20 Minute Home Work Out
If You Are Busy, Not Ready To Get Up Early Morning Or Have No Time For The Gym Just Get 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 Jolt On Knee Joints.
3) Crunches: 15 Repeats
Lie Flat On Your Back With Your Knees Flex. Spot Your Hands Behind Your Head With Elbows Pointing Outwards.. Support Your Neck With Your Hands. Keep Your Neck In A Straight Line With Your Bone. 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
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 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. Crush Your Gluteus (Butt Muscles) And Then Lower Yourself.
Muscle Worked: Lower Back, Cripples, And Gluteus.
5) Step -
You Will Need A Stepper For This.
Muscle Worked: Cripples, Gluteus, Guards.
6) Reverse Crunches: 15 Repeats
Lie On Your Back With Your Hands On Your Side. Keep Your 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.
Muscle Worked: Lower Abs And Backhands.
7) Mountain Climbers: 1 Minute
Get Your Hands And Knees And Raise Your Knees
Muscle Worked: Triceps, Deltoid Muscle, Gluteus, Quads, Hamstrings, Shins.
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 The Pushup Position, Now Jump To Pull Legs Back To The Chest, In A Crouching Position, Then Stand Up Straight,
Muscle Worked: Arms, Legs, Chest, And Lower Back.
Cool Down By Walking Around, Till Your Heart Rate Gets Back To Normal, Stretch.
Something Needs A Minutes' Rest In Between Exercise. Proper Form Is Important.
Do Not Hold Breath. Sip Water During The Workout. This Workout Targets The Whole Body Improves Cardiovascular Performance And Tones And Strengthens The Body.
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