A practical, no-equipment workout to get the body in shape from head to toe

-Hello, ladies! How is your summer? We hope that everything is fine, and now you relax on the beach in a sexy bikini, sipping your favorite cocktail. By the way, we have good news for you!

– We have prepared a practical, no-equipment workout that will help you get the body in shape from head to toe.

-Summer continues, which means that you do not have to give up, but only improve your body for the better.

-Thus, we assure that you do not have to worry about the excess folds on your tummy, or because your inner thighs are not in a good shape: one step in a time and you will fix all your trouble spots with this awesome workout.

-Thus, we assure that you do not have to worry about the excess folds on your tummy, or because your inner thighs are not in a good shape: one step in a time and you will fix all your trouble spots with this awesome workout.

-Well, to get your body in a perfect shape, you need to perform 6 different exercises as a circuit, and repeat that circuit 3 times.

-Follow the number of reps given, take 60 seconds of rest between exercises, then rest about 2-3 minutes between rounds of this awesome workout.

-Do this workout routine 2-3 times a week, and you will see perfect results in no time!

-And now roll out your mat, pull on your favorite yoga pants and start doing our practical workout to feel a real burn and get the body in shape form head to toe.

-Below you will find instructions on how to perform each exercise correctly to avoid injury and stretching. Go for it!



#1. Squat with Kickback

Image result for Squat with Kickback

1. Start with your feet a little wider than shoulder-width apart and squat.
2. As you stand up, transfer your weight to one leg and kick back with the opposite leg.
3. Return to the starting position and repeat on the opposite side.

PROPER FORM AND BREATHING PATTERN

Keep your hips back, your core engaged, your toes pointed and keep the movement fluid and continuous. As you kick your legs back, squeeze and tighten your glutes as much as you can. Inhale as you squat and exhale as you shift your weight to one leg.

#2. Burpees

The Health Benefits of Doing Burpees Everyday - The Fat Kid Inside

1. Stand straight with your feet shoulder-width apart.
2. Squat and place your hands in front of your feet.
3. Jump back until your legs are fully extended and your body is in plank position.
4. Do a push up, jump forward and then push through the heels to return to the starting position.
5. Repeat until the set is complete.

#3. Pike Push Up

How to Perform the Pike Pushup | Men's Health

1. Get down on your hands and feet, with your hands shoulder-width apart, your legs straight and your hips up.
2. Bend your elbows, until your arms form a 90 degree angle, and bring your head close to the mat.
3. Straighten your elbows, pushing your body away from the mat, and return to the starting position.
4. Repeat until the set is complete.



#4. Plank Push Up

Image result for Plank Push Up

Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

#5. Superman Pose

Image result for superman pose exercise

1. Lie on your belly, with your arms and legs fully extended.
2. Lift both arms and legs off the floor, and hold for a count of 2.
3. Return to the starting position and repeat.

PROPER FORM AND BREATHING PATTERN

Maintain a neutral spine and inhale as you lift your arms and legs off the floor. Pull your abs in, keep your core tight and use your lower back muscles to keep your arms and legs up.

#6. High Lunge Variation

Rezultati i imazhit për High Lunge Variation

Step 1

Begin in your High Lunge with the hands on either side of your feet.

Step 2

When you are ready, on an inhalation, reach your arms up to the sky. Stack your shoulders right over your hips. Keep the alignment of the legs strong- nothing changes because the body is upright now. The arms stretch up alongside the ears. Imagine you are squeezing a block between your hands to keep the energy strong.

Step 3

Draw the shoulders down into the back and feel the collar bones broad and open. The belly is drawn into the spine.



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