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20 Minute At Home Workout

by | May 22, 2020 | Training

If you’re confident in your ability to move, then this is a great little 20 minute home workout to get you moving.

1) Jog: in one place for 3 minutes

2) Jumping jacks: 25 repetitions
When landing, bend your knees slightly to reduce the impact on knee joints.  Alternatively, make these squats for a low-impact option,

3) Crunches: 15 repetitions
Lie flat on your back with your knees bent. Place your hands behind or to the side of your head with elbows pointing outwards. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.

Crunches
Muscle worked: rectus abdominis

4) Hip Bridges: 10 repetitions
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 sort of 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. Squeeze your gluteus (butt muscles) and then lower yourself.  If this is too hard for you, no problem, keep your shoulders on the floor and just lift and lower your butt.

Hip Bridges
Muscle worked: Lower back, hamstrings and gluteus.

5) Step–up’s: 1 minute
If you have a stepper great, if not, just use the first step on the nearest available stairs. 
Muscle worked: hamstrings, gluteus, quards.

6) Reverse crunches: 15 repetitions
Lie on your back with your hands on your sides. Keep you 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 obliques.

7) Mountain climbers: 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.

Mountain Climbers
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.

8) Push–ups: 15 repetitions
If you find push-ups hard then try them from your knees.  Always ensure that your hands are well placed on the floor and in line with your shoulders at all times.  Keep your butt up and try not to dip.

 Push-upsKnee Push Ups

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 pull legs back to the chest, in crouching position, then stand up straight.

Squat Thrusts
Muscle worked: arms, legs, chest, and lower back.

Cool down by walking around, till your heart rate starts getting back to normal, stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

 

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