– Constantly warm up for a few minutes before doing these exercises.
– Do each workout for 45 seconds.
–Rest 15 seconds prior to moving to the next workout. (If you are a beginner you may rest longer).
– Repeat circuit 3 times for an overall of 15 minutes.
– Pay attention to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s physical fitness level is different so it is necessary not to overdo it. Take day of rest when required.
1. Russian Kicks:
Take a seat in the crab position. The body weight is on the hands. Brace your abs and alternate your legs starting the air. Don’t let your butt touch the ground.
Customize: Start with a lower speed and without jumping, gradually alternate raising your legs in the air.
Start in a plank position. Jump your feet up towards the beyond your hands, coming into a squat and keeping your hands on the flooring. Jump your feet back to go back to plank and duplicate.
3. Bicycle Crunches:
Lie flat on the flooring with fingertips behind your ears. Bring knees approximately where they are perpendicular to the floor. Slowly go through a cycle pedal motion kicking forward with the best leg and generating the knee of the left leg to your opposite elbow.
4. Mountain Jumpers:
Start in push-up position. Just like mountain climbers, alternate leaping each foot bringing your knee to your chest.
Enter into push-up position on the flooring. Now flex your elbows 90 degrees and rest your weight on your forearms. Your elbows ought to be directly beneath your shoulders, and your body needs to form a straight line from your head to your feet. Hold the position keeping your core tight the entire time to prevent your back from collapsing.