For all that want to save money, however, plan to form their own home gym, and rushing of time, we have a certain idea. All you need is a small part of your apartment (in the living room or bedroom floor). The recommended workout in this article tones all your muscle groups when it is repeated twice – all it for about 20 minutes!
Time: One minute.
This exercise is for your warming up.
Instructions:
– Starting position – a traditional push-up starting position with your shoulders over hands and weight on your toes.
– Bend the knee, bringing your right foot forward and putting weight on the ball of your foot.
– Bringing the left knee forward, switch legs while moving the right leg back like you’re running in place in a plank position.
– Repeat as many times as you can in one minute.
Repetitions: Two sets of 10.
They are an excellent exercise for your inner thighs and butt.
Instructions:
– Starting position – standing position with your hands together in front of your chest. Your feet are stepped apart, around 20 inches between your heels and your toes out slightly.
– Keep your shoulders over your hips, bending your knees and elbows and lowering down so your weight is back on your heels.
– Then straighten your legs and arms and return to the starting position. It completes one repetition.
– Do two sets of 10 reps.
Repetitions: 10 reps, each side.
It targets your shoulders, arms, and core:
Instructions:
– Starting position – a plank position with your forearms resting on your mat, legs straight and your feet hip-width distance apart. Engaging your core to avoid straining your lower back, draw your navel toward your spine.
– Place your right palm on the mat, keeping your right arm straight as you raise your body. Your torso should be parallel to the floor,
– Repeat with the left arm and reach a straight-arm plank.
– Finishing movement of your right forearm back onto the mat, then move your left forearm and lower yourself back down into elbow-plank position.
– Repeat 10 reps, and then reverse the direction for another 10 reps.
Repetitions: Two sets of 10.
It burns calories and tones your legs
Instructions:
– Starting position – standing position with arms at sides and feet shoulder width apart.
– After getting a regular squat, jump up as explosively as you can.
– When landing, lower your body back into the squat position. It completes one rep.
– Do two sets of 10 reps.
Repetitions: Two sets of 10.
It targets core muscles.
Instructions:
– Starting position – lying on your back and reaching your arms behind you with your legs pointed toward the ceiling.
– Lifting your head and shoulder off the ground, swing your arms toward the ceiling and touch your toes.
– Do two sets of 10.
Time: Hold for one minute.
It targets your core, but you’ll feel the burn in your glute muscles, too!
Instructions:
– Starting position – sitting position with your legs out in front of you, spine long, heels together, and palms by your pelvis with fingertips forward.
– Raise your pelvis off the ground and move your hips forward, making a flat tabletop shape with your body. Place your feet firmly on the ground.
– Your glute muscles should be engaged
– Hold for a minute (if. too hard, break it up into 30-second sessions).
Source www.ffbody.com