If you are
busy, not able to get up early morning or have no time for gym just follow this
20 minute home work out to stay healthy and fit.
1) Jog : in
one place for 3 minutes
2) Jumping
jacks: 25 repeats
When
landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches
: 15 repeats
Lie flat on
your back with your knees bent. Place your hands behind your head with elbows
pointing outwards. Support your neck with your hands. Keep your neck in a
straight line with your spine. Flex your waist to raise the upper torso from
the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle
worked: rectus abdominis
4) Hip
Bridges : 10 repeats
Lie on your
back. With your hands at a 90 degree angle to the floor, lift your body off the
floor to form a straight line, a sort of a bridge, from the shoulders to the
knee. The position should resemble a table … your hands and legs as the legs of
the table and your upper body to your knees as the surface. Hold this position
for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle
worked: Lower back, hamstrings and gluteus.
5) Step –
up’s : 1 minute
You will
need a stepper for this.
Muscle
worked: hamstrings, gluteus, quards.
6) Reverse
crunches: 15 repeats
Lie on your
back with your hands on your sides. Keep you knees bent. Bring your knees
towards your head, till your hips come slightly off the floor. Hold this
position for a second, and then lower your knees.
20 Minute
Home Work Out
Muscle
worked: lower abs and obliques.
7) Mountain
climbers : 1 minute
Get your
hands and knees and raise your knees like a starting block sprinter. Run in
that position, supporting your upper body with the palms of your hands. Keep
your back straight.
Muscle
worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push –
ups : 15 repeats
Muscle
worked: triceps, deltoids, pectorals.
9) Squat
thrusts: 1 minute
Stand
straight. Now, drop to a crouch position. Immediately thrust your legs out
straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position ,
then stand up straight.
Muscle
worked: arms, legs, chest, and lower back.
Cool down
by walking around, till your heart rate starts getting back to normal, stretch.
A minutes
rest is needed in between exercise. Proper form is important. Do not hold
breath. Sip water during the workout. This workout targets the whole body,
improves cardiovascular efficiency and tones and strengthens the body.
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