Have a few pockets of fat accumulated in the usual problem areas over the winter? As soon as it gets warmer outside and the sun lures us outdoors again, we think more and more often about the next summer vacation. How do I get the perfect summer figure? With this 4 week training program you will achieve your goals before summer. You can easily do these exercises at home, exactly when you want, and without any equipment or special equipment. With six simple full-body exercises you can easily get your stomach, legs, arms and bottom in shape in time for the bathing season. Accept the challenge!
This is how you start the summer fit
Before you start the “summer figure” project, you should be aware that losing weight is not possible without exercise. But you don't have to go on a strict diet that leaves you starving. Find oneBalance between the weight loss factors of diet and exerciseand sleep. This will help you get your body into bikini shape and lose weight healthily at the same time.
Note that it is very important to warm up briefly before exercising. The warm-up lasts from 5 to 20 minutes and optimally prepares the body for the stress that lies ahead. All joints are mobilized and the risk of injury during training is therefore reduced. The following warm-up video shows simple standing movements that are suitable for beginners to advanced:
4 week challenge
This workout plan consists of six exercises that make it possible to get a slimmer and toned body in just one month. Example for Day 1: Jumping Jacks 20 total reps. There is a break every three days to allow the muscles to regenerate.
The key to success lies not only in discipline and perseverance, but also in the correct execution of each individual exercise. Always concentrate on performing the movements cleanly. It's better to train slowly and correctly than quickly and improperly. Find out how to do jumping jacks, sit-ups, squats, push-ups, lunges and planks correctly below.
Jumping Jacks (Hampelmann) –Full body exercise
The jumping jack is a real fitness classic that trains your endurance. What we enjoyed so much as kids is also a simple and effective full-body exercise that anyone can make sweat.
Starting position: Stand upright looking straight ahead, feet together, arms hanging at the sides of the body
Correct execution:Hop slightly and spread your legs to the sides, slightly wider than shoulder width. Move your arms quickly over your head while jumping. Palms face forward. Return to the starting position with another jump.
Sit-ups forAbs workout
The sit-ups are one of themost famous abdominal exercises. Above all, the rectus abdominal muscles and the hip flexors are trained. Compared to the abdominal press, this exercise is difficult to perform because you sit up completely, meaning your entire upper body is lifted off the floor. When doing crunches, however, the middle and lower back areas remain flat.
Starting position: Lie on your back on the floor, legs bent at about 90 degrees, arms stretched straight along your body
Correct execution:Move your chest toward your knees, then push your stomach toward your thighs until your torso is perpendicular to the floor. Breathe out at the same time. Raise your arms upwards during the upward movement. However, holding on to your thighs is forbidden! Then slowly lower your upper body back again and breathe in.
Squats – exerciseforButt and legs
Squats are one of the classic strength exercises. The gluteus maximus, hamstrings and the four-headed thigh muscle are stressed. In addition, the abdominal muscles, the back extensors and the adductors are trained at the same time.
Starting position: Place your feet hip-width apart, your knees pointing towards your toes, looking forward
Correct execution:Now press your hips backwards by bending your knees and lower them until they are perpendicular to the floor. During the movement, the upper body remains tilted slightly forward. Keep your arms horizontal in front of your body. The knees should never extend beyond the tips of the feet. Then slowly push your body back up over your heels until your knees are almost straight.
Lunges(lunges)– Exercise for tight thighs and a tight bottom
The lunge is a high-intensity exercise for the thighs and butt. The hamstrings are also trained to a lesser extent.
Starting position: stand upright, feet hip-width apart
Correct execution:Take a wide step forward with one leg and breathe in at the same time. The step must be so wide that the lower leg and thigh form an angle of 90 degrees. The movement causes the hips to sink down until the back of the lower leg is parallel to the floor. Your back knee almost touches the ground. Now push yourself vertically again to return to the starting position.
Push-up (push-ups) –Exercisefor arm and chest muscles
Another fitness classic: the push-ups. This exercise primarily trains the chest muscles. But the shoulder and arm muscles, especially the front shoulder muscle and the triceps, are also intensively stressed.
Starting position: First get on your knees. Hands are shoulder-width on the floor. Then stretch your legs backwards and place your feet on your toes. Legs, upper body and head should form as straight a line as possible.
Correct execution:Now lower your body down and return to the starting position. Touch the floor with your chest. Arms should never be fully extended to protect the elbow joints. A complete push-up takes at least two seconds.
Variant ofPush-upsfor beginners
There are also ways to make the exercise easier for beginners and people with weak muscles. The push-ups are simply performed with your knees on the floor.
High knees (running inStand)increases the pulse rate
This exercise is primarily a cardio exercise and combines the typical running movement and high knee movement.
Starting position: stand up straight
Correct execution:Simply start running in place, raising your knees until they are horizontal. Thighs should be horizontal.
Plank (forearm support) forBellyand back
The forearm support can be assigned to bodyweight training. It is a static exercise, but it can cause the abdominal and core muscles to “burn”.
Starting position: Get on your knees and place your forearms on the floor. Elbows are under shoulders. Then stretch your legs like a push-up.
Correct execution:Tense your buttocks and stomach and keep your hips deep in line with your back. Remain in this position for a certain period of time.
The right diet
This bikini diet will keep your blood sugar stable with three meals and two snacks daily. Eating a snack every three hours will keep you energized and not feel hungry. The diet is rich in metabolism-boosting fatty acids found in coconut oil, plus monounsaturated fats in olive oil. Combined with fresh vegetables and fruits, high-quality protein and whole grain carbohydrates, the diet will help your body burn fat by using its fat reserves as fuel.
DieRegulatethe diet
- Always eat breakfast, lunch and dinner, as well as snacks in the morning and afternoon.
- Eat five to seven portions of fruit and vegetables daily (frozen also works).
- Eat a little protein at every meal.
- Use non-homogenized organic milk or nut milk
- Use virgin coconut oil (for cooking) and olive oil (for salads); Avoid sunflower and corn oils and margarine.
- Drink six to eight large glasses of water daily (also add lemon, mint, ginger or strawberries for flavor if you like). Take a (glass) bottle of water with you when you go out. Also drink green tea and pressed fruit juices.
- Do not eat refined carbohydrates (bread, pies, pizza, cakes, cookies, etc.). Avoid carbonated drinks, alcohol and coffee
- Do not grill meat or fish until they char, as this releases harmful free radicals.
MONTAG
BreakfastBerry smoothie: Blend 1 cup of red/purple berries (strawberries, blueberries, raspberries, blackberries, pitted cherries), half a banana and 200ml cranberry juice. 1 piece of oat cake and 1 tbsp cottage cheese.
Snack5 almonds and 5 Brazil nuts
LunchPea soup or egg salad: 1 sliced, hard-boiled egg with lettuce, peppers, spring onions and cucumbers, olive oil and balsamic vinegar dressing.
Snack1 THE Goji Beeren
DinnerPan-fried chicken with spinach and raspberries
TUESDAY
BreakfastBreakfast shake: 2 tablespoons (frozen) mixed summer berries, 200ml non-homogenized milk or coconut milk, 1 tablespoon yogurt, blend half a banana.
Snack2 tbsp blueberries
LunchSalad with cucumber, ginger, peppers and grilled salmon
SnackVegetable juice (ready or freshly prepared).
DinnerSardine fillets with piri-piri sauce
WEDNESDAY
BreakfastPower muesli: Mix 2 tbsp oat flakes with 5 almonds, 5 hazelnuts, 1 tsp goji berries, 1 tsp sunflower seeds and 1 tsp linseed. Soak in 200ml organic non-homogenized milk or coconut milk for 20 minutes.
Snack10 organic strawberries
LunchBeetroot hummus with vegetable sticks: Blend 20g cooked beetroot with 75g canned chickpeas, 1 teaspoon tahini, 1 clove garlic, 2 teaspoons olive oil, 1 teaspoon coconut oil and a little cayenne pepper. Serve with vegetable sticks, also called crudités, made from carrots, peppers and cucumbers
SnackDate Almond Protein Balls
DinnerLamm-Falafel-Meatballs
THURSDAY
BreakfastBanana-spinach smoothie: blend half a banana, 100 g fresh spinach, 200 ml non-homogenized milk or coconut milk and 1 tbsp low-fat natural yogurt
SnackHandful of mixed nuts (almonds, Brazil nuts, walnuts)
LunchSmoked salmon (or smoked trout, tuna or shrimp) salad: leaf lettuce with half an avocado, cherry tomatoes and 40g smoked salmon. Scatter 1 tablespoon of pine nuts or black olives.
Snack1 plum and 1 teaspoon goji berries
DinnerLentil salad with pine nuts and spinach: In a pan, simmer 150 g lentils with 1 finely chopped small onion, 1 crushed garlic clove, 1 bay leaf, 1 teaspoon caraway and 400ml water until the water is absorbed (25-30 minutes). Serve with 1 teaspoon of pine nuts on a handful of baby spinach, with a little garlic-herb dressing.
FREITAG
BreakfastCrunchy fruit yogurt: Mix 100 g of yogurt with a little strawberries or a diced apple or the seeds and juice of a pomegranate, sprinkle with 1 teaspoon of oat flakes, 6 almonds and 1/2 teaspoon of honey.
Snack25g walnuts
LunchChicken salad or tortilla wrap: Mix 30 g of cooked (or smoked) chicken with peppers, a small chopped tomato, leaf lettuce mix and a little dressing. Use as a filling for a tortilla wrap if desired.
SnackFresh vegetable juice
DinnerSalmon meatballs on watercress with mango salsa or organic pork fried with garlic: Marinate 75g diced lean pork in 2 teaspoons olive oil, 1 crushed garlic clove and 1/2 teaspoon grated ginger for 30 minutes.
Fry in 2 teaspoons coconut oil for 2 minutes, then add sliced spring onion, half a sliced red pepper and a handful of broccoli florets. Fry for 6-7 minutes, reduce the heat and cook under the lid for another 2 minutes. Serve with 1-2 tablespoons of basmati rice, if desired.
SATURDAY
BreakfastChocolate berry smoothie: Mix 6 strawberries and 1 tbsp blueberries, 10 pitted cherries, 1 tsp cocoa powder and 200ml organic non-homogenized milk or coconut milk.
Snack5 almonds and 5 Brazil nuts.
LunchGreek salad: toss 1 sliced spring onion, half a cucumber in pieces, 2 chopped tomatoes and 1 tbsp black olives in olive oil and sprinkle with fresh herbs. Serve with a small pot of cottage cheese
SnackFruit smoothie (ready prepared).
DinnerNo pasta lamb lasagna.
SUNDAY
BreakfastScrambled eggs: Fry an egg in coconut oil with a chopped tomato and/or pepper and 1 tablespoon chopped fresh herbs.
Snack1 THE Goji Beeren
LunchTuscan bean salad
SnackFruit of your choice
DinnerChicken and ginger: Cut a small chicken breast into 1cm strips, add 1 tablespoon of soy sauce and fry in 2 teaspoons of coconut oil with a crushed garlic clove for 1 minute. Add 1/2 teaspoon finely chopped fresh ginger, the leaves of 1 bok choy, half a chopped red pepper and 1 teaspoon cashew nuts. Stir-fry for 3 minutes, put the lid on and let cook for another minute. Serve with a handful of rice noodles.
