How to prepare your body for the New Year: a three-week fitness program

New Year is a time when we strive for change, including improving our health and appearance. If you're looking to lose weight and prepare your body for the holidays, this three-week fitness program will help you achieve the results you want.

It is important to understand that to lose weight and tone your body, you need not only to exercise, but also to eat right. We won't talk about strict diets, but we will note that you should give up fatty, sweet and starchy foods, and also increase your intake of proteins and vegetables. Also, remember to drink enough water throughout the day.

The essence of this fitness program is regular daily workouts. You don’t need to do extreme exercises; simple but effective exercises that you can do even at home are enough.

Before you start training, be sure to do a warm-up to warm up your muscles and avoid injury. Warm up should take at least 5-10 minutes and include light cardio exercises and stretching.

Training plan for three weeks:

First week:

Day 1: 10 exercises 10 times
Day 2: 11 exercises 10 times
Day 3: 12 exercises 10 times each
Day 4: 13 exercises 10 times
Day 5: 14 exercises 10 times
Day 6: stretching
Day 7: stretching

Exercises in the first week:

1. Squats
2. Pushups
3. Calf raises
4. Leg raises while lying on your back
5. Pelvic lifts while lying on your back
6. Ab crunches
7. Lunges
8. Arm raises with dumbbells
9. Leg raises while hanging on the bar
10. Plank

Second week:

The exercises are the same as in the first week, but are performed 12 times.

Third week:

The exercises are the same as in the first week, but are performed 15 times.

This fitness program will allow you to lose 2-5 kg ​​in three weeks and tone your body. It is important to remember that achieving the desired results requires regularity and perseverance. So don't skip training and follow our program for three weeks.

Remember that taking care of your health and appearance should not become a temporary measure, but a way of life. Have fun training and good luck on your way to your goals!

Below you will find a video with exercises and stretching routines that will help you perform the workouts correctly and avoid injuries.

Exercise video:

1. Squats
   https://www.youtube.com/watch?v=CVpZD1VZdJk

2. Pushups
   https://www.youtube.com/watch?v=gT9ck0j8ZcY

3. Calf raises
   https://www.youtube.com/watch?v=ym9a3rKZ5Qs

4. Leg raises while lying on your back
   https://www.youtube.com/watch?v=Qw1z3UqivhQ

5. Pelvic lifts while lying on your back
   https://www.youtube.com/watch?v=8bbE64NuDTM

6. Ab crunches
   https://www.youtube.com/watch?v=1yamHgM7c9w

7. Lunges
   https://www.youtube.com/watch?v=1GJzqzGx8w4

8. Arm raises with dumbbells
   https://www.youtube.com/watch?v=AnwJwHj5M1c

9. Leg raises while hanging on the bar
   https://www.youtube.com/watch?v=8lSbD5zLjEM

10. Plank
    https://www.youtube.com/watch?v=ASdvN_XEl_c

Video with a stretching complex:

https://www.youtube.com/watch?v=6QxV_WhKxP0

Don't forget that it is important to listen to your body and not overload yourself. If you have any health problems, be sure to consult your doctor before starting training. Good luck on your path to a healthy and beautiful body!