30 min Quick Workout

Bodyweight Blast

Warm up for 5 min by doing some hand, back and leg stretches.

Now perform the following exercises:

1) Hand-release Press-Up 

Begin with your body in a straight line, with your arms straight and your hands below your shoulders. Bend your elbows to lower your chest to the floor. Release your hands at the bottom of the move and press back up to the start.

2) One-leg stand up

From the top of a Press-up position, bring one foot forward so that it’s level with you hands. Shift your weight on that leg and straighten it, then jump up off the ground.

3)Tuck Jump

Sink into a half squat and jump up explosively, bending your knees to bring your heels in towards your backside.

4)Crocodile

Start in a press-up position. As you lower your chest, bring one knee up to your elbow. Press back up to the start and repeat on other side.

5)V-sit

Lie on the floor with your arms and legs straight. Contract your abs to raise your arms and legs simultaneously so that they meet in the middle.

6)Walkout

Start with your feet and hands flat on the floor so your body forms forms a V-shape. Slowly ‘walk’ your hands away from your feet until your body is parallel to the floor. Walk them as far as you can without letting your hips sag. Reverse the move back to the start. That’s one rep.

7)Side plank

Start on your side with your elbow under your shoulder and your body straight from head to heel. Raise your top arm and leg off the ground to form a star shape without letting your hips sag. Repeat on the other side.

 
Repeat everything one more time
Repeat this workout for 2 weeks everyday.
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