Neo Majake
In a couple of weeks flowers will be blooming and trees ready to bare summer fruits and that means it is almost time for vacations by the beach, spring fest and pool parties.
Every woman dreams of that bikini body, toned arms and legs, flat stomach and a perky tooch, however making it a reality post a warm hearty foods season could be challenging.
Here is how you can get your body summer ready in just 3 weeks. Thank me later
Arm exercises:
- Tricept extention.
with a comfortable weights in both hands, lift the hands above the head with the elbow close to the ears. Bend at the elbow and lower the weights down behind your head.
- Push ups
- Shoulder presses
Leg exercises:
- Forward lunges
12 forward lunges on your right legs. 12 forward lunges on the left.
- Wall sits
Sit for 30 seconds on the wall with your legs at a 90 degree angle
- 10 Squats
Repeat exercise ( lunges, wall sits and squats) 2 more times.
Stomach exercises:
- 20 Sit ups
- Planking for 30 sseconds
Repeat exercises 2 more times.
Diet
weekly diet should contain:
Breakfast:
- Various fruit smoothies
- Musli
- Crunchy fruit yoghurt
Snacks:
- Almonds
- Blueberries
- Plums
- Vegetable juice
Lunch:
- Summer pea soup
- Salmon
- Cucamber salads
- Chicken sald
Dinner:
- Fish
- Lentil salad
- Vegetables
- No pasta lamb lasagne.
