Hey everyone welcome back to fit fruity queen.
Today I am going to give you easy workouts you can do at your home, very quick to stay in shape and wake your body up in the morning before work or school.
I chose 4 workouts and a basic warm up so you can change them and you wont get bored plus you ll get to work all you body.
All these workout I already tried them but not at home I did them in cardio class given by professionals.
so lets start with the Basic general warm up: duration 1min 20 sec.
first thing to do is:
hamstring stretch 10 sec.
butterfly stretch 10sec.
knee to chest lower back stretch 10sec.
cat back stretch 10sec.
cobra abdominal stretch 10sec.
neck stretch 10 sec.
shoulder stretch 10sec.
standing quadriceps 10sec.
then you can choose one of those workouts
Legs workout
For level one starts with 3 sets each exercises then you can go to 4 or 5 sets and rest 30 sec each exercices
Start with
20 sumo squats
40 side leg raises (each leg)
20 deep side lunges (each leg)
20 leg extensions (each leg)
20 side leg extensions (each leg)
40 side leg raises (each leg)
Arms workout
Bye bye jiggly arms hello stong babies
So you can starts with
25 arm circles (forward)
10 push ups (knees are fine)
25 arm circles (backward)
20 dips ( use a chair or bench)
1 minute child pose to stretch
Each exercises 3 sets with 30 sec rest
abs workout
this is the hardest part
getting rid of that ugly belly so here’s 6 exercises each exercices should be done for 20 seconds and no rest between them.
1 knee to elbow crunch
2 flutter kicks
3 scissors
4 hundreds
5 reverse crunshes
6 sitting twist
Full workout
This is a 7 minutes workout very simple and basic and you can do to wake up your entire body
Starts with 40 seconds of star jump or what is called jumping jacks
Then 40 sec of body squat
40 sec push ups
40 seconds crunchs
40 sec of bodyweight walking lunge
40 seconds of mountain climbers as known as alternative knees ins
40 seconds of bird dog
40 sec of cross body crunch
40 seconds plank
And you finish with 40 sec hip rase/butt lift
I hope you enjoyed this articles and it was interesting for you let me know in the comments or on instagram which of these workout is the best
Thanks you for reading
MINIMALISTA 