Have you ever felt guilty for skipping a day to go to the gym for exercise? Have you ever felt guilt for cheating your body with large- size potato chips? Don’t struggle anymore, Exercise should be fun and easy, and it’s never should be painful. Simply do these moves in routine, give yourself 15-20 minutes to reshape your body at your home. Check out the following instruction to give yourself a smoking body and an unbeatable metabolism. Don’t forget, bikini time is just around the corner.
First Stage – Warm it up (5 Minutes)
1. High knees run (60 seconds)
2. Shoulder strengths, neck rotations, and toe touches (20 seconds each)
3. Butt Kicks (60 seconds)
4. Boxer Squat Punch (60 seconds)
5. Mountain climber (60 seconds)
After the 5 minutes, your body should be warm up and we can continue the next stage. FYI, Warm up should be extremely important to exercise. It wakes up your muscles, increases your heart rate to adapt the intensive workout and reduces the chance to get injured.
Second Stage – Fat Burning (12 Minutes)
50 seconds’ exercise and 10 seconds’ break for each set. 2 times for each set.
First Set:
A: Jumping Jack
● Target area – Arms and legs
● Stand with feet hip-width apart, arms at sides.
● Jump together with feet wide as you raise your arms overhead.
B: Jumping lunge
● Target area – butts, and legs.
● Stand with feet hip-width apart, hands on hips.
● Step forward with your left foot into a lunge position.
● keep your knee over your left foot; don’t twist at the knee.
● Then switch.
Second Set:
A: Burpee
● Target area – arm, legs, chest, and butt
● Squat with feet hip- width apart, hands on sides.
● Kick both feet back to plank and then push up.
● Return to squat, stand and end with a jump.
B: Rotation T
● Target area – ab muscles, arms, and butt
● Begin with push up position and straighten arms.
● Shift weight to left arm and rotate your torso to the other side.
● Raise right arm straight up towards the ceiling and then return to the push- up position.
● Repeat the same on the other side.
Third Set:
A: Squat Jump
● Target area: legs, arms, and butt
● Squat with feet hip- width apart, hands on sides.
● Then jump up. Extending legs fully and pushing arms down.
● Land lightly on toes and immediately drop into a squat again.
B: Russian Twist
● Target area: abs
● Lie down on the floor bend your knees and keep feet either under the floor or hanging in the air.
● Elevate your upper body and your thigh and upper body should be a V-shape.
● Bring your arms fully extended in front of your upper body and twist your torso to the right side.
● Move to the opposite side with same instruction.
Last but not least – Stretch (5 Minutes)
After the intensive cardio exercise, you need to spend some time to cool down. Some yoga movements are super helpful for relax your muscles, and calm down the heart rate. Doing these steps 3-4 times a week, and give your body a rest. The first one or two times might be difficult, but you will see an amazing body change after 3 months.
