Complete
1st repetition of all the below exercises in the given sequence, again start
from the first exercise (Jumping jack) maintain the same sequence for 2nd and
3rd repetitions.
Jumping Jack
How
to do: Start with your feet together and your arms by your sides, then jump up
with your feet apart and your hands overhead.
Return
to the start positions then do the next rep. This exercise provides full body
workout. Keep your posture tall and be light on your feet.
20
repetitions each set and complete the exercise with 3 set. After every repetition
take 30 second break.
High
Knee
How
to do: Stand up straight and place your feet about hip-width apart.
Place
your hands palms down facing the floor, hovering just above your belly button.
Quickly
drive your right knee up to meet your right hand, bring the same leg back to
the ground immediately bring the left knee coming up to meet your left hand.
As
you are alternating knees, you want to do it with a hopping motion, staying on
the balls of your feet the entire time.
Make
sure you are engaging your abdominal muscles as each knee comes up to meet the
hands. Keep your posture tall and be light on your feet.
Breathing
will be normal for this exercise. 20 counts for each set.
Mountain Climbers
How to do:
Get into a pushup position so your hands are directly under your chest at
shoulder width apart, with straight arms.
Lift
your right foot off the floor and slowly raise your right knees as close to
your chest as you can. Return to the starting position and repeat with your
left leg.
Sit-Ups
How
to do: Lie on your back with your knees bent and your feet flat on the floor.
Place your finger tips behind your ears/head with your elbows out to the side.
With
your head pointing straight and forward, raise your body up towards your knees,
lifting your shoulders off the floor. Lean back down to start position and
repeat. While you are lifting your body releases your breath and take breath
while you are moving to your start position
Try
to do 20 counts in each set and take rest for 30 sec., perform 3 set.
V-Ups
How
to do: Lie on your back with your arms and legs straight - extended together.
Raise your upper body and legs, use your arms to touch your toes, then go back
to the start position and repeat the exercise.
When
you are touching your toes exhale and inhale when you are going back to your
start position. 15 count for each set.
Bicycle
Crunches
How
to do: lie on the floor with your hands behind your ears/head. Raise your knees
and close your right elbow towards your left knee, then close your left elbow
towards your right knee. Repeat the exercise for 20 counts.
Exhale
when your elbow closes to your knee and inhale otherwise.
Russian
Twist
How
to do: Sit on the floor with your knees bent, feet lifted a little bit and back
tilted backwards. Then hold your hands together and twist from side to side.
Try
to do 20 counts in each set and take rest for 30 sec.
Bridge
How to do: Lie
on your back with your knees bent, feet flat on the floor and hands by your
side.
Tighten
your abs and butt to lift your hips off the ground. Try to create a straight
line from knees to shoulders and hold this position for 10 sec with normal
breathing for each set. Lower back down to start position and repeat and
perform 3 set after every set take 30 sec rest.
Plank
How to do: get
into pushup on the floor. Place your forearms on the ground with your elbows
aligned below your shoulders and your arms parallel to your body, at about
shoulder-width distance apart.
Make
sure your body is lifted and parallel to the floor for the duration of your
plank.
During
plank make sure your breathing is normal. Hold the position for 30 seconds. You
can change or increase the time of exercise.
Side Plank
How to do:
Lay on your side with one forearm flat on the ground. Prop your body off the
floor, lifting your hips until your body is in a straight line from your ankles
to your shoulders. Your feet should be stacked one on top of the other and your
free hand straight up in the air or on your waist.
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