These are a great warm-up and a nice cardio exercise to get your blood pumping before strength training. If you don’t fell do the trick just as well. Stand straight with your feet hip-width apart and arms along your sides. Now jump up, bringing your feet apart and raisin overhead. As soon as you touch the floor, jump up again, getting back into the starting position. Kinda like at a pop gig. D immediately get on to the next one. It’s important not to rest between the exercises in this workout to make your muscles engaged for the whole time.
forward in a pendulum motion. Without stopping at the standing position, step forward on your whole foot and bend your knees again, this time touching your left knee to the floor. Again, keep your core engaged and your back straight. Push yourself up and backward into another rep. All in all, it should look like the most hesitant spring steps before a run ever.
Repeat this move for 30 seconds, then switch your legs and have another 30-second go with your left one. forward in a pendulum motion. Without stopping at the standing position, step forward on your whole foot and bend your knee to the floor. Again, keep your core engaged and your back straight. Push yourself up and backward into another rep. All in all, it should step before a run ever. Repeat this move for 30 seconds, then switch your legs and have another 30-second go with your left one.
This is an upgrade to regular squats that add some static load to the dynamic one. Your quads, hamstrings, and glutes w straight with your feet shoulder-width apart. Lower into a squat, bending your knees and pushing your buttocks out. Keep your back straight and don’t lift your chair behind you and sit on it — just don’t forget it’s imaginary, though. When you’re in a squat, stay still for three seconds finally, get up into the starting position and do it all over again. 10 reps should convince you there’s no actual chair
Mountain climber twist
We’re going up! This exercise will train your core, abs, and — to a lesser extent — your hips. Get into the push-up position with your palms on the floor right beneath your shoulders, and your lower body propped on your toes. Bring your right leg to your chest, twisting your core at the same time and try Put the leg back down and repeat with your left leg and right elbow. Overall, imagine there are steps you’re going up, but Full 30 seconds of this catwalk will do the job
Admit it, you’ve just rolled your eyes! Don’t do that, please. What kind of workout it would be if there were no burpees? They’re fast and furious, engaging alm much-wanted cardio effect to the bunch. Anyway, let’s refresh it in your memory. Stand up with your feet hip-width apart, then bend your knees and put your hands on the floor. Kick those legs of yours b position and do just that! I mean, bend your elbows until you touch your chest to the floor and then push yourself back u bringing your legs under your body. Push with your legs to propel yourself up, straighten up and raise your hands in another rep. That’s a burpee for ya! 10 times will be just fine
Here comes the serious stuff! Where regular push-ups only train your shoulders, triceps, back, and chest, blast-off variant whole bodywork! Add the abs, hips, and glutes to the muscles I just mentioned — it’s a real workout machine! Start in the standard push-up position, placing your hands right beneath your shoulders and your feet on tiptoes. Lower chest, then push yourself back up. Now to the interesting part: when you’ve returned to the initial position, bend your knees and push your buttocks back until you almost sit on your heels.
Your hands should remain on the floor straight, and your abs tightly squeezed. It’s a love child of a squat, a burpee, and a push-up. Return to the initial position again and repeat. If you want to add some more hardcore to this exercise, you can push you a jump with your arms raised to the ceiling. This way, you’ll burn your thighs and glutes — that is, if you’re not tired of eng easy and do it like I told you earlier. How about 10 reps for blast-off push-ups too? I think it’s quite enough.
are quite a versatile exercise if you recognize a way to do them. This variation, for example, engages your biceps much more t dumbbells when you’ve got everything you need just under your feet? I mean, the floor? Get into the regular push-up pos your shoulders and. We’ve done that several times already, you know what to do, right? Now move your hand’s thumbs touch, forming the shape of a diamond. Bend your elbows and lower your body to touch the floor with your chest your arms are as close to your torso as possible. Keeping your elbows apart will shift the strain, and your biceps will get repeat. Do 10 reps here as well.
You don’t want to forget about your back, do you? This exercise looks ridiculous but it’s awesome for your lats, which are the largest back muscles, as well as your Lie on your stomach face down with your legs straight and your arms along your body. Try not to squash your nose on your head and shoulders off the floor. Keep this position for a couple of seconds and get back down. Repeat this for 30 seconds and get ready for the last exercise of this set.
Yep, triceps are the last muscles in this full-body workout, and you can target them easily with dips. All you need is a that matters — even steps will do if they’re high enough. Sit on the couch and place your hands at your sides, grabbing your butt from the couch and prop yourself on the heels, keeping your legs straight, and the hands still there on the edge well as your entire body from shoulders down. Now bend your elbows at a right angle and push yourself back up. That’s Now repeated it 20 times, and you’re free! Okay, so this is a workout for almost every muscle in your body, and it only takes 10 minutes a day.
You can do it every other day without any harm because it only uses your body weight and doesn’t strain good old warm-up before you start — well, jumping jacks are there for you, so good training to you! By the way, before I forget, you can also add your exercises and variations to this list, or just increase the number of reps for each of the ones I told you about today. It will make the whole routine a bit longer, but it’ll bring you much more benefits later. And you’ll still not need to go to the gym, so time will be well-spent! What other exercises would you add to this full-body workout? Let me know down in the comments! If you learned some Bright Side of life!