1. Burpees :
- Start Standing: Stand with your feet shoulder- width apart, arms at your sides .
- Drop Down: Squat down, placing your hands on the floor in front of you .
- Kick Back: Kick your feet back into plank position .
- In during workout pusp-Up are optional : Perform a push-up [chest to the floor ] if you want to the level up .
- Jump Feed Forward: Jump your feet forward , back toward your hands, returning to a squat.
- Jump Up: Jump up explosivly, reaching your arms overhead .
- Land Softl: Land softly and repeat workout .
Do as many reps as you can for 30-60 seconds, then rest you can do this for few rounds!
2. Squats workout :
- Starting Positions:
- Stand with your feet shoulder width apart.
- Your toes should be pointing slightly outwards.
- Keep your chest up and your core engaged.
- You can keep your hand in front of you for balance or clask them behind your had.
2. The Descent :
- Initiate the movement by pushing your hips back as if your sitting in a chair.
- Bend your knees, keeping them align with your toes. Avoid letting your knees cave inward.
- Lower your body until your thighs are parallel to the ground (Or as low as you comfertable can go). This is full squat. If you can’t go that low, that’s ok.
- Keep your back straight and your gaze forward.
3. The Ascent :
- Dry through your heels to return to the starting position.
- Keep your core engaged and your back straight as you stand up, squeeze your gluts at the top of the movement.
4. Breathing :
- Inhale as you lowert your body.
- Exhale as you stand back up.
5. Variations :
- Bodyweight Squats : Use your body weight for resistance.
- Goblat Squats : Hold dumbbell or cattelbell in front of yōur chest.
- Back Squats : Place a barbell across your uper back.
- Front Squats : Hold a barbell across the front of your shoulders.
6. Tips :
- Focus on proper form to avoid injuries.
- Start with a manageable number of reps and sets.
- Gradually increase the weight or reps as you get stronger.
- Listen to your body and take a rest day when needed.
Squats are a fantastic exercise for building lower body strength and overall fitness. Remember to focus on form and progress gradually!
3 Push-up workout:
- Warm-up [5 minutes] : Start with some light cardio like jumping jacks or or high knees top get your blood flowing . Follow this up with dynamic stretches such as arm circle , shoulder rotation , and wrist stretches.
2. Standard push-ups (3 sets of as many reps as possible- AMRAP) :
- Get into a plank position with your hands shoulders- width apart, fingers pointing forward.
Lower your body until your chest nearly touches the floor, keeping your back straight.Push back up to the starting position, extending your arms fully.Rest for 60-90 seconds between sets.
3. Incline Push-Ups (3 stes of 10-15 reps):
- Place your hands on an elevated surface like a bench or a wall.
- Perform push-ups as you would in the standard push-up, but with your body at an incline.
4. Decline Push-ups ( 3 sets of 8-12 reps ) :
- Place your feet on an elevated surface, such as a chair or a step.
- Perform push-ups, keeping your body in a straight line.
- Rest for 60 seconds between sets.
5. Wide Grip Push-ups (3 sets of 10-15 reps):
- Place your hands wider than shoulder-width apart.
- Lower your body, focusing on engaging your chest muscles.
- Push back up.
- Rest for 60 seconds between sets.
6. Cool-down (5 minutes): Finish with static stretches, holding each stretch for 30 seconds. Focus on chest, shoulder, and triceps stretchesin this workout.
emember to maintain proper form throughout the workout to avoid injuries. If you’re a beginner, start with fewer reps and sets, and gradually increase as you get stronger. Listen to your body and take rest days when needed.
4. Walking Lunges workout :
- Starting Position: Stand tall with your feet hip-width apart. Engage your core.
- The Lunge: Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle. Your front knee should be directly above your ankle.
- Push Off: Push off with your front foot to bring your back leg forward, transitioning into the next lunge.
- Keep it Moving: Continue alternating legs as you “walk” forward.
- Focus Points: Keep your torso upright, your core engaged, and your gaze forward.
- Reps and Sets: Aim for 3 sets of 10-12 lunges per leg in this workout.
5. Mountain Climber :
- Starting Position: Get into a high plank position. Your hands should be shoulder-width apart, with your body forming a straight line from head to heels.
- The Movement: Bring one knee towards your chest, then quickly alternate, bringing the other knee in.
- Keep it Going: Continue alternating legs, as if you’re running in place in a plank position.
- Focus Points: Maintain a strong core, keep your back flat, and keep your hips down.
- Reps and Sets: Aim for 3 sets of 30-60 seconds in this workout .