The first part of a workout should always be a warm-up. The purpose of this is to get your muscles ready for the work you are about to do, as well as reduce the risk of injury. Here’s how:
- Stretch your muscles. You may have heard that stretching before working out isn’t necessary, but studies show that people who stretch regularly are less likely to injure themselves and perform better during their workouts than those who don’t stretch. In addition, stretching will help prevent soreness after your workout because it increases blood flow and relaxes tired muscles.
- Hold each stretch for at least 30 seconds . Research shows that holding stretches for shorter periods of time may not improve flexibility or performance as much as holding them longer does.
Jumping jacks for 30 seconds
- Jumping jacks for 30 seconds.
- This is a great way to warm up your muscles before you begin working out. You’ll be able to move through the rest of your workout more easily and safely if you get some blood flowing in the first.
- To do jumping jacks, stand with feet together, knees slightly bent, arms at the sides or overhead (your choice), and palms facing forward. Jump the legs apart as far as possible while switching the hands from side to side over the head on each jump — that’s one rep! Do this continuously for 30 seconds.
- Jumping jacks are a great exercise because they warm up many muscle groups in one go: quads, hamstrings, glutes, and calves all get worked when doing them correctly! They also help with balance and coordination which is important when doing other exercises like squats or lunges later on in this plan!
Wall sit for 30 seconds
A wall sit is a simple exercise that involves sitting on the floor with your back against a wall, knees bent at 90 degrees, and feet flat on the floor. Hold this position for as long as possible, working up to 30 seconds at once. When you can do 30 seconds without any problems, add weights (such as dumbbells or canned goods) to increase difficulty.
Start with 10-second holds and build up from there if you feel comfortable doing so. During each hold, make sure not to hold your breath; instead, breathe continuously throughout the set by exhaling when your thigh muscles are fully contracted and inhaling when they’re relaxed again. Be careful not to put too much stress on your lower back—if it hurts at any time during the exercise (or afterward), stop immediately! Also, make sure to stay hydrated throughout both workouts so that dehydration doesn’t hinder results or progress toward muscle gain goals. If you’d prefer not adding weight but would still like an extra challenge in addition to standard wall sits, try performing regular ones while simultaneously twisting 45 degrees from side-to-side between each repetition—this forces different muscles into action compared with standard wall sits alone!
Pushups for 30 seconds
How to do a pushup
- Begin by lying face-down on the floor with your legs straight and arms extended out in front of you, palms flat on the floor. Make sure that your hands are directly under your shoulders and that they are shoulder-width apart.
- Keeping this position, lower yourself towards the ground until your upper arms are parallel to it (or at least as close as possible). Then use your abdominal muscles to slowly push yourself back up again until you’re back in starting position.
How many should I do?
The number of pushups you’ll be able to do depends largely on how strong they are for you at this point; however, we recommend doing 30 seconds at a time before taking a one-minute break (so if three rounds would make up for 1 minute’s worth of exercise). This is because it allows for more rest than if you tried doing 60 seconds straight through without stopping. As always though—the key here is listening closely for signs that tell us what our bodies need more or less!
Abdominal crunches for 30 seconds
- Lie on your back with your knees bent and feet flat on the floor. Place both hands behind your head, fingers laced together.
- Lift both shoulders off of the floor, keeping your neck in line with the rest of your spine at all times (don’t pull it too far forward). Pull in your abdomen toward your spine, as if trying to fold in half from side to side without actually doing so (your torso will bend slightly).
- Hold this position for 30 seconds before returning to starting position and repeating for three sets total
Step up onto the chair (30 seconds)
To perform a step-up, you’ll need to find a sturdy chair (or bench) that’s about knee height. Make sure your feet are flat on the ground and that you’re not leaning back or squatting too much.
Now, lift one leg up so that it’s parallel to the floor and press against the surface of the chair with your foot. Then step onto it with that foot, lowering yourself into a lunge position with your back knee bent at 90 degrees and staying in line with your hips. Keeping this position for 30 seconds is a good start; if you can do more than that without losing form or feeling tired then go for it!
Squat (30 seconds)
- Stand with feet shoulder-width apart and your toes pointed slightly outward.
- Keep your back straight and head up, making sure not to round the spine or look down at the floor.
- Squat down until your thighs are parallel to the floor (or as low as you can go without rounding your back). Don’t let your knees go past your toes—they should remain behind them throughout the entire movement!
Triceps dip on the chair (30 seconds)
Before you begin, make sure that the chair you will be using is not a swiveling one. Your back must be close to the chair’s surface and it should be stable so you can do dips while maintaining good posture.
The height of the chair will also matter. If possible, use one that is knee height or higher so that your legs are bent at 90 degrees when performing this exercise for maximum effectiveness.
Your elbows should be close to your sides during this workout which means that they shouldn’t move forward or backward throughout this movement!
Plank (30 seconds)
• Lie on your stomach with your legs together, toes tucked under.
• Place your forearms on the floor, directly under your shoulders.
• Lift your body off the floor by straightening your arms and supporting yourself with only your toes and forearms. Your body should form a straight line from head to toe; make sure not to drop down on the heels or sag in the hips.
• Hold this position for 30 seconds, then rest for 30 seconds before repeating twice more.
High knees running in place (60 seconds)
To do high knees running in place:
- Stand with your feet together, knees soft, and abs tight.
- Bend at the waist to lower yourself into a squat. Your arms should hang straight down from your shoulders.
- Quickly bring your knees up toward your chest as fast as you can for about 30 seconds. As you lift, make sure to keep them close to your body and don’t let them flail out to the sides too much—this may cause injury! Try to go as high as possible with each repetition; the higher they go, the harder they are on both cardio and muscle conditioning fronts!
Lunge (30 seconds)
To do a lunge, stand with your feet hip-width apart and raise your arms straight in front of you. Bend one knee forward and lower your body until that thigh is parallel to the floor, keeping the other leg straight behind you and your back flat. Return to starting position, then repeat on the other side.
Keep these points in mind while doing this exercise:
- Lift your chest as you lunge forward. Don’t slouch or hunch over; keep looking straight ahead or slightly up toward the ceiling.
- Keep most of your weight in your heels (the balls of each foot). You may have to move them out slightly if they don’t reach far enough when lunging down.
- Make sure not to let either knee go past either big toe (or beyond it), which could strain tendons and cause injury if done repeatedly over time.
Pushup and rotation (30 seconds)
Pushup and rotation
Begin in a pushup position, with your hands under your shoulders. Lower yourself from the top of a pushup to the floor, then raise yourself back up to the original position. When you’ve lowered yourself completely, rotate your body 90 degrees so that it’s facing left, and bring your right leg forward until it makes contact with the floor. From here, rotate back to the normal pushup position and lower yourself for one rep. Then repeat on the other side by rotating into a left-facing position with your left leg forward first before completing another rep in the normal pushup position. That constitutes one set; perform three sets total for 30 seconds each time with rest periods between each set if needed.
Side plank (30 seconds)
This is a great exercise for your core, inner thighs, and glutes.
- Lie on one side with your feet stacked and your elbow under your shoulder, forming a straight line from head to foot.
- Keep your body in this position for as long as possible (30 seconds).
- Repeat 3 times on each side, then rest 1 minute before moving on to the next exercise
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