This strength and toning workout plan will give you results within 2 weeks
People will undoubtedly latch on to all sorts of “getting healthy” programs and fads, in the hope that they can get that dream body, sometimes plunking down the price of a new car. In truth, there are multiple ways to achieve it and for the best cumulative effect, the methods should be balanced and customized according to the individual’s needs and specific body type and hormonal balance.
Now that out the way, here you’ll snag the “secret” routines that will have results coming your way in as little as 14 days. Moreover, you don’t need a Planet Fitness membership or any equipment – you can do in the comfort of your own home. These particular routines are based on the way four-legged critters move around, thus using your body weight to work your major muscles and the teeny ones in between. Despite being less time consuming than most, this workout is quite tough (if you weigh 140 pounds, these moves are like hauling 78 to 92 pounds!) but wildly impactful.
In essence the plan of this technique is to make your body burn markedly more calories and fat, even after the workout. Accordingly, the plan’s principles are: Do the circuit three times in a row, three to four days a week, and on your “off” days, do 30 minutes of cardio. In the illustrations here it’s specifically shortened for optimum effectiveness. It’s certainly a fierce routine that really delivers. So, enjoy changes to your body in two weeks.
1. Ape reach
(works arms, back, shoulders, abs, butt, thighs, calves
A. With feet more than shoulder-width apart, squat keeping chest up. Round your back and reach forward, splaying fingers and rotating palms out, as shown.
B. Lift chest and rise onto toes, extending arms (squeeze shoulder blades together), as shown. Lower heels; do eight times, while holding squat entire time.
2. Beast reach
(works arms, back, shoulders, chest, abs, butt, thighs, calves)
Start on all fours, knees under belly button, balls of feet on floor. Shift hips up and back toward heels, back straight (think a modified Downward Dog). Shift weight onto hands; bring left knee outside left elbow, as shown. And then return to modified Downward Dog; repeat on other side. Do four reps.
3. Crab reach
(works arms, back, shoulders, abs, obliques, hips, butt, thighs, calves) Sit on floor with knees bent and feet flat, hands under shoulders; then lift hips off floor slightly. Reach left arm up over your head, while elbow bent, lifting hips as high as you can and looking at right hand, as shown. Return to start, keeping hips off floor. Do four reps. Switch sides; repeat.
4. Forward-travelling beast
(works arms, back, shoulders, chest, abs, butt, thighs, calves)
A. Start on all floors, knees under belly button, as shown.
B. Lift knees just off the floor, and step left foot and right hand forward, as shown, then right foot and left hand forward; repeat. (Think of crawling forward without touching knees to the floor.) Do eight reps per side.
5. Forward travelling crap
(works arms, back, chest, abs, hips, butt, thighs, calves)
A. With knees bent and feet flat, lift hips off floor, as shown.
B. Step left foot and right hand forward, hips up, as shown. Then quickly switch sides. Do eight reps on each side. Now do five minutes of cardio (anything that keeps your heart rate up). Do circuit two more times.
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