10-minute workout for the whole body

#6 Burpees

Related image

– Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.

– Push your hips back, bend your knees, and lower your body into a squat/

– Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.

– Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.

– Jump your feet back so that they land just outside of your hands.

– Reach your arms over head and explosively jump up into the air.

– Land and immediately lower back into a squat for your next rep

#7 Crunches

Image result for Crunches exercise

– Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

– Now place your hands lightly on either side of your head keeping your elbows in. —

-Tip: Don’t lock your fingers behind your head.

– While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

– Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: – Focus on slow, controlled movement – don’t cheat yourself by using momentum.

– After the one second contraction, begin to come down slowly again to the starting position as you inhale.

– Repeat for the recommended amount of repetitions.

#8 Scissors

Image result for scissors exercise

– Lie on your back, with your hands on the ground.

– Lift your feet 30 cm high and cross them 10 times, performing a movement similar to the cutting with scissors.

– Do not take a break, and repeat in 3 sets of 10 repetitions.

– You should not touch the ground with your legs while performing the exercise.

Leave a Reply

Your email address will not be published. Required fields are marked *