1. Cardio exercises
This cardio workout includes basic cardio exercises and then moves on to some
high-intensity,high impact exercise.
Here’s the routine:
- 30 seconds jog in place
- 30 seconds high knee jogs
- 30 seconds lunges
- 30 seconds jumping jacks
- 30 seconds burpees
- 30 seconds squats
- 30 seconds burpee squats
- 30 seconds ice breaker
- 30 seconds mountain climbers
Repeat three times!
2. Lower body workout
This workout will really work your lower body with five exercise that target the glutes,hips and thighs.
Here’s the routine:
- 4 sets of 8 pulsing squats
- 8 lunges with each leg
- 8 deadlifts
- 12 one leg sit and slides
- 12 wide squat weight exchange
Repeat three times!
3 Chest workout
Your chest muscles in the upper body are equally important, and there are a variety of exercises to work every part.
Here’s the routine:
- 2 sets of 16 reps pushups
- 2 sets of 16 reps chest flies
- 10 reps Y chest press
- 16 reps pushups
- 10 reps chest presses
Repeat three times!
4. Shoulders workout
This workout focuses on the deltoids—the front, medial, and rear deltoids.
Here’s the routine:
- 2 sets of 12 reps overhead presses
- 8 reps front, side, and lateral raises
- 8 reps lateral raises with high-end pulses
- 8 reps with 8 pulses per rep straight armband press
- 16 reps per side rear delt fly band
Repeat three times!
