Workout At Home 30 Minutes


Muscle activation and stretching routines

Before each exercise below, activating and heating your muscles properly is crucial to avoid injury.
Here are 5 routines for muscle activation, dynamic stretching, or short yoga sessions with no equipment. Here below are one of 5 of these routines:

Perform 2 sets:

30 x 1 Leg jump back and forth
10 x Jump Squats
5 to 8 x push up (at the corner of the wall, kneeling on the floor or at the foot)
10 x back au sol extension
20 x lung with hand and back stretching (10 feet each)
After each exercise or separate session, here are 3 muscle stretching routines and a yoga session/short flexibility to relax your muscles and increase your muscle mobility.

1. Circuits  "Full Body "-Endurance and muscle (small equipment)


Home training with little equipment.
Duration: 30 minutes.
Level: Intermediate-all levels with adjustments.
Required Material: 1-2 small rubber bracelet. Optional: Dance rope.
Explanations and adjustments to exercise in this exercise:
Several retries: 30 for each exercise following.
Rest time between sets: 120 seconds.
Number of series: 3 times series

Exercise 1
Kidnapper use 1 or 2 small elastic tape, one just above the knee, the other in the ankle for more resistance.
Exercise 2
Water squat with or without rubber band.
Exercise 3
Curly legs with one or two small elastic ribbons for more resistance.
Exercise 4
Extension of the back. Raise your hands and feet as high as possible by contracting glutes. Save 1 to 2 seconds above.
Exercise 5
Push the pike upwards. Possibility to do exercises or complete repetition on the knees on the ground while keeping a vertical tendency.
Exercise 6
Board up and down. Possibility of placing knees on the ground.
Exercise 7
The board is in a low squatting position.
Training 8
Rope to dance. Single or Double jump.

Alternative:

Double squatting
Fast Air Squat (same as # 1)
Squatting Jump
Jack Jump
Any cardio exercises.

2. HIIT Cardio circuits, without equipment


Home training without equipment.
Duration: 20 minutes.
Level: Intermediate-all levels with adjustments.
Required Materials: None.
Explanations and adjustments to exercise in this exercise:
Several repetitions: maximum in 45 seconds!
Intercompany break time: 15 seconds.
Rest time between sets: 75 seconds.
Number of series: 3 times series



Exercise 1
Double squats. Variant: Air squats.
Exercise 2

Burpees Variations:

1. Jump
2. Squat Jump
3. Semi-Burpees
4. Burpees.



Exercise 3
Random Cross side. Touch the ground at each end.
Exercise 4
Split Jump. Variant: Lunge alternative.
Exercise 5
Mountaineers. Variations:
1. Put your hand on the wall and bring your knees as high as possible.
2. Create the knees on the ground and bring the knees to the elbow alternately.
Exercise 6
Jump 1 foot alternately. Variations: small jumps from one foot to another or dance rope.

3. HIIT circuit-tone muscles (legs, Glutes & shoulder)


Exercise at home with loads.
Duration: 26 minutes.
Level: Intermediate-all levels with adjustments.
Required Materials: 2 dumbells.

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