Crazy drying exercises for every day 1 week

The concept of crazy drying

Vasily Smolny’s project “Mad Drying” is aimed at losing weight. Since 2020, more than 20 seasons have already been held, lasting 5 weeks, 4 of which involve training and healthy eating, and one week is dedicated to summing up the results of the competition and voting for the participant who has achieved the best result.

In just 21 seasons, more than 200,000 people have already taken part in the “Mad Drying”.

The purpose of the project is to teach people to eat properly, following the rules of a healthy lifestyle, and to adhere to an active healthy lifestyle. In addition to learning new eating and physical activity habits, participants are rewarded with valuable prizes for best results.

Crazy drying, which involves completing tasks for every day, is a popular project that is gaining momentum.

The rules and tasks are the same for all participants, regardless of gender. “Mad Drying” (every player receives tasks for every day and recommendations on proper nutrition) is a project designed to spread the principles of a healthy lifestyle. Participants are helped to calculate daily kilocalorie intake and BJU ratio depending on gender, age and lifestyle.

In addition to daily tasks, on Saturday it is necessary to complete a flight task, which is recorded on video and posted in their personal account by the participants. On Sunday you can have a cheat meal and eat one prohibited product.

What you need to know before starting crazy drying

Crazy drying requires some preparation. You need to do the following in advance:

• Get examined by a doctor. Perhaps there are some diseases that would be a contraindication for crazy cutting and training.
• Take a photo in advance before participating in the project. This will provide an opportunity to clearly evaluate the results and receive valuable prizes.
• Crazy drying exercises are not the simplest. Therefore, you need to familiarize yourself with the technique of performing them in advance in order to avoid injuries, watch the video to see what they are.

After all of the above, you can begin to participate in the quick drying project online at home.

Diet principles

“Mad drying” (tasks for every day will require a certain amount of strength and energy) requires observing the basic principles of proper balanced nutrition.

These include:

• in addition to food restrictions, you need to increase the number of meals to 5 or more times a day, reducing portions;

• do not exceed the total daily calorie intake;
• observe the proportions of BZHU;
• You should prepare meals in advance so as not to break down if the feeling of hunger comes suddenly and there is no opportunity to snack on permitted foods;
• adhere to the drinking regime (2-3 liters of water daily).

For each participant, the calorie content of the daily diet and the proportion of BJU are calculated. Tips for creating a complete daily menu will help even vegetarians choose a suitable diet.

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Feedback from participants

And of course, the audience is most interested in what are the results of grueling training and balanced nutrition in the “Mad Drying” project? Feedback from participants is simply full of words of gratitude, because the results are truly pleasing to the eye. People really manage to change themselves.

One of the winners of the project “Mad Drying 5” claims that this show is, first of all, about overcoming oneself. After all, the “elimination” tasks, which sometimes seem simply impossible, were exhausting both physically and internally. But the support of family and friends helped me overcome all difficulties and not give up.

"Mad Drying 5" was far from the limit. The popularity of the project grew. And soon a new season of the project was released - “Mad Drying 6”. About 3,000 people took part in it. Of these, about 600 people were guaranteed to receive prizes and gifts. Participants from previous seasons who did not become prize-winners came again. This happened in the project “Mad Drying 6”. There were more and more people who wanted to get their bodies in order, so the sixth season was followed by the seventh. The eighth season of the project will start very soon. Therefore, if you want to change yourself and try your luck, quickly go to the official website of “Mad Drying” and apply for participation!

Allowed and prohibited foods during crazy drying

Subject to the rules of the project, the main food should be protein products and foods that are sources of slow carbohydrates. You need to exclude fast carbohydrates for the duration of the project.

Drying food. How to calculate BZHU

And so, we already know how to eat properly, now we need to lose extra pounds, and for this we need to know how many calories to consume per day so that our fat gradually melts like snow in the spring. It's no secret that in order for our body to start burning fat, we need to create a calorie deficit. But we also don’t forget that he is very thrifty and uses internal resources very rationally, and first of all he will strive to remove muscle mass, and only then fat. But we don’t need this, we want not just a thin body, but also a beautiful one, so intense physical activity will allow us to maintain, and if we really want to, gain a little muscle. During physical activity, our body will feel the need for muscles and fat will be used as fuel.

And so below we provide a calculation of calorie consumption for drying diets:

1. First we need to calculate our metabolic rate.

Metabolic Rate for women = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) Metabolic Rate for men = 66 + (13.7 x body weight) + (5 x height in cm) - (6.8 x age in years)

We multiply the obtained result by the activity coefficient: Low (sedentary lifestyle) – 1.20 Low (light workouts 1-3 times a week) – 1.38 Medium (moderate workouts 1-5 times a week) – 1.55 High (5 -7 times a week intense training) – 1.73

Then remove 500 kcal and you will get your daily calorie intake (for example, it turns out to be 2000 kcal).

2. Calorie corridor calculation

Next, we create a calorie range so that you can eat more freely. Calories for Weight Loss - 250 = Lower Limit (NL) Calories for Weight Loss + 100 = Upper Limit (UL)

So, the range for weight loss, if we take 2000 kcal as an example, will be from 1750 to 2100 kcal per day.

3. Calculation of BZHU (Proteins, Fats, Carbohydrates).

We know that 1 gram of fat is 9 kcal, 1 gram of protein and carbohydrates is 4 kcal

Protein: Should be 30% to 35% of calories per day Fat: Should be 15% to 20% of calories per day Carbohydrates: Should be 45% to 50% of calories per day

Based on this, we calculate: Proteins (NP) = (1750 · 0.30) / 4 = 131 g. Proteins (VP) = (2100 · 0.35) / 4 = 180 g. Fats (NP) = (1750 · 0.15) / 9 = 29 g. Fats (VP) = (2100 · 0.20) / 9 = 46 g. Carbohydrates (NP) = (1750 · 0.45) / 4 = 197 g. Carbohydrates (VP) = (2100 · 0.50) / 4 = 262 g.

Well, now we know how many calories we need to consume while cutting, but we don’t forget that these calories need to be taken from the right foods, so we look at the table of BJUs and calories in food.

Contraindications to the diet

The project organizers do not require health certificates and do not screen out participants based on physical indications, but the person losing weight must evaluate their capabilities and take into account existing problems.

You cannot follow a diet recommended for reducing fat mass if you have the following problems:

• chronic diseases;
• diabetes, regardless of type;
• kidney, liver and gall bladder diseases;
• hypoglycemia;
• gastrointestinal diseases;

• pregnancy period.

Women who are breastfeeding should first consult with a pediatrician to find out how changes in diet will affect the health and development of the baby and the composition of breast milk. On the official website of the project, breastfeeding is not considered a contraindication to participation in the game.

Crazy drying: tasks and exercises, training program

Before deciding to participate in the show, you must undergo a medical examination and make sure that physical activity is not contraindicated for you. The exercises and their correct implementation are presented on the official website of the project and in the application. Let's look at an example of one workout.

Four circles with a minute break of the following exercises:

• 15 lunges;
• 20 diagonal crunches;
• 30 jumping jack;
• plank (at least 40 seconds).

Then a two-minute rest follows and the second part begins. It includes five rounds of Tabata 30/30 squats (30 seconds active, 30 seconds rest).

Photo source: shutterstock.com

There is no specific schedule for doing the exercises. You adjust your workouts to your free time, although experts advise doing exercises in the first half of the day.

Monitoring the completion of daily tasks is carried out in your personal account through a written report. But the special “knockout” tasks that you will receive every week on Saturdays will need to be filmed, which will then be carefully studied by the project administrators.

Sample drying menu for girls for two weeks

The project does not provide a strict menu indicating the dishes and products that should be consumed on each specific day. Each participant chooses how best to organize their meals. We can only give an approximate daily diet, which consists of 3 main meals and 2-3 snacks - second breakfast, afternoon snack and second dinner.

Portion sizes and volumes of dishes do not change, for example, if 200 ml of kefir is indicated, then the next day you can drink the same volume.

Detailed menu for every day at home and tasks

Beginners should know that diet and training during crazy cutting complement each other. The menu should be varied and contain the necessary nutrients that will provide energy for physical activity.

At the same time, the athlete is prohibited from consuming more than 1500-2500 kcal (depending on gender and energy consumption). To do this, exclude foods rich in simple carbohydrates and animal fats from the diet, and supplement it with protein foods and vegetables.

Thanks to fractional meals, foods are quickly absorbed, and metabolism and fat burning are accelerated.

1 Week

The basis of the diet for 1 week is proteins and fiber. An athlete can consume porridge, white fish, seafood, egg whites, boiled white meat, and cottage cheese. The amount of fruits, spices, and oils should be limited.

Important! The proportions of BZHU in week 1 are as follows: 50%: 30%: 15: 20%.

The menu for the week may differ, but you can use this example as a guide:

1. 200 g oatmeal, 1 boiled egg.
2. 1 grapefruit, 200 ml kefir.
3. 200 g baked chicken, 100 g boiled rice, 2 cucumbers.
4. 150 g cottage cheese with herbs.
5. 170 g of boiled meat, vegetable salad, a piece of cheese.

During crazy drying, circuit training is carried out, which consists of the following exercises:

1. Squats – 20 times.
2. Push-ups – 10 times.
3. Hyperextension – 20 times.
4. Burpees – 5 times.
5. Sit-up – 25 times.
6. Classic plank – 60 seconds.

Each complex is performed without stopping, in total you need to go through 4 circles, the pause between which is 1 minute.

2 week

At week 2, the amount of carbohydrates is reduced to 1 g/kg, the proportion of proteins is 80%, fats are from 10 to 20%. You need to give up fruits and reduce the amount of salt. An athlete can consume class A pasta, buckwheat, barley (all cereals except rice). The basis of the diet is still proteins, but fats cannot be completely abandoned.

An example of a daily menu for weight loss:

1. 300 g cottage cheese, 3 boiled eggs.
2. Yogurt, 2 bran toasts with peanut butter.
3. 180 g steamed meat, sliced ​​vegetables, 100 ml yogurt.
4. 1 apple, a handful of nuts.
5. 200 g boiled fish, vegetables.

Assignments for the second week:

1. Push-ups – 15 times.
2. Squats with jumping – 20 times.
3. "Jumping Jack" - 50 times.
4. “Mountaineer” – 50 times.

5 circles are performed with a break of 60 seconds. And in the evening you need to do burpees - 60 times without stopping.

Menu for week 3 with tasks

At week 3, the amount of carbohydrates is reduced to 0.5 g/kg. At this stage, you need to be careful about your well-being, as there is a risk of illness.

If you experience dizziness or the smell of acetone, it is recommended to increase the amount of carbohydrates, for example, drink juice from sweet fruits or berries.

The optimal volume of water is 1.5 liters per day.

Menu option:

1. 200 g steamed fish cutlets, 20 g rice.
2. Kefir with cookies.
3. 300 g chicken soup, greens.
4. 150 g cottage cheese with herbs.
5. 200 g of boiled seafood, lettuce leaves.

Example of tasks for week 3:

1. Si-tap - 15 repetitions.
2. “Climber” – 30 times.
3. Jack Jumps - 30 reps.
4. Plank – 90 seconds.

Perform 4 circles with a pause of 1 minute.

4 week

At week 4, the menu does not differ from the diet at weeks 2 or 3.

Example of daily meals:

1. 3 boiled eggs.
2. 1 apple, kefir.
3. 170 g steam cutlets, 200 ml broth, tomato.
4. 2 diet bread, 1 apple.
5. 200 g cottage cheese, kefir.

The athlete must complete the following tasks:

1. “Climber” – 100 times.
2. Push-ups – 100 times.
3. Burpees – 100 times.
4. Lunges with alternating legs while jumping – 100 repetitions.
5. Squats – 100 times.

On other days, circuit training is carried out.

Rules for training on Crazy Drying

Exercises must be done daily. All exercises are performed without special sports equipment; you only need sports shoes and a mat to avoid slipping on the floor. Each workout takes 30-50 minutes and does not require a visit to the gym. Therefore, the program is suitable for the busiest participants and girls with small children.

“Mad drying” - the tasks for every day here are a circuit training consisting of several exercises of 2-4 circles (sets) with a 1 minute rest break. To achieve results, you need to master the correct technique, which you can watch in a video online or on the game website.

In addition to training, a special task is issued for each day, which can be completed within 24 hours. This could be 700 squats or 200 burpees.

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First week workout

View this post on Instagram

Today was a difficult day - I spent the whole day doing general cleaning of the apartment, so I postponed the circular cleaning until late in the evening and have just finished it. Despite the fact that I was already very tired, I did everything conscientiously, from start to finish, only in the last round the little guy didn’t hold the bar, the total time of the two parts was 32 minutes and a half. In general, the training is great, every day I like them more and more) Of course, I can’t do the special task anymore, so #I choose to rest #crazy drying11

A post shared by Maria Arbuzova (@mariaarbuzova) on Sep 22, 2016 at 1:44pm PDT

During the first 7 days of “Mad Drying,” a person can perform the same exercises or change the complex to a new one every day. Four approaches are done with a one-minute break. Week 1 exercises: sit-up, burpees, push-ups, squats, plank, hyperextension.

Additional exercises:

• chair (squats with the body pressed against the wall, arms extended along the body, and legs bent at right angles);
• rock climber (performed lying down, arms stretched forward, legs bent at the knees and alternately pulled up to the elbows, as if a person was crawling up a rock).

On Saturday, a flying exercise is performed, which must be filmed. The challenge is to complete at least nine burpees in one and a half minutes. The resulting video is posted in your personal account.

Exercises for the first week

“Mad drying” (tasks for each day can be the same or change daily) in the first week gives participants the opportunity to perform one set of exercises for 4 sets with a break of 1 minute for all 5 days.

List of exercises:

• lifting the body (sitaps) 15 times;
• burpees - 3;

• 
  push-ups (or push-ups) - 10;

• hyperextension – 15 times;
• burpees - 4;
• squats (horizhops) - 20;
• plank - 60 seconds;
• burpees - 5.

Special task:

• day 1 – chair (against the wall), stand for the maximum amount of time, 20 approaches;
• day 2 – 12 minutes of planks for several approaches;
• day 3 – 15 sets of push-ups for the maximum number of repetitions;
• day 4 – 20 sets of burpees, increasing the number of repetitions from 1 to 20 in each approach;
• day 5 – 600-1000 climbers.

How to do the exercises correctly:

1. Sitap. From a lying position with your knees bent, legs apart, arms straight behind your head, lift your torso. Having risen with a sharp swing of your arms, lower them (arms) so that they touch the floor in front of you or your feet.
2. Burpees are two exercises in one, first you need to push up from the floor, touching it with your chest, then jump up, clapping your hands above your head.
3. Pushup is a push-up from the floor surface.
4. Hyperextension. From a lying position on your stomach, lift your upper body with your elbows slightly bent and your arms spread to the sides. The deflection in the lower back should be maximum, the palms should not touch the floor. The legs are slightly spread to the sides.
5. Horizhops or squats - performed with a straight back; when lowering the pelvis down, you need to make sure that your knees do not go beyond the level of your feet.
6. Plank – a static exercise from a lying position, you need to lean on your elbows. The legs, buttocks and torso are on the same straight line.

7. High chair. Sit down, pressing your upper body tightly against the wall, arms straight along your body, legs bent at the knees at a right angle, stay in this position.
8. Climber. From a lying position, leaning on your arms outstretched in front of you, take turns pulling your legs bent at the knees towards your elbows.

The challenge is to jump at least 9 burpees in 90 seconds. The task must be filmed and posted in your personal account on the game website.

Crazy cutting exercises for every day: technique of execution

Let's look at how the basic exercises that are included in the tasks of crazy drying are performed.

Burpee

It is considered one of the best exercises for developing strength, endurance, burning fat and drying muscles. The technique for doing it is as follows:

• Squat down to reach the ground with your hands. Transfer your body weight to your hands and take a horizontal position with a jump.
• Keep your arms parallel, lock your elbows, and lower yourself even lower. Now get up and jump your legs back to the starting position. Get up.
• Jump up.

Sitaps

An exercise to work the abdominal muscles, which is performed as follows:

• Starting position – lying on your back. The legs are bent at the knees, the arms are straight and lie above the head. The lower back, buttocks and upper back are firmly pressed to the floor, as are the feet.
• Start moving your body up as you exhale. Your task in this case is to rise precisely due to the work of the press. Try not to round your back; try to reach your feet with your fingers. The body at the top point should be approximately at right angles to the floor.
• Then slowly lower yourself down as you inhale, performing the movement quickly but under control. Keep your arms straight above your head and touch the floor. After that, begin the next repetition.

Squats

In crazy drying, they are known as “horizhops,” and involve transferring weight to the heel, feet shoulder-width apart, and lowering the butt almost to the floor.

Jumping lack

They are jumping-lunges with alternating changes of legs in the air. It is recommended to go down until your knee almost touches the floor.

Hyperextension

You need to lie on the floor on your stomach, place your hands behind your head. Lift your upper body up so that your chest comes off the floor, and lower it back down.

Push ups

Performed using the classic technique until the chest touches the floor and arms are straightened at the top point.

Plank

A well-known dynamic exercise, to perform which you need to focus on your elbows (straight arms) and toes. It is important to stand straight and not allow your lower back to arch or your butt to rise excessively.

High chair

Sit with your back to the wall, bend your knees so that the angle between the floor and your shins is straight. Also, there should be a right angle between the lower leg and the thigh and between the wall and the thigh. Hands are along the back. Stay in this position without fidgeting.

Knowing what examples of crazy drying exercises can be for every day, you can use such workouts at home. They promote active fat burning, help strengthen muscles, and gain a slim and beautiful body. Also remember the importance of proper nutrition.

Exercises for the second week

“Mad drying”: tasks for each day in the second week of the project are presented in two workouts, one of which is recorded on video. You can launch it and do exercises behind Yulia Smolnaya.

The person losing weight chooses what kind of workout he will do.

The special task for each day is different and constantly becomes more complicated:

How to do the exercises correctly:

1. Jumping jack is a jump in which you need to spread your legs slightly to the sides and clap over your head.
2. Side plank. Turning on your side from a lying position, lean on one straight arm, while the body should lie on one straight line without bending.

3. Burpee with a twist. The first part of the exercise is a push-up, in which you need to touch your chest to the floor, the second part is a jump with a clap and at the same time a 180° turn.
4. Diagonal lunges. From a standing position, squat on one leg, while moving the other to the side. The knee of the bent leg should not extend beyond the level of the edge of the foot.
5. Running in a handstand. Leaning on your outstretched arms, quickly pull your legs up to your elbows one at a time, without reaching them.
6. Gluteal bridge. From a lying position with your arms extended along your body and pressed to the floor, and your knees bent (your feet a little further from your knees), lift your hips and pelvis off the floor and lift them as high as possible, squeezing your buttocks at the top point.
7. A squat with a knee lift is performed like a simple squat; when straightening your legs, one of them, bent at the knee, rises up to the opposite arm.
8. Lunges are performed forward, the knee must not go beyond the level of the foot.
9. Jack in high plank. Standing in a plank with your arms straight (high plank), jump your legs apart, together, then jump your legs towards you and back.
10. Superman plank performed by leaning on one arm, the other extended forward above you.

11. Worm push-ups . From a standing position, bend at the waist and, moving your arms, move to the upper plank position, do a push-up, then step over your arms to return to the starting position.
12. Sprocket, static sprocket. From a lying position with your arms above your head, stretch one hand at a time to the opposite leg. In a static star, lift your arms and legs off the floor and hold on for a certain period of time.
13. Climbers obliquely. The exercise is similar to that of rock climbers, but here the legs alternately reach towards the elbows of the opposite arms.
14. Air squats. They are performed like simple squats, but when lifting you need to jump up.
15. Rear lunges. From a standing position, perform lunges alternately with each leg backward, bending the leg that remains in place.
16. Reverse triceps push-ups. Place a chair behind you and lean your hands on it, bend your legs as if you were sitting on a chair. Make downward and upward movements with your arms so that when lowering, the angle at your elbow is 90°.
17. Side press. From a lying position with your knees bent, lift your head and shoulders off the floor. Alternately reach your feet with your hands off the floor - to the right and to the left.
18. Lying leg raises. From a lying position, lift your straightened legs up to the maximum height, applying effort from your lower abs.
19. Doggy heel push. Standing on all fours, raise your legs one at a time at an angle of 45 degrees or more. Move up and back, tensing your gluteal muscles and trying to push your heel out.
20. Static boat. Lying on your stomach, raise your legs and arms extended forward above the floor, bending your lower back. Stay in this position.

21. Straight leg deadlift. From a standing position, lower yourself to the floor with your hands, while raising one straight leg. The legs and back should be at the same parallel while performing the exercise.
22. Bulgarian lunges. Bulgarian lunges are performed by taking one leg back and placing it on a chair, and bending the other at the knee, as if lunging at it.

The task for day 6 is to jump at least 11 burpees in 90 seconds, performing 1 jump more than last time.

“#50shades of Smolny” (week 3, day 3)

The workout consists of 50 laps. Duration: 50 minutes.

10 laps:

• 15 glute bridges on straight arms
• 12 rear lunges

10 laps:

• 7 push-ups / 7 push-ups with wide hands
• 7 hyperextensions
• 7 gorizhops with hands behind their heads

10 laps:

• 20 seconds boat static
• 10 jacks in high bar

10 laps:

• 5 burpees

5 laps:

• 15 jumping jack
• 8 leg raises in a side plank on the left arm
• 8 leg raises in a side plank on the right arm

5 laps:

• 15 jumping jack
• 10 sit-ups

Rest - the amount of time remaining until the end of the minute

after performing exercises in a circle.

Training time - 50 minutes

If you feel that you cannot complete a minute in one of the circles, reduce the number of repetitions in the exercises of this circle.

Sports nutrition for crazy cutting

“Mad Cutting” is not a project for professional athletes, therefore, in the game conditions there is no mention of the mandatory use or prohibition of sports nutrition. By receiving tasks and nutritional recommendations for each day, the participant receives the norm of essential nutrients (proteins, fats and carbohydrates) that need to be consumed that day.

Sometimes a person simply cannot reach the protein requirement from food, then sports nutrition in the form of whey protein comes to the rescue. Half of the protein can be obtained from such a source. You need to take protein in several doses, usually an hour before training and an hour after.

To increase energy metabolism in muscles, some trainers may recommend taking creatine. The substance is safe and will help speed up the fat burning process.

Nutrition

Of course, you can’t go anywhere without training, but you also need to constantly monitor your nutrition. This is what the project specialists will do. They will make an individual calculation of your daily calorie needs, and also give advice and recommendations on developing a diet. That is, you create the menu yourself. They only give you certain “frameworks” that you cannot go beyond. Since “Mad Drying” is a unique project, nutrition programs are prepared even for vegetarians, which will greatly please animal activists.

Sunday is the day of your wishes. You are allowed to eat any dish, but on the condition that it is in the morning or at lunchtime. The rest of the time you should eat according to the schedule.

In a word, the “Mad Drying” project, the reviews of which are exclusively positive, is motivation, support and a kind of “push” for those who have long wanted to lose weight, but cannot decide to take this step.

Reviews

Over the three years of the game's existence, it has gained many followers who regularly take part in new seasons. Some participants get so excited that, without becoming a winner the first time, they try to go through the season again and reach the finals.

There are also negative reviews about participating in the game. Some of them are related to the fact that the participant was unable to qualify for the final vote, despite having visible achievements. Some complain about the intensity of training and the heavy load on the body.

Most former participants speak positively about the game and their results, share photos before and after losing weight, and advise their friends to take part.

Crazy drying teaches you new habits, endurance tasks every day help people overcome themselves and achieve their goals. Even without winning the main prize, the participant has already received a valuable gift in the form of willpower and a new healthy body.

Article design: Oksana Grivina

"MOJO" (3 week, 4 day)

1 part:

9 exercises, 4 circuits, 1 minute rest between circuits

• 50 jumping jack
• 10 burpees/ 10 twist burpees
• 30 seconds high chair against the wall / 30 seconds high chair against the wall on one leg
• 5 worms with pushup
• 16 squats with knee raises (8 on each leg)
• 30 second plank / 30 second superman plank
• 20 heel push pawls (10 per leg)
• 20 step-back lunges (10 on each leg)
• 1 minute side plank (30 seconds each side)

2 minutes rest

Part 2:

Tabata 8 rounds 20/10 alternating

• air squats
• burpee

Let me explain. The second part of the workout will take exactly 4 minutes. You do the exercise for 20 seconds, rest for 10 seconds. You alternate between air squats and burpees each round. In total, during this part of the workout you will do 4 circles of air squats and 4 circles of burpees.