effective short at home workout!!

monicakelly21

Before you do the following, make sure your body is warmed up, you will need to get blood moving through the veins and arteries in your body. To warm up you can jog on the spot, do steps ups with one step, or skip on the spot. Each should be done for about 2-3 minutes, then you could stretch or just start into the activities.

The following is done in 4 - 3 part sections. You can get a drink after each part. The program is balanced and will give you a great quick workout. If you want more a longer workout, simply repeat on of the sections.

Here is your workout, put some music on loud and enjoy:

Section 1:

A) 10-12 push ups ( 15 second break) then 8-10 tricep push ups
12-15 slow squats (15 sec break) then 12 low half squats
C) 12 slow crunches (15 sec break) then 12 slow crunches

Section 2:

A) 12-14 dips (15 sec break) then 12 more dips
15 left leg lunges (15 sec break) 15 right leg lunges
C) 16 Alt crunches (15 sec break) 14 alt crunches

Section 3:

A) 18-20 Shoulder press (Light weight) (15 sec break) 15 shoulder press
25-30 step ups left leg (15 sec break) 25-30 step ups right leg
C) 15 Crunch and reach (for the ceiling) (15 sec break) 15 crunch and reach

Section 4:

A) Push ups position static hold 20 sec (break for 15) then repeat
15 -18 V-Squats (feet out) (15 sec break) 15-18 V-squats
C) 14-16 knee up crunches (15 sec break) 14- 16 knee up crunches

______________________________
I do this at home when I can't make it to the gym...maybe 25 minutes to do it.

monicakelly21

Before you do the following, make sure your body is warmed up, you will need to get blood moving through the veins and arteries in your body. To warm up you can jog on the spot, do steps ups with one step, or skip on the spot. Each should be done for about 2-3 minutes, then you could stretch or just start into the activities.

The following is done in 4 - 3 part sections. You can get a drink after each part. The program is balanced and will give you a great quick workout. If you want more a longer workout, simply repeat on of the sections.

Here is your workout, put some music on loud and enjoy:

Section 1:

A) 10-12 push ups ( 15 second break) then 8-10 tricep push ups
12-15 slow squats (15 sec break) then 12 low half squats
C) 12 slow crunches (15 sec break) then 12 slow crunches

Section 2:

A) 12-14 dips (15 sec break) then 12 more dips
15 left leg lunges (15 sec break) 15 right leg lunges
C) 16 Alt crunches (15 sec break) 14 alt crunches

Section 3:

A) 18-20 Shoulder press (Light weight) (15 sec break) 15 shoulder press
25-30 step ups left leg (15 sec break) 25-30 step ups right leg
C) 15 Crunch and reach (for the ceiling) (15 sec break) 15 crunch and reach

Section 4:

A) Push ups position static hold 20 sec (break for 15) then repeat
15 -18 V-Squats (feet out) (15 sec break) 15-18 V-squats
C) 14-16 knee up crunches (15 sec break) 14- 16 knee up crunches

______________________________
I do this at home when I can't make it to the gym...maybe 25 minutes to do it.