exercise equipment

If you are busy
not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog : in one place for 3 minutes

2) Jumping jacks: 25 repeats
When landing
bend your knees slightly to reduce the impact on knee joints.

3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis

4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor
lift your body off the floor to form a straight line
a sort of a bridge
from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back
hamstrings and gluteus.

5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings
gluteus
quards.

6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head
till your hips come slightly off the floor. Hold this position for a second
and then lower your knees.
Muscle worked: lower abs and obliques.

7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position
supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps
deltoid muscle
gluteus
quards
hamstrings
calves.

8) Push – ups : 15 repeats
Muscle worked: triceps
deltoids
pectorals.

9) Squat thrusts: 1 minute
Stand straight. Now
drop to a crouch position. Immediately thrust your legs out straight behind on your toes
in push up position
now jump to pull legs back to the chest
in crouching position
then stand up straight

Muscle worked: arms
legs
chest
and lower back.

Cool down by walking around
till your heart rate starts getting back to normal
stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body
improves cardiovascular efficiency and tones and strengthens the body.