12 minutes workout for cardio, abdominal muscles, arms, legs and back.
No equipment needed.
30 seconds per exercise.
10 seconds rest between exercise.
Repeat 3 sets.
Exercises 1. Jump twist:
Spring with both feet and twist hips to the left, controlled landing.
Spring with both feet and twist hips to the right, controlled landing.
Repeat
2. Up-down plank:
Prone body position, straight legs, straight arms and touch the floor.
Bend arms one by one, until forearms parallel to the floor.
Push up the body by straightening the arms one by one.
Repeat
3. Crunches:
Lie down on your back, bend legs, feet on the floor.
(Optional) straight arms, and place hands above the knees
Lift upper body, contracting the abdominal muscles.
Move upper body down the floor.
Repeat
4. Squat jump:
Start in standing position.
Bend legs to lower the hips down (squat) and then spring both feet up.
Controlled landing
Repeat.
5. Knee to elbow plank:
Prone body position, straight legs, straight arms and touch the floor.
Move the right knee near the right elbow and then back to starting position.
Move left knee near the left elbow and then back to the staring position.
Repeat
6. Leg pull-in.
Sit in a "V" position while the arms supports to maintain balance.
Lift leg slightly up and move knees near the chest to contract the abdominal muscles.
Strengthen legs and maintain balance.
Repeat
Watch and follow the whole routine to exercise.
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