This routine lasts only 10 minutes and includes a set of exercises that only need your body weight, like push up, squat, plank, and jumping jacks. You can adjust all these exercises however you want. Doing these simple and effective exercises will help make your body stronger and ready for harder workouts.
How to do this workout:
Do these sets of each exercise
5 reps of push up
10 reps of squat
16 reps of plank
20 reps of jumping jacks
So you finish one set then rest for 45 seconds
Do as many sets as you can in 10 minutes
1- First exercise: (push up)
Start in a high plank position with your core tight and palms right under your shoulders, keep your neck relaxed. Bend your elbows to lower your chest to the floor and stop when your elbows make a 90 degree angle. Then push yourself up back to plank keeping your hips raised.
- If push ups are hard for you, do this next exercise instead (knee push up)
Start in a high plank with core tight and palms under shoulders, neck relaxed. Lower your knees to the ground keeping a straight line from neck, back to hips. Cross your ankles to make an x shape and flex your thigh muscles. Bend elbows to lower chest to floor stopping at 90 degrees then push back to plank with hips raised.
2 - Second exercise: (squat)
Stand with feet a bit apart then bend back like sitting in a chair and push your hips back to squat down. Keep your chest up and core tight. Push with your heels to stand back up.
3 - Third exercise: (Plank Taps)
Start in a high plank position with your waist tight and your hands right under your shoulders. Without shaking or tilting your hips, lift your right hand and tap your left shoulder. Then put your right hand back down and immediately lift your left hand to tap your right shoulder. Put it back down and repeat as fast as you can while keeping your waist tight so your hips stay steady. If it's hard, drop your knees to the floor.
4 - Fourth exercise: (jumping jacks)
Stand with your feet together and arms at your sides. Jump to spread your feet apart while raising your arms to meet above your head. Jump feet back together then lower your arms to your sides.
