Plank - Hold your body in a plank position for 30 seconds, keeping your core engaged and tight.Ĭhief Operating Officer, The Compounding Pharmacy of America.Slowly bring your other foot to the box before lowering to the starting position-15 repetitions for each leg. Box Step Ups - Place one foot firmly on a sturdy box or step, then drive through your heel, so you’re atop the box with your legs completely straight.Slowly lift your chest and arms off the floor, keeping your legs flat, and hold for 30 seconds. Isometric Y - Begin by lying with your front flat on the floor, arms extended overhead in a Y shape.Slowly pull the hand weight toward your side and pause before lowering it to the starting position - 12 repetitions on each side. Hand weight Row - Begin on one knee with a hand weight in the opposite hand and resting on the floor.Take a hand weight in each hand with your hands facing forward and press them up until your arms extend fully. Hand weight Bench Press - Position your back, head, and glutes on a bench or the floor, and keep your feet flat as well.Bodyweight Squats - (See above) 15 repetitions.Reach your arms over your head, jump into the air, and upon landing, resume a squat position, prepared for another repetition. #Exercise plan for weight loss at home fullDo a full pushup, then jump your feet toward your hands and drive yourself towards a standing position. Burpees - from a squat position (see above), lean forward into a plank position.Continue alternating legs, building speed as you go. Switch quickly and pull the opposite leg to the chest. Mountain Climbers - from a plank position and keeping your palms flat on the floor, draw one knee to your chest with your abs engaged.Bodyweight Squats (30 seconds each leg) - see beginner’s workout.Return to the starting position by rolling back one vertebra at a time. Sit-ups - keeping your feet flat on the floor and your knees bent, slowly lift your torso to a sitting position while engaging your abs.Press into your heel to push back up into the starting position. Lower your body until the thigh is parallel with the floor and the shin is vertical. Lunges (30 seconds per leg) - with feet hip-width apart, step forward with one leg, engaging the heel with the floor first.Slowly bend your elbows until your chest nearly touches the floor, then return to the starting position. Pushups - complete pushups by beginning from your knees or toes, and keeping your body level.Jumping Jacks - this common calisthenic exercise gets your blood pumping and your arms involved in your cardio routine.Then, add a daily cycle each week for four weeks. Complete the full cycle once every day, three to four days per week. The routine: To begin, complete each exercise for 45 seconds, then rest for 15 seconds in between. Slowly bend your arms and lean towards the wall until your nose is nearly touching it pause and return to the starting position.
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