How to lose weight and tighten the body for a month

Program weight loss includes cardio and strength exercises. The integrated programme you will not only lose weight, but also tighten your body. In a month you can easily lose weight. To run the program better in the open air.

You will need

• -jump rope
• -comfortable clothing

Instruction

1. The warm-up.
   3 laps (or 1 km) easy run around the stadium.
2. Cardio.
   Jumping rope - 15 minutes. You can split those 15 minutes on 3 runs for 5 minutes. Relax between calls is 1 minute. 1st time - jumps on two legs, 2nd time - alternately first on one then on the other leg, 3rd time - jumping on two feet, landing on the heel.
3. 3 laps (or 1 km) easy run around the stadium.
4. Strength exercises:
   1. Deep squats: feet shoulder width apart, toes look to the side. Need to do 30 squats, get you want as low as possible.
   2. 20 classic push-UPS - 2 call
   3. 2 calls in the press for 20 reps
   
   
5. 5 laps (or 1 km 500 m) light Jogging around the stadium, half lap (200 m) fast run.