Stay healthy and fit. Here is a 20 minute exercise schedule for you which you can quickly carry out in the convenience of your own house.
Not able to get up early morning or have no time for fitness center simply follow this 20 minute house work out to remain healthy and fit if you are hectic.
1) Jog: in one location for 3 minutes
2) Jumping jacks: 25 repeats
When landing, flex your knees a little to lower the influence on knee joints.
3) Crunches: 15 repeats
Lie flat on your back with your knees bent. Position your hands behind your head with elbows pointing outwards.
Assistance your neck with your hands. Lower yourself up 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 flooring, raise your body off the flooring to form a straight line, a sort of a bridge, from the shoulders to the knee.
The position must look like a table … your hands and legs as the legs of the table and your upper body to your knees as the surface area. Hold this position for 2 seconds. Squeeze your gluteus (butt muscles) and after that lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step– up’s: 1 minute
You will require 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 a little off the flooring. Hold this position for a second, and after that lower your knees.
Muscle worked: lower obliques and abs.
7) Mountain climbers: 1 minute
Get your knees and hands and raise your knees like a beginning block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back directly.
Muscle worked: triceps muscles, triangular muscle, gluteus, quards, hamstrings, calves.
8) Push– ups: 15 repeats
Muscle worked: triceps muscles, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand directly. Now, drop to a crouch position. Right away thrust your legs out directly behind on your toes, in rise position, now leap to pull legs back to the chest, in bending position, then stand directly,
Muscle worked: arms, legs, chest, and lower back.
Cool off by walking, till your heart rate begins returning to typical, stretch.
A minutes rest is required in between workout. This exercise targets the entire body, enhances cardiovascular performance and tones and reinforces the body.
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