– Always warm up for a few minutes before doing these exercises.
– Do each exercise for 45 seconds.
– Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)
– Repeat circuit 3 times for a total of 15 minutes.
– Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.
Stand with your feet a little wider than hip-width apart and point your toes forward. Bend your hips and knees, sit your butt back, lower your body into a squat and make sure your knees don’t go over your toes. To help with balance, bend and hold your arms in front of your body. From this position, take a sideways step with your left leg, and bring your right leg in to a narrow squat. Return to the original wide stance squat and repeat. Keep your back straight and your chest up throughout the entire exercise.
2.Single leg lunge jump:
Start in a lunge position. Jump up with your left leg, raising your right knee to hip level.
Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back together. Don’t let your knees go past your toes. If you can, keep your hands up by your ears. If that is uncomfortable, you can lower your arms in prayer position in front of your chest.
Begin in a lunge position. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Repeat with your left leg in front.
Modify: Do regular lunges, switching off legs, with no hop.
5.Side to Side lateral jumps:
Get into a squat position and quickly push upward and sideways to land softly on opposite side. Repeat this back and forth jumping. Keep your hips and shoulders square and facing forward.
6.Donkey Kick Side Leg Swing Right/Left
Start on your hands and knees. Lift your right leg into a donkey kick and then swing it out to your side and repeat.
Source : www.myfitnessutopia.com
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