WARM UP FOR 3 TO 5 MINUTES
Warming up is important and meant to increase your heart rate, so you can have a good workout. Some great warm-up exercise are jumping jacks, skipping rope and walking for 5 minutes.
|Beginner||30 seconds per exercise with 10 seconds in between to rest.|
|Intermediate||45 seconds per exercise with 10 seconds in between to rest.|
|Advanced||1 minute per exercise with 10 seconds in between to rest.|
COOL DOWN FOR 5 MINUTES AFTER
1. JUMPING JACKS
Tip: Make sure to keep your knees a little bent for bounce.
2. WALL SIT
Tip: Add a ball behind your back and wall squat to make it harder.
Tip: Have your knees on the floor and work your way into more advanced ones.
Tip: Kick your legs straight up in the air if you want to challenge yourself.
5. CHAIR STEP-UPS
Tip: Make sure the chair is against a wall, so it doesn’t slide!
Tip: Add a challenge and try to get your backside as close to the floor as you can.
7. TRICEPS DIPS ON A CHAIR
Tip: Make sure to face the chair against the wall.
Tip: Try to squeeze your stomach muscles and engage your glutes as you hold the position.
9. RUNNING ON THE SPOT
Tip: To make it more advanced, try to tap your knees on outstretched hands
Tip: Try to touch your knee to the ground with each lunge or try walking.
11. GLUTE BRIDGE
Tip: Really squeeze and hold your glutes at the top of the bridge to feel it.
12. LYING LEG RAISES
Tip: Lift your legs as far up as you can. As you get more advanced, try to hold them static in the air.