Hey there everyone !
First of all i would like express my gratitude to each and every one of you for the love and support you gave for my first post that really motivated me to write an even better post for you guys now. Thank You so much .
So we talked about nutrition,*phew* now let’s cut the chase and get real. Let’s get on with workouts and exercises and stuff that’ll make you sweat and catching for breath.
I am gonna start with exercises that can be done at home and are equally tough as one might do in gym.So no-one gets left out.
So here is your first 7-minute program.
- Jumping Jacks
Stand with your hands at your sides and your feet together. Jump up and spread your feet out as you simultaneously raise your arms above your head. Without pausing, jump back to the starting position. Repeat 10-12 times.
- Wall Sit
Start by standing with your legs hip-width apart approximately 2 feet from a wall. Bend at your hips and knees until your thighs are parallel to the ground, press your butt and back against the wall. Hold this position for 30 seconds.
- Push Ups
Get down on all fours with your hands slightly wider than your shoulders. Lift your knees, your body should form a straight line from your head to your ankles. Bend your arms to lower your body until your chest nearly touches the floor, then push back up to the starting position. If this is too difficult, rest your knees on the floor and perform the exercise from this position. Repeat 8-10 reps x 3 sets.
Lie on the floor with your knees bent and your hands behind your head. Raise your head, shoulders, and rib cage up off the floor about 4 or 5 inches. Pause, then lower back down. Repeat 10-12 reps x 3 sets
- Step ups
Stand facing a bench, step, or sturdy chair. Step up on the bench with your right leg, then your left leg, so that you’re standing with both feet on the bench. Step down with your right leg, then your left leg. Repeat, alternating which leg you use to step up. Do 8-10 reps x 3 sets.
Stand with your feet slightly wider than hip-width apart. Bend at your hips and knees to lower your body down; stop when your thighs are parallel to the ground. Pause for a moment, then return to standing. Repeat it 8-10 reps X 3 sets
Get down on the ground on all fours, like the top of a pushup. Bend at your elbows so that your elbows and forearms are resting on the ground. Your elbows should be directly below your shoulders, and your hips should be in line with your ankles and shoulders. Hold this position for 30 seconds.
So this is your home workout and if you did it right you’ll be left pretty sore and tensed in muscles. If it’s your first time, don’t worry if you couldn’t complete it or feeling sore before the end of the workout. Just don’t lose hope and try again tomorrow. People who are doing it for the first time remember not to break the regularity. Your body will adapt accordingly.
Some tips and tricks:
1.While doing jumping jacks don’t get carried away, jump at a constant medium pace so that you are not out of breath.
2.Use variation while doing push ups, place your hands inside your shoulders.
3.For crunches, try to keep your back straight when you come up and when go down. This will target more abdominal muscles.
4.For squats and planks, keep your back straight.
So I hope this workout will help you and do let me know how it worked out for you guys ; in the comment section.
I’ll be back soon and until then Stay Fit.