Warm-Up (5 minutes)
Jumping Jacks: 50 reps
Arm Circles: 30 reps forward, 30 reps backward
High Knees: 50 reps (25 per knee)
Bodyweight Squats: 20 reps
Lunges: 20 reps (10 per leg)
Workout (20 minutes)
Push-Ups: 3 sets of 15 reps, 30 seconds rest between sets
Plank: 3 sets of 30 seconds, 30 seconds rest between sets
Mountain Climbers: 3 sets of 20 reps (10 per leg), 30 seconds rest between sets
Bicycle Crunches: 3 sets of 20 reps (10 per side), 30 seconds rest between sets
Squat Jumps: 3 sets of 15 reps, 30 seconds rest between sets
Tricep Dips: 3 sets of 15 reps (using a sturdy chair or edge of a bed), 30 seconds rest between sets
Russian Twists: 3 sets of 20 reps (10 per side), 30 seconds rest between sets
Lateral Lunges: 3 sets of 20 reps (10 per side), 30 seconds rest between sets
Burpees: 3 sets of 10 reps, 30 seconds rest between sets
Cool-Down (5 minutes)
Hamstring Stretch: 1 minute
Quadriceps Stretch: 1 minute (30 seconds per leg)
Chest Stretch: 1 minute
Shoulder Stretch: 1 minute (30 seconds per side)
Child's Pose: 1 minute
I can do it all in nearly 45 mins and improving to 30mins
and I am 16
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