5x5 Program: The Simplest Workout to Get Stronger, Build Muscle, and Burn Fat

5x5 program: the simplest workout to get stronger, build muscle and burn fat
03/26/2017 Training

The 5x5 workout program is the easiest and most effective way to get stronger, build muscle, and burn fat. Thousands of people have used it to transform their bodies. It is very simple and involves only 3 workouts per week, each lasting 45 minutes.

The 5x5 program includes 5 basic exercises: squats, bench press, deadlift, military press and bent-over row. You do 3 exercises in each workout, 3 times a week for 45 minutes. Squats are performed every workout.

The 5x5 program involves performing 5 sets of 5 reps on all exercises except the deadlift, which requires 1 set of 5 reps. Squats will help improve your deadlift performance because they work many of the same muscles.

Unlike most other bodybuilding programs, you don't have to reach muscle failure, pumping, or muscle soreness. Your goal is to increase your working weight. How? Start with light weights, focus on proper form, and add 5 pounds each workout for as long as you can. This is the easiest way to get quick results.

Warm-up

Don't forget this stage. This is the most important thing in the entire 5 times a week training program. Warm-up prepares the body for the upcoming loads and warms up the muscles to avoid injury.

It should consist of simple exercises, which must be performed starting from the head and gradually ending with the legs. About 10 minutes, and your body is ready to conquer the peaks.

Train each muscle group once a week

Training each muscle group once a week is a fairly popular strength training frequency. If you have looked at training programs before, you have probably encountered a similar frequency of training. Whether she is right for you or not... we will deal with this question right now. First, let's look at a few examples of training each muscle group once a week...

Example program No. 1

Monday: chest, triceps Tuesday: shoulders, biceps Wednesday: closed Thursday: shoulders, abs Friday: legs Saturday: closed Sunday: closed

Example program No. 2

Monday: chest, triceps, shoulders Tuesday: off Wednesday: legs, abs Thursday: off Friday: back, biceps Saturday: off Sunday: off

As you can see, in the splits presented above (and many more like them), each muscle group is trained once a week. This means that each muscle group is trained once every 7 days, which is a fairly low frequency for strength training.

Features of training once a week

The most important thing about training once a week is to make sure that you are training a muscle group intensely enough that you can avoid training it for an entire week.
One of the main pitfalls of this type of training is that you do not train it for 7 days. During this time, your body may lose the results you achieved in your last workout. Think about it. What happens if you stop exercising for a while? You degrade, the results disappear instantly, and you gradually lose muscle, strength and the success you have achieved. To a lesser extent, the same thing can (and often does) happen when you wait a full week to train a muscle group again.

You can train intensely during a workout, but after a week you may lose your gains and not make any progress. So, for your once-a-week training to be successful, the volume of training (exercises, repetitions, number of sets) must be intense enough that progress is maintained from workout to workout without exceeding your recovery capacity.

Another problem with such training

The other big problem with training once a week is that you lose an entire week. Even despite a fairly heavy load and maintaining training progress. Think about it. By training a muscle group once a week, you get 52 workouts per year per muscle group.

You could hit the gym again and increase your progress instead of sitting out for a week. And it doesn’t even make sense to say that there is nothing special or magical about training once every 7 days. This is just a random period of time that is not based on anything. There are no advantages here. It’s just that there are 7 days in a week, so it’s quite convenient to plan workouts once a week.

So, is a once-a-week workout routine the best?

I think you already know the answer.
Either way, I'll say it... Training once a week is the least effective. And this is not just my opinion. Any qualified trainer, expert, even not the most educated one, will tell you the same thing. And guess what else? This is not just an opinion... it is a fact, scientifically proven and confirmed by global indicators. All scientific research shows that training each muscle group once a week is the least effective way to train, regardless of your goals or fitness level. Can this work? Certainly. It works? Yes. Honestly, if you do it right, ANY workout can produce positive results, even this one.

However, the question is not whether it works or not. The question is what works better or worse. And all the research, all the expert opinions and my personal experience show that regular training once a week is not the best option for most people.

Who might benefit from training once a week?

Training each muscle group once a week is suitable for the following group of people:

• People who use steroids
• People with good genetics
• People whose goal is to maintain muscle mass rather than gain it. In this case, training
• once a week is the best option.

Advanced athletes who specialize in specific body parts or muscle groups. They intensively train a specific muscle group, and work the rest of the muscles once a week.

Personally, I would recommend this frequency of exercise only for the last two groups of people. For the first two, regular classes are more suitable.

Who is not suitable for training once a week?

As I said earlier, working out once a week is not the best solution for most people. Perhaps for you too. For beginner athletes and those whose initial goal is to increase strength and develop muscle shape, it is better to avoid such regularity of training. Of course, such training will also lead to certain results (given that you do everything correctly). This applies to those who are trying to increase muscle mass, get lean and look better. However, these are NOT the best results you can achieve. I don't recommend this option to you.

Source: https://sportive-life.ru/

Warm-up

Training program for 5 days:

1. Stand up straight, tilt your head forward, backward, right, left, and then rotate your head in a circle. Do 5-10 tilts and 10 rotations.
2. Rotate back and forth in a circle, first with one hand, then with the other, and finally with both. Keep your arms straight. 10-15 times will be enough.
3. Rotate your hands in a circle, first in one direction, then in the other, or clasp your hands together and do all of the above.
4. Take an even stance and turn to the right 10 times and to the left the same number. This warms up the back muscles well. And then bend your torso forward, while stretching your arms towards the floor as much as possible.
5. Pelvic rotation. Everything is clear here, this exercise also warms up your back, do 15 circular rotations in different directions.
6. From a level stand, rise onto your toes and stretch your arms towards the sun, or towards the chandelier. Perform 20 of these lifts.
7. Shift your weight onto one leg and rotate the other in clockwise and counterclockwise circles. Also perform 20 rotations with each leg.
8. Jump in place 10 times, and then make the exercise more challenging by raising your knees toward your chest as you jump.
9. Sit on the surface, straighten your legs and try to fold yourself like a book, reaching your hands towards your heels.
10. Remaining in a sitting position, spread your legs to the sides and now stretch your chest towards the floor, hold for 30 seconds.

Cardio

Effective weight loss consists of healthy eating, not dieting, good sleep and exercise. For those who want to lose excess fat, cardio training is suitable. This is intense physical exercise that increases your heart rate. Such training develops the cardiovascular system, increases endurance and promotes weight loss.

Running, walking, dancing, swimming, cycling or jumping rope are all forms of cardio exercise. Choose what you like best, and doing it will only be a pleasure. You can plan your cardio training program for 5 days a week based on your abilities.

For beginners, walking or cycling is suitable. This is an excellent choice because it does not take much time, literally 30-40 minutes a day will be enough. This type of aerobic training is easy to fit into your usual regimen and five-day set of exercises. Simply replace the bus ride with a bike ride, or get off a few stops early and walk. Turn on the music, take your friends or your pets and enjoy a walk.

For those who are already a little physically fit, running or jumping rope would be a good option. Such loads should be performed on an empty stomach in the morning or evening. But it is important not to overdo it, you can alternate between calm running and acceleration and be sure to monitor your breathing. Things are the same with a jump rope, calculate your capabilities and enjoy the process. During training, imagine your desired result, this is really motivating.

There are also a large number of already compiled circuit training. You must do the exercises in a certain sequence and with time. Such training can last from 10 to 90 minutes. The most optimal option for a training program for 5 days a week is 10-30 minutes.

Is there any point in training once a week if there is no time for more?

There is no doubt that you are doing your best to run regularly, even to the point of doing it every day. However, life dictates its own conditions to us and does not always allow us to train when we want it. If your schedule is so busy that you can't afford to go for a run more than once a week, is it worth it at all? Research shows that there is nothing wrong with being a "weekend runner" by running once or twice on the weekend.

The study, published in the journal JAMA Internal Medicine, analyzed the relationship between life expectancy and physical activity. Observation of more than 64 thousand adults led to the conclusion that to increase life expectancy, it is enough to perform 150 minutes of moderate or 75 minutes of vigorous exercise over the course of a week. And it doesn’t matter how to distribute this time - between one or 6 workouts.

However, training 1 or 2 times a week is more suitable for beginners who are just starting out. For more advanced “athletes”, it is still recommended to divide this time into several classes. Even 25 minutes of physical activity a day is already more than 150 needed per week. Almost each of us can allocate that much time during the day for these purposes.

However, if you definitely cannot follow such a schedule, focus on full-body training through the use of interval training. The strength component will help maintain muscle mass, while the high-speed intervals will stimulate the cardiac system. You should maintain an elevated heart rate during training that includes mobility exercises (jumping rope, running).

While working out once or twice a week is an acceptable option, it's best not to spend the rest of your days being passive, but to try to be as active as possible in your position. Try to move in any way and force your muscles to work (take the stairs instead of the elevator, take long walks), and then it will be easier for your body to adapt to the stress it will receive during weekend workouts.

Source: https://traingain.org

The most common exercises

Jumping jacks:

1. Stand straight, feet together, arms down, back straight.

2. Jump with your legs and arms wide apart, then return to the starting position and jump again.

Burpee (burpee):

1. Stand straight, feet side by side, back straight.
2. Squat down until your palms touch the surface, then get into a push-up stance.
3. Return to the squat position and jump up as hard as you can.

Mountain Climber (climber):

1. Get into a push-up position and then move your legs toward your chest one at a time.

Plank:

1. Get back into a push-up position.
2. Go down to your elbows, pull in your stomach and stand in this position, the main thing is to avoid arching your lower back and do not lift your hips up.

The best exercises for beginners

Popular exercises that can be included in a 5-day home workout to gain muscle mass:

• Classic squats + weights.

The most basic, well-known exercise to which you can add weights. For example, dumbbells or a water bottle. When performing the exercise, hold the object you have chosen in your hands and squat.

• Lunges + weights.

For this exercise you will need dumbbells or two bottles. We take them in our hands, stand straight, back straight, legs together, then take a step forward and return to the starting position. Do not take a long step, and also do not touch your knee to the floor. Alternate your legs and keep your arms straight down.

• Push ups.

Beginners should start with classic push-ups or more simplified ones - from the knees. But more advanced people can perform this exercise with weights. Take the desired stance and ask someone to place a barbell plate on your back. Wide or narrow grip push-ups are also highly effective, and it is advisable to perform this exercise slowly.

You can choose the option that suits you or create your own individual training program for 5 days a week. Today there are a large number of different complexes, and each of them has its own direction.

A set of exercises for men

Day one - hands

1. Standing EZ-bar biceps curl 3×8 2. Dumbbell biceps curl 2×12 3. Close-grip bench press 3×8 4. Weighted dips 2×12

Day two – legs

1. Barbell squats 3×8 2. Deadlifts 2×10 3. Leg press 2×12 4. Lying leg curls 2×10 5. Seated leg extensions 2×10 6. Standing calf raises 2×25

Day three – shoulders

1. Standing barbell press 3×8 2. Seated dumbbell press 2×10 3. Side dumbbell swings 2×15 4. Barbell row to the chin 2×10

Day four – back

1. Deadlift 5×5 2. Wide-grip chest pull-up 3×10 3. Horizontal row in a block machine 2×15 4. Standing dumbbell row 3×12

Day five - chest

1. Barbell press at an angle of 3×10 2. Dumbbell press at an angle of 2×12 3. Dips with emphasis on the chest 2×15

Gradually increase the working weights and periodically change the order of workouts and exercises for variety. The main thing to remember is that on the first day after rest it is better to work out the muscle group that is your priority. It is also advisable to separate the work of large muscle groups, such as legs and back, over days. I recommend not placing them one after the other.

How to plan your workouts for 5 days a week

Tips for beginners:

• You should decide on a goal, gain strength and motivation.
• Don't forget to warm up! After all, if you pull a muscle, you will have to take a break. It’s better to spend 10 minutes doing simple warm-up exercises.
• Make a schedule, it will make life much easier. For example, on Monday you do a workout for your back and arms, and on Tuesday you do a workout for your abs. And if you keep a personal diary where you will note all your successes, then this is doubly good.
• Try to train every other day, don’t bring yourself to the point of being a helpless wimp. Your muscles need rest too.

If you are still a beginner or new to this, it is better not to create a training program for 5 days a week yourself. It is important to correctly distribute the load.

Training once a week

People want to exercise just once a week for two reasons.

Firstly, these are people who have not yet gotten involved in training and have decided to add a little sports on weekends to their regular lifestyle.

Secondly, these are people who have already “gotten enough” of sports and are afraid of completely losing their shape, so they decide to keep it to a minimum.

A lot of people go to the gym once a week. They say they are walking. In fact, “sometimes” “force majeure” occurs. In total, according to my statistics, if a person announces that he will go to the gym once a week, then he will check in at the reception 35 times a year.

Although, if there is absolutely no time = desire to do 75 sets or 90 minutes of cardio, then instead of training once a week, I would choose the “seize the moment” principle.

What results do 35 workouts a year actually lead to?

“2-3 times a week can be 5 times a month”
In sports, the law is 10 days. After 10 days, fitness levels begin to fade.

For example, you can do 10 push-ups. On the ninth day after your last workout, you will do 10 push-ups, but on the eleventh day it can only be 9 times.

Obviously, a life without training makes a person weak.

For example, if a man in the army could do 20 pull-ups, then by thirty years of a sedentary lifestyle his record in pull-ups can reach 2 times. I have seen such examples often.

But if this man did just one working set of pull-ups once a week, then by the age of thirty he would retain the ability to do 20 pull-ups.

Simply put, one workout a week or 35 workouts a year will allow you to maintain the shape that you have, if this shape is not at a very high level.

For example, if a woman has never been involved in sports: music school as a child, and work as an accountant after college, then by the age of thirty, even one workout a week gives her an increase in strength and endurance.

It should be noted that not every workout once a week gives an increase in strength from scratch or maintains average level gains.

A workout consists of exercises, and exercises are measured in sets or minutes.

In endurance exercises, the workout should last at least 30 minutes, of which at least 6 minutes are spent at more than 80% of the maximum.

Workout once a week for weight

Today there is an opinion that you need to train one muscle group for mass not more often, but less often, so that the muscle has time to recover. Many bodybuilders train one muscle group once a week, but go to the gym more than five times a week.

This means that if you decide to go to the gym once a week, then you need to train using the “full body” method - training the whole body at once.

With one workout per week, there can be no talk of dividing the muscles into splits by day.

You also need to remember about a minimum of approaches in motion. There must be at least ten of them. The Size/Quarter technique covers the entire body in three movements. This means covering your entire body with thirty sets.

If you decide to train once a week, then this is at least 30 approaches, of which 24 approaches are performed half-heartedly and 6 approaches as you feel.

Train muscle groups once a week

There is an opinion that muscles should be divided into 12 groups or a little more. These are the groups:

1. Breast
2. Lat
3. Deltas
4. Biceps
5. Triceps
6. Forearms
7. Quadriceps
8. Hamstrings
9. Buttocks
10. Small of the back
11. Caviar
12. Trapeze
13. Press

There are many different exercises for each of these muscle groups. Often bodybuilders do up to 5 exercises per muscle group.

If you train using the “full body” method and do at least 3 approaches per exercise, then even with one exercise per muscle group you will get 36 approaches per workout.

There is only one way out: do complex basic exercises that involve several muscle groups.

For example, instead of chest flyes and triceps extensions, you can do chest and triceps push-ups.

A set of exercises for training once a week

A set of exercises for full body training once a week should give a total of 25-40 approaches: few can stand more.

Of course, these approaches should not be “to failure”, but with an intensity of 60-90% of “to failure”.

How to scatter 25 approaches per set of exercises? As you wish. You can do 3 exercises of 8 approaches or 5 exercises of 5 approaches. You can even do 8 exercises in 3 sets.

Doing less than 3 sets of an exercise is very little. The first approach, the body only remembers the movement.

In 1998, I recommended the following set of exercises to my clients:

1. Bench press
2. Block pull
3. Squats
4. Deadlift
5. Seated press
6. Biceps standing
7. Triceps at the block
8. Abs or Calves

People did 8 exercises of 3 sets.

Now I recommend doing 3 exercises of 8 approaches:

1. Push ups
2. Pull-ups
3. Single leg squats

Training program once a week

A training program is a weekly plan for a set of exercises.
I wrote about the set of exercises above, now how to create a program from it.

The training program has a deadline and this period is determined in weeks. Typically, the training program is designed for a period of at least 6 weeks.

In our case with full body training once a week, we have a program of only 6 workouts that must be done in 6 weeks.

Every program must have a goal. For example, build a certain amount of muscle if the training is aimed at gaining muscle mass.

I wonder how many kilograms of muscle you can build in 6 workouts?

You will know this if you do this program with a constant increase in load from week to week. In our case, this is from training to training.

The increase in load from training to training depends on the quality of recovery between training sessions.

People who recover well increase the load within 3-10 percent per week.

How many workouts per week is optimal?

The number of workouts per week is determined by the level of training. The level of training is determined by the length of training.

In trained people with more than one year of training experience, training once a week allows them to maintain shape, but not improve it.

To make optimal progress in the first two years of training, you need to train for 3 hours or 3 times a week for an hour.

Two workouts per week provide a progression between optimal progress and maintaining fitness.

These data are valid for people with an average level of willpower and an even psyche. There are people who are very strong-willed and ready to perform great deeds during training. Such people progress faster at first, but are more likely to get injured and fall back.

As a result, it is not the one who showed more heroism in the first training sessions who remains in the best shape, but the one who has been injured less over several years.

Training 3 times a week

To write a training program for 3 times a week, you need to divide the weekly volume of training into three days.
In your plan, both strength training and cardio training take away your strength.

People with full-time jobs should do at least one hour of strength training per week.

In my experience, people with full-time jobs can't handle more than six hours of strength training per week.

The basic recommendation is for people with a full-time job and more than two months of training experience to achieve 3 hours of strength training per week.

These three hours are filled with 75 approaches at a density of about 25%. That is, 30 seconds of execution of the approach, 90 seconds of rest - 2 minutes per approach.

In total, a weekly plan for 3 workouts per week can be made up of 24-30 approaches in three movements, in three or six series.

For example, push-ups can be divided into: weighted dips, bench presses, and wall handstand push-ups.

Squats can be divided into: stand-ups, back squats, and shrimp squats.

Training sets for three times a week might look like this:

Day 1 (gym)

1 Bench press 2 Squats 3 Weighted pull-ups

Day 2 (street)

1 Pull-ups 2 Dips with weights 3 Pull-ups

Day 3 (at home in bad weather)

1 Shrimp 2 Archer Pull-Ups 3 Wall Handstand Push-ups

Source: https://levgon.ru

Five-day training program for gaining muscle mass (for girls). Monday

1. The main and well-known exercise is push-ups. Perform 3 sets of 10-15 times. Thanks to this exercise, the back, triceps, shoulders and chest are well worked out.
2. Then perform two sets of wide-legged squats, 20-30 reps. This exercise works the legs and buttocks. It is important not to lower your buttocks below your knees and keep your back straight.
3. Perform a hand plank and immediately move to the elbow position, then roll over to one side and support your body weight in the plank on one elbow and the other. Perform each type of plank for about 1 minute.
4. Squat. Spread your legs wider than shoulder width and slowly squat down. Perform this exercise 15-20 times, and then freeze in a semi-sitting position for 30 seconds.
5. Perform lunges on your right and left legs 15 times.
6. Squats again, but with jumping up, 10 times is enough.
7. Finish your strength training with burpees 10-15 times.

Between exercises, take a break of 1-2 minutes, and after this complex, stretch.

How many times a week should you exercise

Do you want to get your body in order, feel muscle strength, or just lose weight? Then you can’t do without sports. The best option is to join a fitness center or gym. Here, by choosing a direction for yourself, under the careful supervision of a trainer, you can achieve very good results. Almost always, before you start exercising, the question arises: how many times a week should you train?

The right approach

The biggest mistake is to start actions right off the bat. Of course, you want to achieve your goal as quickly as possible, but not to your detriment! The consequences of sudden physical activity can be the most unpleasant. In addition, if you set the wrong pace, you can get tired and frustrated very quickly. So let's look at training frequency. Let's start by answering the following questions for yourself:

• Why do you need training?
• What problems need to be solved?
• What is my fitness level?
• How much time per week can I attend training?

Having answered these questions honestly for ourselves, we choose a direction and build a schedule. If you don't lead a very active lifestyle, start gradually. Two or three times a week is enough. Don't overload your body. This is important: if you start studying, don’t skip it. Maintain a regular routine.

Does training frequency depend on gender?

As already mentioned, one of the determining factors is what the goal is being pursued.
And, if the female gender, most often, sets the goal of losing weight, then men are more interested in training to build muscle mass and develop endurance. How many times a week should girls train? Experts recommend three times a week for 60 minutes. It is better to choose the time in the morning or evening until 21 o'clock. If you want to exercise later or skip a workout, then choose the first option. Try to go to bed two hours after class. How many times a week should guys train? Do you know that muscles grow not during sports, but in the breaks between them? During rest, the body not only gives time to recover, but also prepares the muscles for a new load. Therefore, it adds to what already exists. Two to four times a week for strength training is considered quite enough. It is recommended to take complete rest days after high power exercise. But this does not mean that you need to sit down and sit. Move. Do morning exercises, walk, walk more.

And finally. The recommendations are given in the most general form. Each person is individual, and the approach to physical activity should take this into account. In addition, choose a hall with comfortable conditions, for example, those provided by the Tiger martial arts club. The mood and, as a result, the results depend on the environment. Consult an experienced trainer. He will definitely recommend a direction and select the optimal training schedule that suits you. Train for pleasure, and the results will not take long to arrive!

Source: https://tigerclub.moscow

Tuesday

1. Classic elbow plank, 30 seconds.
2. Squats, 20 times.
3. Climber, 30 seconds.
4. Jump squats, 10 times.
5. Reverse plank. Sit on the mat, place your hands shoulder-width apart and straighten your legs, lift your buttocks and stay in this position for 30 seconds.
6. Side plank on the right and left arms for 30 seconds. contract.
7. Burpees, 15 times.

In this workout we take breaks of 30 seconds. And also on this day, jump rope in the morning on an empty stomach, perform 1000 jumps. Do 100 or 200 reps and rest for 30 seconds and continue.

A few words about nutrition

The principles of nutrition for people who dream of growing every muscle they have never change. Ectomorphs (thin body type) need to eat “for three”. However, over the years, the approach to this issue has changed significantly. You need to eat as many complex carbohydrates as possible (approximately 4-5 grams per 1 kilogram of weight), as well as a lot of protein (2-3 grams per 1 kg of weight).

Read more: William Bonac William Bonac height and weight training successes and photos

Regarding proteins, beginners immediately rush to buy protein for themselves, replacing all other products with it. This is an erroneous approach, because sports supplements are called “supplements” because they cannot replace normal food products. At first, natural food will be enough, which contains all the elements necessary for the growth of muscle mass:

To summarize, I would like to say that the main thing in gaining muscle mass is hard training, proper rest and proper, and most importantly, healthy nutrition. Only by adhering to these three rules can you achieve results.

The universal training program for quickly gaining muscle mass 3 times a week is a myth. Everything here is individual. It is important to listen to your body and give loads to different groups wisely. Also remember to do some cardio and warm up before exercise to avoid injury.

An equally important component of gaining muscle mass is special nutrition. The main thing to remember is that muscles do not grow without a calorie surplus.

Calorie norm = Weight (kg) x 30

If the goal is to build muscle, the resulting value should be increased by an average of 30%. For ectomorphs who have difficulty gaining weight, the norm can be increased by 40–50%. Endomorphs who gain weight easily can add only 10–20%.

For example, a thin person weighing 60 kg who exercises with weights to gain muscle should consume 2520–2700 kcal per day. This value was obtained by increasing the daily calorie intake of 1800 kcal (60 kg x 30) by 40–50%.

Having calculated the calorie content that should be followed, it is necessary to determine the optimal ratio of proteins, fats and carbohydrates in the diet.

The basis should be carbohydrates, since they are the main source of energy during heavy training. Proteins also play an important role. After all, they are the material for building muscles. Fats should also be included in the menu for normal recovery of the body and maintaining good health. In addition, some fatty acids are involved in the production of growth hormones.

The BJU ratio recommended for weight gain is presented in the diagram.

Once you choose a split that suits you, think about your meal plan. The main thing is to consume at least 2 grams of protein per 1 kg of body weight every day. For example, if you weigh 80 kg, then try to consume 160 grams of this macronutrient, spread over several meals with 30 grams (at least) each.

Protein is responsible for tissue growth and repair, so its importance in muscle building cannot be overestimated. Consider adding a supplement such as whey protein to your diet. This will make it easier for you to consume the required amount of protein at any time of the day.

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For you, we collect the best workouts, recommendations for proper nutrition and, of course, humor from the world of beautiful, energetic and healthy people - like you and me!

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Friday

1. We start with push-ups, 15 times.
2. Gluteal bridge, 1 min.
3. Plank, 1 min.
4. Superman. Lie flat on your stomach and simultaneously lift your legs and arms up. Perform 20 lifts.
5. Cat. Get on all fours and, as you inhale, pull in your stomach, raising your back up; as you exhale, bend your lower back and relax your stomach.
6. Burpees, 15 times.
7. Lie on your stomach again, bend your elbows and spread them to the sides, then lift your chest up. This exercise works the lower back.

Perform 2-3 sets of this workout.