All you need is these 6 exercises for a full body workout. And it takes less than 30 minutes of your time!
Perform each exercise 10 times (reps) 3 rounds (sets) with 10-20 sec rest in between each set.
Try and do the program 2-3 times per week to improve both strength & endurance.
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Stand with hands by your thighs and feet a little apart.
Now jump out with both legs a little wider than hip width.
Raise your arms above your head.
Jump back to starting position.
Repeat for 45 sec, rest for 15 sec. 3 sets
CHALLENGE: Star jumps
(like jumping jacks but you jump a little higher and spread your arms & legs out in a star shape)
Place your feet hip width apart, knees slightly bent and upper body tilting a little forward.
Slowly bend your legs and aim for your thighs to be almost parallell with the floor.
Keep your knees behind the tip of your toes and pull your belly button in to also work your abdominals.
Extend your legs and come back to starting position.
Repeat 10 times (=a set), recover for 15 sec and do another 2 sets.
CHALLENGE: On the 10th repetition hold for 15-30 sec.
Stand with feet hip width apart and upper body straight.
Take a large step forward and bend both knees so that the angle at the knee joint is about 90 degrees.
Your front knee should be behind or on top of your toes.
Now push off and come back to starting position and do the same with the other leg.
This is one repetition. Perform 10 reps x 3 sets with a small break in between each set.
CHALLENGE: last repetition in each set hold for 15-30 sec!
Place your hands on a bench a little wider apart than your shoulders.
Extend your legs and keep your arms straight, so that your body is one line from shoulders, hips and feet.
Slowly bend your arms and let your chest reach just above the edge of the step.
Push off and extend your arms.
Perform 10 reps and 3 sets.
CHALLENGE: Hands on the floor. Feet on the bench.
Sit on a step or chair and place your hands under your buttock with fingertips pointing away from the chair.
Extend your arms and lift your buttock off the chair.
Keeping your legs straight, bend your arms so that your buttock comes closer to the floor.
Extend the arm and come back to starting position.
Make sure your arms are bending and keep your shoulders away from your ears.
Perform 10 reps and 3 sets.
CHALLENGE: Elevate your feet on a step or a large ball.
Sit on a mat.
Tilt your upper body a little back and at the same time lift your legs off the floor.
Contract your abdominals by pulling in your belly button towards your spine.
Hold position 15 sec and relax by coming up in a upright position.
Repeat 6 times.
CHALLENGE: Extend your arms out to either side like a "T" and/or extend your arms up.