Most of you are in a time crunch from the minute you wake up – work, commuting to and from work, family responsibilities and more. The truth though, is that finding time for fitness is very important because of its many health benefits. This fun loving, exciting and creative 20 minutes workout program targeting your larger muscle groups (legs, back, and chest) has been designed to give you the best possible session in the shortest amount of time. It also includes several unique moves—jump ropes, mountain climbers and push-ups—designed to challenge your body in unfamiliar ways.
The aim of this workout is to keep your muscles powerful and toned. You will be recruiting a greater amount of muscle fibers, which will burn extra calories. You will also develop in the process, a strong healthier body, and more energy to handle the physical challenges of a busy life.
Perform the following exercises as a circuit; doing one set of each with little rest between exercises. If you’re unable to reach the prescribed number of reps (repetitions) in a given set, rest-pause until you reach the rep count. After each circuit, rest 2 minutes. Repeat the circuit 3-4 times, or however many times you can in 20 minutes.
ARE YOU READY? Remember this isn’t a competition, you’re meant to have fun. All you need is focus and determination – let’s start the transformational process. Move at your pace, have the right exercise gear on and lots of water to drink.
Warm Up – Star Jumps
This is your warm up exercise. If you are right out of condition start by doing 5 easy start jumps. Squat down and put your hands together on the floor. Now spring into the air and extend your arms up and out into a star. As you land, go back to your starting position. Do 5 star jumps then rest for a minute. Repeat two more times resting a minute between each set.
Bent Knee Push-Up
This amazing exercise works your upper body with focus on your chest, shoulders, arms and abs. It also does a lot for your lower back and core.
Lie face down with your stomach flat against the floor, lift your feet off the floor, bringing heels towards your butt to form a 45-degree angle or L-shape. Place hands next to your body at shoulder width, with elbows bent.
Breathe out as you push your body weight off the floor by extending arms to straight position. Pause slightly at the top then lower back to about 5cm from the ground then press back up. Perform 10 – 15 repetitions. As you get stronger you can try moving to a full push up where you push up from your toes rather than your knees.
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is approximately under the hip. This will be your starting position.
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Keep your upper body firm, feet close together, Jump 1 to 2 inches off floor, Keep elbows close to sides as you turn the rope (if you don’t have a rope, just pretend you have one and do the same movement.
Tips: The movement comes from the wrists and forearms, not the shoulders) giving rope just enough space to slip under feet — gently land with the ball of your feet.
If you get tired before you finish the workout, drop the rope, but keep arms and legs going.
To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits. This exercise should be done for 30-60 seconds.
This double combo exercise focuses on your cardiovascular endurance and also strengthens your core muscles. Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, cross over with right fist. Keep your abs engaged during this workout. (Do as many as possible in 1 minute.) Switch sides for second circuit.
Jog on one spot (Slow pace) for 3 minutes.
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