He wasn't overweight, but he had very little muscle and too much fat.

His goal was to get rid of the overhanging belly, so I prepared a program for him that lasted two months.

I ended three things in his workout plan.

Cardio bodyweight exercises and stretches.

He did the program four times a week, and the end result was, Wait and you'll see.

Are you ready to try the same?

Let's get you started with some cardio.

The 1st 1 is jumping jacks.

Those help you raise your heart rate, burn fat and prepare your muscles.

Stand straight with your legs closed in your arms along the sides, slightly bend your knees and jump in the air.

Spread your legs shoulder width apart.

Stretch your arms over your head and go back to your starting position.

Do three cents for 30 to 60 seconds, then try this side to side hops.

They focus on the calves.

Legs and hips will boost your aerobic fitness.

Make your workout faster and help you lose weight.

Stand straight with your feet slightly apart and your hands on your sides.

Jump with both your feet on the left and then on the right with fast, repetitive moves.

Do three sets that last for 30 to 60 seconds each.

Let's kick things up a notch with squat jumps.

They'll hope you get stronger legs and burn more calories.

Stand with your feet shoulder width apart.

Lean down into a regular squad.

Engage your core and jump up as you land.

Lower your body to the original squad position to two sets of 10 repetitions each.

After the warm.

It's time to challenge your body weight and build some muscle.

Start with abdominal crunches.

This is what you need to pump up your six back.

It isolates the abs and strengthen your core.

Lie on your back with your feet hip width apart.

Bend your knees and place your arms at the back of your head.

Engage your abs and lift your upper body.

Now stay there for 2 to 3 seconds and go back to your starting position.

Do three sets of 10 wraps.

Next we have the donkey kicks.

They'll hope you become more stable and tone your glutes.

They'll also strengthen your shoulders since your hands will support your body weight.

Get on all fours and place your hands underneath your shoulders, Then place your knees below your hips.

Keep your left knee bent at a 90 degree angle.

Fletcher foot and lift it up.

Need should be in parallel with your hips.

Now lower your knee, but don't let it touch the floor and then repeat the same thing.

Do 10 reps with each leg and then switch the oldie but goodie push ups.

They'll strengthen your upper body and work your chest, triceps and shoulders lie on the floor with your legs extended back and your hands slightly wider than your shoulders.

Start bending your elbows and lower your chest until you're a few inches above the floor.

Then push yourself back up to the starting position.

Do three sets of fine.

The king of all exercises is the playing.

It strengthens your core, boosts your metabolism and works out your entire body.

Get in a push up position with your forearms on the ground to support your weight.

Keep your feet back and neck a line and squeeze your aunt's.

Hold that position for two minutes and then relax.

Let's do sit ups the tone.

Your abs help you build muscle mass and improve your balance.

Bye on your back with your knees bent and your feet flat on the floor.

Slowly lift her upper body and set up.

Go back to your starting position and do three sets of 10 wraps each.

Well, you're still in position.

Let's try bridges.

Those focus on isolating your glutes and hamstrings.

Keep lying on your back with your knees bent and your feet sturdy on the floor.

Please your arms along your sides with your palms facing down.

Now lift your hips from the ground until your shoulders and hips form a straight line.

Stay in that position for three seconds and then go back down.

Do three sets of 15.

You can take a small break and drink some water to prepare for the next one.

The plank.

Jack's They'll help you burn more calories and strengthen both your upper and lower body.

Start in a push up position with your palms and toes supporting her weight.

Squeeze your glutes and abs and jump your feet out like you did with the jumping jacks in your cardio do.

Three sets, with each one lasting 60 seconds.

Moving on to side lunges.

Now we're focusing on both your inner and outer thighs.

Start in a standing position with your legs wider than your shoulders.

Keep your toes pointing forward and shift your weight to one leg.

Been that NATO a 90 degree angle while your other leg strength return to the center and do the same thing on the other side.

23 sets of 20 reps.

Bicycle crunches.

Now we're paying more attention to strengthening your core thighs and toning that six pack.

It has a bit of cardio, so you'll also be shedding some extra pounds.

Lie on the floor with your feet lifted and your knees bent.

Place your hands behind your head, lift your chest and lean forward twister left elbow and your right knee.

As you do so straighten your opposite leg alternate sides and do three sets of 20.

This one's my favorite.

The V ups the help.

Build your strength and burn extra calories while doing so.

Your abs, obliques and lower back are engaged throughout the entire exercise.

Bye on the floor with your arms and legs extended.

Squeeze your abs and lift both your arms and legs to meet above your torso.

Now lower them back down to the starting position.

Do three sets of 15 lateral leg raises With this one, we're working on fixing your posture and speed.

You're engaging many muscle groups of your lower body and you'll see those muscles bulging in no time.

Lie on your side with your legs extended.

Lift your top leg at a 45 degree angle, hold it in position for a second and then slowly lower it back down.

Do two sets of 15 reps and then switch legs.

Let's finish off with some stretches to relax your muscles.

Cobra stretch.

This will make your spine more flexible and improved.

Digestion lie on the floor, extending your legs and use your hands to support your shoulders.

Pressure hips to the floor and start straightening your arms and your chest off the floor.

Finally, push your shoulder blades back and stay in that position for 30 seconds.

Now let's try the child pose.

It'll help stretch your thighs, hips and ankles.

Kneel on the floor.

Keep your toes connected and your heels apart.

Lower your torso and bring it between your needs.

Now relax your shoulders bring them towards the ground and stay in that position for 30 seconds.

The last one is the chest stretch.

This, too, will help you relax the muscles of your upper body and improve your posture.

Stand in front of an open door with your arms resting on both sides of the door frame at a 90 degree angle.

Lean your body forward through the door until you feel some stretch in your back again.

Stay in the position for 30 seconds.

In about a week, you'll see your weight dropping and your perky muscles will appear.

Remember the fella that walked in the gym at the beginning of the video?

Here's what happened to him.

At first he started doing the exercises and lost £14.

He got rid of the fat, and then he focused on pumping those muscles.

In just a couple of months, his chest grew bigger and his six pack started becoming visible.

He gained more weight as muscle and got stronger.

Now he works out with weights heavier than his body weight.

You might see him soon.

Who knows?

Hey, if you learn something new today, then give the video alike and share it with a friend and hear some other videos I think you'll enjoy.

Just click to the left or right, and remember, stay on the bright side of life.