This spring wedding workout routine targets your core, arms, and legs. Do the exercises safely and take a 15-second break in between exercises. The routine can be completed in less than 10 minutes. To achieve maximum effectiveness, perform this circuit three times.
What you need:
Comfy clothes and shoes. (Check out Sleekly favorites: Athleta and EasySpirit) Optional: A mat or blanket. (Check out Gaiam Print Yoga Mats, $10.99 – $90.00)#1: Jumping Jacks (50 reps)
Performing 50 jumping jacks is the first exercise involved in this routine, but it’s important to properly stretch before doing so. Stretching of the arm and leg muscles is necessary to prevent injury during this high-impact exercise.
Start in standing position with your feet together and your hands down by your side. Jump your feet out to the side and raise your arms above your head, in one motion. Then, immediately reverse that motion by jumping back to the starting position.
#2: Body Weight Squats (15 Reps)
Body weight squats are one of the best leg workouts you can engage in, and they should be added into any workout if you want to focus on your lower body. Make sure you maintain appropriate posture when doing this exercise.
Start in standing position with your hands on your hips and feet hip-width apart. Tie your body tight, push your butt back, bend your knees and come down, then stand back up.
#3: Push-Ups (15 Reps)
This is an essential upper-body workout, and it’s one of the best activities to strengthen arm and chest muscles without actually using gym equipment. For beginners, you may want to start with your knees on the floor.
Go down on the ground and get into plank position. Your hands should be slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then come back up.
Variation 1: Shoulder/Pike Push-up
The starting position resembles a Downward Dog in yoga. Neck and back should be aligned, contract your shoulders.
#4: Reverse Lunges (15 Reps/side)
It’s not enough to only do 15 reverse lunges – it’s necessary to do 15 per side to ensure both sides of the body receive the muscular benefits of this exercise. This will increase flexibility in your hamstrings, iliopsoas, and glutes while also strengthening quadriceps. Doing this exercise incorrectly can result in an ineffective workout or possibly even injury.
Start standing tall, with you hands overhead. Take a step backward with your left foot. Lower your hips until your right thigh is parallel to the floor. Return to standing then do the same on the other side.
#5: Supine Single Leg Lift with a Crunch (15 Reps)
Performing 15 leg lifts and crunches will finish out this workout. This exercise will target your buttocks, legs, and ab muscles. It’s very important, though, to maintain proper posture while doing this.
Start lying on your back, with your hands overhead. Lift and extend your legs vertically, and lift your shoulders and extend your arms in between the lifted leg in one motion. Do the same on the other side.
There you go! Three sets of this routine will take right at 10 minutes or less, depending on how fast you go. You can include the variation in your routine to intensify the workout.
No matter how hectic and tight your schedules may be, you can always do this at home, hotel, or office –whenever you like, in your own spare time. Do the routine at least 5 times a week for a month, plus a healthy balanced diet and you should see good results!
More quick and effective workout like this on iTransform.
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Moji Tehranian
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