A quick 30 min workout to try at home

home-workout-fitness-fun

Okay here is a workout that is designed to get the blood pumping. And all you’ll need is a chair or a couch to rest your knees onto, and a door frame. For this workout alternate rounds for four rounds. Then do the ab exercises at the very end. The ab workout can be stand alone if you decrease rest and time accordingly for rounds. Remember to do a full body stretch afterwards and most importantly have fun!

ROUND ONE & THREE:

  • 2o JUMPING JACKS
  • 10 PUSHUPS
  • 25 SQUATS
  • 20 DOOR ROWS
  • 10 INCLINE SHOULDER PRESSES (have knees on couch / chair and hang over edge, hands on the floor, keep knees on couch and lower yourself slowly then push back up. focus the incline on the shoulders, tuck head and beware of failure)

ROUND TWO & FOUR:

  • 30 HIGH KNEES
  • 20 MOUNTAIN CLIMBERS (count off your right leg)
  • 15 JUMP LUNGES
  • 30 PUNCHES
  • 35 HIP BRIDGES

ABS:

*45 seconds each exercise, 10 seconds rest

  • HOLLOW BODY
  • SIDE PLANK RIGHT
  • SIDE PLANK LEFT
  • HUNDREDS
  • CRUNCHES
  • LEG RAISES (have feet 6 inches off the ground and do not let them touch the ground at the end of the rep)
  • HEEL TAPS
  • RUSSIAN TWISTS
  • FULL SITUP (hands touch the floor behind you, then in front of you, then behind you to complete a full rep)
  • BICYCLES (10 seconds slow, 10 seconds fast, 10 seconds slow, 15 seconds fast)

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