The Jumping Jack workout is based on whole-body movement which mainly focuses on four quads. Doing it on a lesser degree of angle can also affect your shoulder, groin, calves, upper and lower back, thighs, and hamstring.
How to do it?
Stand with your feet close together and hands set alongside your thighs. Then hop with your feet stretch sideways and arms above your head simultaneously. Now jump back to your original position.
Practising jumping jacks for 30 minutes can help you burn 200 calories. However, doing it again and again at a regular pace could be challenging and exhausting. So, you can break them into three sessions of 10 minutes with 50 sets each and get a 5-minute rest in between. Rest between the exercise is very important as it gives you the energy to keep you in the form and don't make the exercise monotonous and tiring.
Stair training works on the areas like calves, hamstrings, glutes, and quads. It targets hour lower core of the body, it improves the stamina of your cardiovascular system. Walking up and down the stairs for 20-30 minutes at a constant speed. Slowly increase the time limit from 30 minutes to 40 minutes and speed to a quicker rate. The exercise could work gradually and time taking to work on your body.
Butt kicks mainly target your glutes and hamstrings. Stand straight with your feet spread the same as your shoulder-width apart and swing your arms toward each side one at a time. Now bend your right knee and touch your butt with your right ankle. Repeat the same with the left leg. Do it at a slow rate until you get on with it perfectly. Practice for 30 seconds to 1 minute with 2 or 3 sets each.
The mountain climber works perfectly on muscles like abs, glutes, lower back, and legs. This will give you a hard strong core and also lose fat around your belly.
How to do it?
Make a high plank position with a tight core, then bring your right knee up towards the pivot of your core area and instantly change it with your left leg.
Do this in 1-2 sets of 10-15 repeated times for at least 5-8 minutes. Start with a slower pace and gradually increase the speed with routine. It is essential to make a correct posture and align your body properly duri
Burpees are considered a difficult exercise for a full-body movement that improves blood circulation, heat pump, strength, and flexibility. It is an intense exercise that involves whole-body action.
How to do it?
First, stand with your arms width apart and make a squat position. Lean forward and touch your toes of the feet with your palms, and stretch your feet behind to form a plank position. Now get back to the squat position and jump. Repeat this for 5 minutes with 3-5 sets of 8-10 repeats each.
Squat jacks target your lower body and improve posture and strength. Stand with your lying your legs together and hands alongside the thighs like in a straight soldier position. Now jump and spread your legs before settling in a squat position. Lift through the heels and jump back to the original position. Practice this exercise with 1-2 sets of 10-15 times each.
This exercise will provide you with a full-body warm-up. It gives you strong arms, chest, upper, and lower back, and core abs. Stand straight with the gap between your feet. Now bend at the waist and touch the floor with your hands. Now move your hands forward to form a plank position. Once you get the plank position, walk your feet towards your hand and stand up. Practice this exercise in 2-3 sets of 15 repeats each.
High knees improve metabolism and burn calories at a higher rate. High knees will give strength to your core, legs, and back. Stand with a gap between your legs. Then pick your knees to the waist area and lower your feet slowly to the floor. Similarly, repeat with the other leg. That makes a complete cycle. Do this for 30 seconds and gradually increase the time as you get comfortable with the exercise.
Donkey kick works perfectly for your glutes and hips. For the exercise, you need to get down on your knees and make a posture like an animal and the knees should be in alignment with your hips. Now kick your right leg out and take it back in the original position. Do this exercise with your left leg to make a complete cycle. Practice 3 sets of 15-25 repeats for 1 minute.
This exercise mainly targets the abs and sides. Lie down on your back and put your hands below your hip for support. Now lift your both legs perpendicular to the ground. That will put pressure on your stomach, you can rotate while keeping your legs together. Note your abs should be tight and straight throughout the exercise.
