How to The World's Easiest Workout Plan: How To Get Back In Shape

The World's Easiest Workout Plan: How To Get Back In Shape A calendar of light exercises designed for those who have not set foot in the gym for a while or who have never trained their muscles Those who face the challenge of returning to exercise after a long period of rest come up against a dilemma that not everyone knows how to solve: where do I start? Personal trainer Nicola Addison, of Equus, Training in London, has designed for 'The Daily Mail' a low-intensity exercise program for people who have never exercised their muscles or are now returning to the gym after a long break. It is a light exercise calendar that details what you should do during the four weeks it lasts. If you make it to the end of the plan, you'll be fully prepared to launch into whatever regular exercise you enjoy the most. Every seven days, the exercises become more challenging, but the plan is designed so that you can repeat the first set as many times as necessary until you feel strong enough to level up. During the first week, you only need ten minutes a day. In the second, increase to 15. The third is 20 if you feel strong. And by the fourth, you will be able to exercise for 30 minutes a day without a problem. While most training plans quickly get boring and monotonous, Addison says hers offers something different to keep you motivated every day. "If you make it to the end of the plan, you'll be in much better shape and fully prepared to launch into whatever fun, regular exercise you enjoy the most." You can finally sign up for that football or basketball team without fear of premature fatigue or worrisome wheezing. Each day begins with a warm-up session. Try to do 20 repetitions of each exercise with 30 seconds of rest between each one. For the first week, we repeat, ten minutes is enough. Monday Squat (with chair) On Monday we start with exercises focused on toning our body. In this first one, we must position ourselves as if we were going to perform a conventional squat. We will keep the torso tight and the back straight, and we will have to go down until we touch the chair with the buttocks. The lower the chair you choose, the more it will cost you to move. Once you reach that point, make a stop and go back up to the starting position. Touch the ground with your fingers, This exercise is very simple. I'm sure you've done it a thousand times. It consists of stretching your body to the maximum: touch the ground with the tips of your fingers and remain in that position for a few seconds. In the bridges, You have to lie on the floor (perhaps with a mat), on your back, with your hands at your sides and knees bent. So, we push mainly with the heels and lift the hips off the ground, keeping the back straight. We will exhale as we carry out this movement, and we will remain at the top for a second or two. Side steps Begin with knees bent and feet together. Take a big side step to the right, keeping your hips forward. Bring your feet back together, then take another big side step, this time to the left. And so repeatedly. It will be clearer if you watch the following video: Tuesday walk briskly ​Set aside Tuesday to walk briskly for 30 minutes. Try to increase the pace for a third of the exercise and swing your arms with momentum. During it, try to sing, and if you can't, it's a sign that you're doing it right. Wednesday Work the pectorals Put one foot in front of the other, arms straight, and clap your hands in front of you (chest height), then open your arms to their full length (as wide as you can), palms always facing forward. Standing plank, face the wall: Rest your hands on it and then your elbows, letting yourself fall. The effort lies in returning to the starting position. With a towel Hold a towel, firmly, with both hands. With one foot in front of the other, slightly bend your knees and lift the towel in front of your body and slightly above your head, then lower it to your thighs, maintaining tension on the towel throughout. Standing plank (rotary) Exactly the same as the standing plank, only turning your hips (not your feet) while touching the wall with one hand. Thursday Do the following exercises as vigorously as you can. 30 seconds each, with a half-minute break. Repeat the cycle of these four exercises for ten minutes: Walk without movement, raise the knees Half Star Jumps: Step to the right raising your right arm, then return to the starting position and do the same again to the left side. Go up and down stairs. Jump right leg in front of left, then left in front of right. So, alternating Friday leg lifts, Lie down on a mat. Put your legs together and lift them as high as you can. Stay in that position for at least a second and lower them slowly without letting them touch the ground again. Abdominal, those of a lifetime kneeling plank You will need a mat. The exercise consists of lying on it, looking at the ground, and maintaining the position with only the elbows, forearms, and knees as points of support. Leg swing Saturday and Sunday Set aside Saturdays to train in the company (play a collective sport that amuses you). On Sundays, you can rest and analyze your progress so far.