If You Want to Decrease Body Fat and Increase Muscle Strength, Try This 7-Minute Workout(Video)


One Minute Jumppin Jacks

Begin your calisthenics workout with a set of jumping jacks. They are an efficient way of warming up your entire body for exercise.Start with your feet together and arms at your side, head straight and level . Jump slightly into the air and simultaneously spread your legs out to a shoulder-width stance, landing on the balls of your feet, and swinging your arms out to the side and then over your head






Without stopping, jump slightly again and reverse this motion, returning to your original starting position . This completes one jumping jack. Continue without stopping until you are moderately winded or about two minutes, whichever comes first.


Sumo Squat Side Kick
Step 1: Stand with your feet a little wider than hip-width apart and turn your toes out. Lower into a squat, placing your hands on your hips.
Step 2: Lower into a squat, placing your hands on your hips.
Step 3: Stand up, shifting the weight into your left leg, and lift your right leg off the floor. Kick your right leg out to the side, trying to get it parallel to the floor.
Step 4: Bring your leg back in and down, returning to the squat position. That’s one rep. Do as many as you can in 30 seconds, then repeat with your left leg for 30 seconds.


One Minute Bicycle Crunches
Lie on the floor, keeping your back pressed to the ground and your hands behind your head. Raise your knees up so that they are perpendicular to the floor.
Slowly go through a cycle pedaling motion, alternating between kicking forward with the right leg and bringing the left knee to your chest and vice versa.






Side Plank With Leg Lift
Balance on the right hand and the outside edge of the right foot with the body in one straight line. Raise the left arm and leg in the air.


Plank With Knee Tap
Step 1: Start in forearm plank position.
Step 2: Only bending from the knees, drop your knees to the floor, then return back to forearm plank position. Repeat.

One minute rollouts
One Minute Higeh Knees






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