Hi and welcome back to the Fitness At Home, where we'll be starting our journey towards getting those perfect abs, a toned butt and sculpted legs together.
We're going to keep it simple. All you need to do is follow these tips. This is going to help boost your agility, endurance, core strength and also help you sweat out those unwanted fats in no time.
All exercises today are 30 seconds each with a 10 second break between them to help you catch your breath and finish strong. Start in a plank position with wrists and elbows beneath shoulders, bend knees to jump feet forward outside hands then lift your chest up and bring your hands together in front of the body coming into a low squat.
Reverse the movement to return to start Squat thrusts are a great low impact alternative to those dangerous full burpees. and are a great start to any cardio routine. Start in a high plank with your feet mat width apart, hop your feet together then back to the starting position to finish one rep. Adding some simple movement to planks turns the core move into a core cardio killer combo. Alternate between hopping from your left to your right foot with swiping each arm in the opposite direction to create momentum.
You'll spike your heart rate while feeling a bit like you're at a dance party with this one but keep moving with a controlled breathing pattern. Start in a quarter squat with feet as wide as the mat and begin moving your feet quickly in place then dive to the floor and jump back up to finish one rep. Reap the benefits of burpees without burning out after dropping to the floor over and over again with this simple burner.
Step your right foot out and down to the floor while picking up your left knee to your hip height and switching arm positions. Continue alternating your feet while moving to the right for three high knees then reverse the movement to start.
From a standing position shift your weight into your left foot and reach your right hand down to the floor while your right knee hovers right behind the left leg. Push through your left foot to jump laterally to the right while switching arms to land with your right foot planted, left leg bent and hovering behind the right and your fingers touching the ground. Get the blood flowing throughout your entire body and build your coordination with these quick movements. Take small quick alternating steps with your feet while at the same time extending arms in an alternating pattern to perform quick punches. To nail the coordination required for this one start with either just the fast feet or the punches and pace yourself well while you're doing them. Push through your feet while turning 180 degrees to land in a squat position facing the opposite direction. 180 degree squats test your lower body and core as you rotate from side to side with each step.
Push through the right leg to take a small jump up into the air lifting the left knee off the floor and driving it towards the chest while swinging bent right arm forward until the elbow is in line with your shoulder. Knee drives make this basic lower body move more heart rubbing for the double benefits: more endurance and of course more sweat.
Start in a plank position with your hands below your shoulders, push down into your hands to lift your hips up and back while bending your left leg and pulling the left knee in towards your chest. For an easier variation scale this moves down by skipping the knee drives and shifting just the upper body and hips back. Bring your knees in as close to the opposite elbow as possible and keep your core tightened as you work your way through this exercise. If you need a break make sure you stay in a downward dog position and take deep breaths to recharge.
Start seated knees bent feet flat on the floor and arms extended at the sides just behind the butt then roll back onto your shoulders using momentum roll forward pushing through your soles to stand up and jump straight off the floor keeping your arms extended at the sides. If this seems a little difficult practice just the roll-ups to get comfortable with the movement before adding in the jumps or avoid them all together. Place any small object on the mat in front of your feet and continue alternating your feet while lightly tapping your toes on the target for 30 to 60 seconds To test your coordination and stability rotate around your target object while performing your toe taps.
Start in a plank position with wrists and elbows beneath shoulders, bend knees to jump feet forward outside hands then lift your chest up and bring your hands together in front of the body coming into a low squat. Reverse the movement to return to start.
Squat thrusts are a great low impact alternative to those dangerous full burpees and are a great start to any cardio routine. Start in a high plank with your feet mat width apart, hop your feet together then back to the starting position to finish one rep.
Adding some simple movement to planks turns the core move into a core cardio killer combo. Alternate between hopping from your left to your right foot with swiping each arm in the opposite direction to create momentum. You'll spike your heart rate while feeling a bit like you're at a dance party with this one but keep moving with a controlled breathing pattern.
Start in a quarter squat with feet as wide as the mat and begin moving your feet quickly in place then dive to the floor and jump back up to finish one rep. Reap the benefits of burpees without burning out after dropping to the floor over and over again with this simple burner. Step your right foot out and down to the floor while picking up your left knee to your hip height and switching arm positions. Continue alternating your feet while moving to the right for three high knees then reverse the movement to start.
From a standing position shift your weight into your left foot and reach your right hand down to the floor while your right knee hovers right behind the left leg. Push through your left foot to jump laterally to the right while switching arms to land with your right foot planted. Get the blood flowing throughout your entire body and build your coordination with these quick movements.
Take small quick alternating steps with your feet while at the same time extending arms in an alternating pattern to perform quick punches. To nail the coordination required for this one start with either just the fast feet or the punches and pace yourself well while you're doing them. Push through your feet while turning 180 degrees to land in a squat position facing the opposite direction. 180 degrees squats test your lower body and core as you rotate from side to side with each step.
Push through the right leg to take a small jump up into the air lifting the left knee off the floor and driving it towards the chest while swinging bent right arm forward until the elbow is in line with your shoulder. Knee drives make this basic lower body move more heart revving for the double benefits of more endurance and of course more sweat.
Start in a plank position with your hands below your shoulders, push down into your hands to lift your hips up and back while bending your left leg and pulling the left knee in towards your chest. For an easier variation scale this moves down by skipping the knee drives and shifting just the upper body and hips back. Bring your knees in as close to the opposite elbow as possible and keep your core tightened as you work your way through this exercise.
If you need a break make sure you stay in a downward dog position and take deep breaths to recharge. Start seated knees bent feet flat on the floor and arms extended at the sides just behind the butt then roll back onto your shoulders using momentum roll forward pushing through your soles to stand up and jump straight off the floor keeping your arms extended at the sides.
If this seems a little difficult practice just the roll-ups to get comfortable with the movement before adding in the jumps or avoid them all together. Place any small object on the mat in front of your feet and continue alternating your feet while lightly tapping your toes on the target for 30 to 60 seconds.
To test your coordination and stability rotate around your target object while performing your toe taps. I know how difficult this kind of workout can be for us beginners to get through but if you made it through the day I'm proud of you and it's all going to be worth it in the end.
Make sure you comment and share the article if you get some new Knowledge. And until next time Stay Tuned and Stay Fit.
Thanks For Reading.
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