Cardio

My program
● 1 week + incalzire
Dead Bug 3x10
Double Criss-Cross 3x20
Elbow Plank Hip Rainbow 3x10
Swimming 3x20
Side Plank Plié 3x10 per side
Day 1 /Week 1
„Muffin Top Melter”
How it works: Up to four non-consecutive days a week, do 1 set of each exercise back to back. Rest 30 to 60 seconds,
then repeat the circuit up to two more times.

Total Time: up to 30 minutes

You will need: Mat

Video

ttps://www.shape.com/fitness/workouts/4-weeks-fit-muffin-top-meltehr

Whole 4 weeks program

https://www.shape.com/fitness/workouts/4-weeks-fit-shape-spring
1. Dead Bug
 A. Lie faceup with arms fully extended along sides. Bring legs to tabletop position, knees bent and lower legs parallel to
the floor.

B. Brace core and reach left arm up and behind head while right leg straightens but doesn't touch the floor. Return to
starting position and repeat on the other side to complete 1 rep.

Sets:
3
Reps:
10
Mistakes and Tips:
Do not let the lower back break contact with the floor. Keep the lower back pressed downward and abs tight.
2. Double Criss-Cross

A. Lie faceup with knees bent into chest, hands behind head. Bend left knee into chest as right leg extends out almost
parallel to the floor and right shoulder turns into knee (keep elbows open wide and avoid pulling on head), pulsing shoulder
and knee closer together twice. Return to starting position and continue, alternating feet and arms each rep.

Sets:
3
Reps:
20
3. Pretzel Knee Crunch
A.Sit in a pretzel position with right leg bent in front of body, left leg behind, and
both knees at about a 90-degree angle. Keeping spine naturally straight, hinge
slightly forward from hips, leaning torso forward at about a 45-degree angle to the
floor. Bring hands together in front of chest. (Place hands on the floor for more
support to make the move easier.) Lift left leg a few inches off the floor.

B.Without moving the rest of the body, bring left leg toward right, trying to tap left
thigh to left elbow. Return leg behind body without lowering it to the ground.
Sets:
3
Reps:
20 per side
4. Elbow Plank Hip Rainbow
A. Lie facedown with arms and legs extended into an 'X' shape. Extend spine and lift chest, arms, and thighs off the floor,
hovering above the mat (keep eyes focused down to avoid neck strain). Reach right arm up toward ear as left leg lifts
slightly higher behind hip.

B. Immediately switch sides to complete 1 rep. Try to keep torso as steady and still as possible during the movement.
Continue, alternating arms and legs.
Sets:
3
Reps:
20
Mistakes and Tips:
To modify, keep your elbows slightly bent and concentrate on engaging the abdominals.
Stretches the abdominals and spine.
Think of widening your shoulder blades and sliding them down your rib cage as you lift your chest forward. You want to find
an opening through your chest and an external rotation in your shoulders.
5. Swimming
A. Lie facedown with arms and legs extended into an 'X' shape. Extend spine and lift chest, arms, and thighs off the floor,
hovering above the mat (keep eyes focused down to avoid neck strain). Reach right arm up toward ear as left leg lifts
slightly higher behind hip.

B. Immediately switch sides to complete 1 rep. Try to keep torso as steady and still as possible during the movement.
Continue, alternating arms and legs.
Sets:
3
Reps:
20
Mistakes and Tips:
To modify, keep your elbows slightly bent and concentrate on engaging the abdominals.
Stretches the abdominals and spine.
Think of widening your shoulder blades and sliding them down your rib cage as you lift your chest forward. You want to find
an opening through your chest and an external rotation in your shoulders.
6. Side Plank Plié
A.Begin in a stacked right side plank position with right arm extended under shoulder, left leg crossed over right, left arm
extended by ear, left palm facing down, and abs engaged.

B.Bend both knees into a plié, shifting weight back toward feet (lower left foot all the way to the floor for more support) and
lowering left arm by left thigh, palm facing up. Extend legs and return to starting position.
Sets:
3
Reps:
10 per side