No Need To Leave Your House Today To Get A Great Sunday Workout Right At Home!
So, you’re sitting there thinking about all the reasons why you shouldn’t go to gym. Such as Sunday should be rest day, the traffic will be hectic and so on. Well guess what, you don’t have to go anywhere all you have to do is take 20 minutes out of your day today, and do the following exercise plan…let’s go!
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repetitions
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repetitions
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repetitions
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table … your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step – up’s : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repetitions
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push – ups : 15 repetitions
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
If you really want to go crazy! Do the whole cycle again!
A minutes rest is needed in between exercise’s. Proper form is important. Do not hold your breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
Cool down by walking around, till your heart rate starts getting back to normal, and then stretch for 10 minutes starting from your lower body, working up to your upper body.
Your feedback on this quick 20 minute Sunday workout would be hugely appreciated, happy Sunday!