Life Designer, April 2015
KEEP FIT
Keep fit using your own bodyweight
exercise. You don’t need expensive gym
equipment or a gym membership. Learn to
use your own bodyweight to Keep fit in
only 20 min daily.
The workout starts with a warm-up jog and
then has 8 bodyweight exercises designed
to help tone and burn fat.
All the exercises are traditional old school
fitness exercises that are performed in
martial arts clubs, aerobics classes and
gyms the world over.
This quick home workout routine is
designed to improve both cardiovascular
fitness and muscular endurance. It is also
great for toning the body.
Perform each exercise as intensively as
possible and then rest for up to 30 seconds
before moving on to the next one. Always
ensure that you perform the exercises
correctly, holding proper form, especially
in the hip bridges and squat thrusts. Breath
deeply and naturally throughout.
This workout targets the whole body,
improves cardiovascular efficiency and
tones and strengthens the body. This
workout is a great way to prepare for a
more serious circuit training workout.
1. Jog in one place for 3 minutes
Simple light jogging on
the spot. This does not
have to be intensive, so
no high knees or jumping
around, it is just to gently
warm you up for a few
9
minutes before the main exercises.
2. Jumping jacks: 50 repeats
The classic old school cardio burner. Also
known as the star jump, start by standing
up straight with your feet together, then
simply jump the feet out to the sides, just
wider than shoulder width apart while
lifting you hands upwards.
Return to normal standing position. When
landing, bend your knees slightly to reduce
the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees
bent. Place your hands at the sides of your
head with your fingers lightly touching
your temples, with elbows pointing
outwards.
Try to keep your neck in a straight line
with your spine, fixing a point on the
ceiling above you is a good idea. Flex your
waist to raise the upper torso from the floor
so that you are “crunching” your
abdominals.
Ensure that your abs are engaged
(contracted) throughout the movement,
hold for a second. Then lower yourself
until the back of your shoulders touches
the mat before repeating. Muscles worked:
Abdominals
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