11/21/2023 0 Comments One and done 7 minute workout![]() ![]() Bend your elbows slightly and raise your torso until your elbows are extended and slowly go back down. Facing away from the chair, place your palms on it with your fingers facing forward. You will need a chair or bench for this exercise as well. Targeted muscles - Triceps, Shoulders, Chest Slowly raise your body back to the initial position and repeat for 30 seconds. With your spine in a neutral position, squat down until your thighs are at a 90-degree angle to the floor. Stand with your legs hip-width apart, your feet planted to the floor, and your arms raised straight before you. Slowly lower your legs back to the starting position and repeat the process. Step onto the chair with one foot and raise your other leg, stepping up with that foot so that both your feet are on the chair. Put the chair in front of you and stand with your legs spread slightly more than shoulder-width apart. To do this exercise, you will need a sturdy chair or bench. Targeted muscles - Thighs, Glutes, Hips, Core Now slowly lower your torso back to the starting position and repeat. Place your hands behind your head, contract your abdominal muscles, and slowly curl your torso off the floor. Lie down on the floor on your back and with your feet planted on the ground, bend your knees. Straighten your limbs and then lower your body until your chest almost touches the ground. Get down on the floor on all fours with your hands placed slightly wider than your shoulders. ![]() Targeted muscles - Chest, Triceps, Back, Shoulders, Core Sit down slowly till your thighs are at a 90-degree angle to the floor, go back to the initial position, and repeat. Spread your legs shoulder-width apart and plant your feet to the ground. Targeted muscles - Thighs, Hamstrings, Back, CoreĪs the name suggests, you will need to start by standing with your back against a wall. Jump again, and go back to the initial position. Jump, spreading your legs sideways, and stretch your arms sideways and over your head. Stand with your feet together, your knees slightly bent, and your arms to your sides. Targeted muscles - Calves, Hips, Shoulders, Core Do each exercise for 30 seconds, take 10 seconds rest, and start the next exercise. Wear loose and flexible clothing to allow full range of motion as you complete the exercises.īelow is the 7-minute workout, and instructions are given along with each exercise so that you can perform it correctly. Thus, the 7-minute workout can be a great way for such people to get their daily dose of exercise in as little time as possible.Īlso read - 42 Easy Office Exercises You Can Do At Your Desk To Stay Fitīefore you start with the workout, it is essential to stretch your limbs and joints to warm up your body and prevent injuries.Īlso, as while performing any physical activity, your choice of clothing is critical. Such people usually do not have the time to go to a gym, go for a run, etc. Also, you do not need any weights or other exercise equipment to do the workout.īusy individuals who have limited time on their hands, such as corporate employees, are the ones who can significantly benefit from the said workout. The 7-minute workout is so popular because it can be performed in such little time. However, if you suffer from hypertension, heart disease, joint problems, previous injury complications, and so on, you should refrain from performing the workout. If you are a healthy individual with no health complications, the 7-minute workout can be perfectly safe for you to perform, although you might find it difficult initially. The 7-minute workout is a high-intensity full-body workout that requires a person to perform a series of exercises with minimal rest in between. ![]() If you combine the 7-minute workout with a healthy diet, you can achieve your fitness goals more effectively and become healthier.Īlso read - A Quick And Effective Work From Home Workout Routine To Stay Fit Is it safe? Who can perform it? While you might think that working out just seven minutes may not be enough, it can help you to lose weight and improve your fitness if done regularly. The workout consists of the following 12 exercises. It has been gaining popularity among people worldwide because it requires such a short amount of time to be completed. The 7-minute workout consists of twelve high-intensity body-weight exercises that need to be done in sequential order. ![]()
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