A 5-Week Workout That Can Transform Your Body Like a Magic Spell

Doing squats helps to build calves, hamstrings, and other leg muscles. In addition, squats also burn fat and tone up the back and abs.

The starting position: Stand with your feet shoulder-width apart. Place your arms on your hips or in front of you.

The routine:

  • Slowly bend your knees and lower down on your legs like you’re going to sit in a chair. Your upper body should stay straight.
  • Go down as far as you can, but don’t let your torso lean forward too much.
  • Unbend your legs and return back to the initial position.

4. Push-ups

Push-ups mainly focus on the upper body: chest, shoulders, triceps, “wing” muscles, and abs.

The starting position: Take a face-down position on the floor with your palms and toes on the ground, arms straight and shoulder-width apart. Keep your back straight.

The routine:

  • Gradually drop your torso down using only your arms until it almost touches the floor.
  • Gradually lift your torso back up into the starting position with your hands.
  • Remember to keep the back flat and toes engaged during all drops and lifts.

The schedule for weeks 2, 3, 4, and 5, for block 1, should look like this:

Week 2:

  • Day 1 — 20 jumping jacks, 20 leg lifts, 20 squats, 10 push-ups.
  • Day 3 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.
  • Day 5 — 25 jumping jacks, 25 leg lifts, 25 squats, 15 push-ups.

Week 3:

  • Day 1 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 3 — 30 jumping jacks, 30 leg lifts, 30 squats, 15 push-ups.
  • Day 5 — 35 jumping jacks, 30 leg lifts, 30 squats, 20 push-ups.

Week 4:

  • Day 1 — 35 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 3 — 40 jumping jacks, 35 leg lifts, 35 squats, 20 push-ups.
  • Day 5 — 40 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.

Week 5:

  • Day 1 — 45 jumping jacks, 40 leg lifts, 40 squats, 25 push-ups.
  • Day 3 — 50 jumping jacks, 45 leg lifts, 45 squats, 25 push-ups.
  • Day 5 — 50 jumping jacks, 45 leg lifts, 45 squats, 30 push-ups.

Block 2 (days 2, 4, and 6)

Don’t forget to warm-up slightly before beginning your workout!

5. Mountain climbers

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