If you’re busy, unable to urge up early morning or haven’t any time for gym just follow this 20 minute home computer to remain healthy and fit.
1) Jog: in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to scale back the impact on knee joints.
3) Crunches: 15 repeats
Lie flat on your back together with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck together with your hands. Keep your neck during a line together with your spine. Flex your waist to boost the upper torso from the mat. Lower yourself until the rear of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges: 10 repeats
Lie on your back. together with your hands at a 90-degree angle to the ground, lift your body off the ground to make a line, a kind of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs because of the legs of the table and your upper body to your knees because of the surface. Hold this position for 2 seconds. Squeeze your gluteus (butt muscles) 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, guards.
6) Reverse crunches: 15 repeats
Lie on your back together with your hands on your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the ground. Hold this position for a second, then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers: 1 minute
Get your hands and knees and lift your knees sort of a block sprinter. Run therein position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid, gluteus, guards, 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 tug legs back to the chest, in crouching position, then get up straight,
Muscle worked: arms, legs, chest, and lower back.
Cooldown by walking around, till your pulse starts getting back to normal, stretch.
A minutes rest is required in between exercise. Proper form is vital. don’t hold breath. Sip water during the workout. This workout targets the entire body improves cardiovascular efficiency and tones and strengthens the body.