: Improve your physical strength and accuracy of your movements

If you felt a little muscle pain last week, you do not feel the same this week.

You repeat the strength exercises you already know, this will be the perfect time to improve the accuracy of your actions. Now that you're used to the movement, pay attention to carry and pace. Do not rush: when moving, take 2 to 4 seconds to raise (or lower) the dumbbells.

Before you start


Exercises 8-week program is designed for healthy people who want to get in shape. It is therefore important to consult your doctor to see if they are suitable for you.

Allow 4 workouts this week

First day of exercises (40 minutes)

Warm up for three minutes, then start cardio exercise at a moderate pace for 30 minutes. Increase your effort twice for 5 minutes, after 10 minutes and after 20 (or 25) minutes. Slow down gradually during the last 7 minutes to rest, then do some stretching. (No strength exercises)

2nd day of exercises (40 minutes)

Cardio (25 minutes)
• Warm-up (3 minutes): Walk at a brisk pace without forcing.
• Cardio (20 minutes): Increase the pace (moderate effort).
• Relaxation (2 minutes): Slow down. Maintain a normal rate.

Strength exercises (5-6 minutes)

These are the years of the 1st week. Make a series of 8 to 12 repetitions without rest (almost) between each exercise. Use weights heavy enough to tire your muscles (not kidding) after 8 or 12 repetitions.

• Squats (no weight): bend your legs as if you were going to sit. The knees should not exceed your toes.

• Pumps (without weights): hands spread slightly beyond the scope of the shoulders. Knees and toes should touch the ground.

• Pulling: standing, move one leg and lean forward by bending the waist, back straight, arms to the ground and palms facing the body. Bend your arms upwards elbows as high as possible, then release the arm.

• Rear slot alternating (without weights): Stand with feet slightly apart, move a big step right foot, bending the knee until it touches the ground. Your left knee should not exceed your toes when you lower thigh. Take the initial position. Do the same on the other side (equivalent to a repetition).

• Curls forearm holding the dumbbells along the body, bend the right arm to bring the dumbbell to shoulder. Return the arm to the starting position. Repeat on the other side (corresponds to a repetition).

• Half curl (without weights): Lie on your back, arms crossed over your chest or hands behind the ears arm. Using abs, lift your head and shoulders. Take the initial position.

• Extension of the bust (without weights): Lie on your stomach with arms along the body, toes pointed. Using the lower back, slowly lift your shoulders, then resume the starting position.

Flexibility exercises (4-5 minutes)

Stretch the following parts of the body for 20 to 30 seconds: arms, shoulders, chest, back, hips and legs.

3rd day of exercise (40 minutes)

Repeat the series of exercises first day.

4th day of exercise (40 minutes)

It is time to change the routine, if it is already done! Here's how: repeat the series of exercises the second day this week, but with the following modifications:

• 20 minutes of cardio (includes 3 minutes of warm-up routine and two minutes of relaxation).

• Two sets of each strength exercise: Do all exercises once (squats extensions to the bust). Sit 30 to 60 seconds, then repeat.