👉🏼 No equipment
👉🏼 30 seconds on each exercise, 10 seconds rest (time for moving to the next exercise)
👉🏼 No Repeat
PUSH UP ROTATION
Push-up with rotation is a functional training exercise that integrates two pillars of natural human movement: pushing/ pulling and rotation.
It works the muscles of the chest, anterior deltoid, and triceps while demanding the stabilization strength of both shoulder blades and spine.
SIDE PLANK (R)(L)
The side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in a straight position supported only by one arm and the side of one foot.
heel Taps to your workout routine helps to target the oblique muscles. The obliques are located on the side and front of the abdomen and strengthening these muscles can help tighten the entire side ab wall effectively.
leg raise twist
The hanging leg raise is very helpful for strengthening your shoulders and arms because it is performed in a position with hanging.
Lying Windmill offers great benefits to thoracic extension and rotation alongside scapular upward rotation and shoulder flexion. Unfortunately, for people that require thoracic extension and rotation, shoulder impingements quite often present alongside.
plank knee in a twist
planking over crunches or sit-ups, since planks put less strain on your spine and hip flexors. Plus, a plank will tone your back, glutes, hamstrings, arms, and shoulders at the same time.
side plank hip up(R)(L)
side plank hip lift forces you to stabilize the scapula (shoulder blade) while also firing up the gluteus medius to control the hip movement.
RUSSIAN TWIST PUNCHES
It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction. It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement
mountain climbers to side
Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it’s almost like getting a total-body workout with just one exercise
It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction. It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement.
bicycle crunches to your workout routine help to increase core strength slim down your waist and improves your stability and flexibility. This exercise works your abs and obliques and because keeps your body moving constantly, boosts your heart rate, and burns even more calories.
side leg raises (R)(L)
Side leg raises are an exercise in which you engage your hip abductor muscles to lift your leg out to the side and away from the midline of your body. They’re simple and effective to strengthen your core, glutes, and hips.
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