This is a quick and simple mini workout that you can do at home or take it with you on your summer vacation.

It can easily be done in limited space and requires no equipment other than your own body weight.

There are some benefits of body weight exercises:

  • Requires no gym membership or equipment
  • Requires little space to workout
  • Inexpensive
  • Convenient
  • Countless exercise variations
  • Low risk of injury
  • Increased flexibility

The Dynamic warm up is important to prepare your body for the workout, to prevent injury and to increase your heart rate. The below is an example and each round should be 1 min for a total of 5 min.

1.) High Knees —   lift both knees high while jogging. Try to get your knees as high to your waist as you can

2.) Squats — Squat side to side, Keep 2.) Squats — Squat side to side, Keep chin up, eyes straight ahead, make sure the spine is neutral, core engaged and knee above toes (not over toes).

3.) Shuffle Side to Side — This exercise will help warm up the hip flexors.

4.)Large Arm Circles — Make large circles with both arms forward and then reverse

5) Jumping Jacks: Jacks with no jumping 15-20, Regular Jacks 10-15. This exercise is a

total upper and lower body warm up

The Cool Down Stretches are just as important as the warm-up.  Always remember to take the time to stretch at the end of your workout. Stretching will help prevent tightness, flexible and help also to avoid injuries. The below are an example of static stretches. They are down without moving and should be held for 15-30 sec and make sure to do both sides! 

1.) Quadriceps – Standing, bring your right foot, to your butt and hold. You can use your hand to grab your ankle or pant leg. Hold. Switch legs To keep balance you can hold opposite arm out to the side, or hold onto wall or chair.

2.) Hamstring — Standing, lift toe and place hand above the knee. Keep leg straight and lower your upper body, keeping your back straight, until you feel the stretch. Hold.  Switch legs.

3.) Glutes — Lying on your back, cross right leg over your bent, left knee. Then bring left knee to chest, holding onto the back of your thigh, gently pressing right knee wide. Switch legs.

4.) Chest — Standing straight, interlace fingers behind your back as you straighten out your arms and lift chin to the ceiling.

5.) — Take one arm overhead, bend at the elbow joint behind your head, palm should be around the centre of your back, gently pulling elbow with opposite hand. Hold . Taking the same arm across the chest, gently pulling at the elbow joint, to extend through the shoulder in the front. Hold Switch arms.

6.) On all fours, round out your back like a cat and then invert it, making a C-shape with your spine, Repeat three times. Then sit back between your heels, forehead on the mat, arms extended in front of you, as you lengthen your back.

Down Load Here

 

 

%d bloggers like this: