Push-up
Start in a high-plank position, with hands beneath the shoulders. Drop your chest to the floor. Keeping your abs nice and tight, use your arms and core to push back up to the starting position. Try to keep your back in a straight line the whole time! Do as many push-ups as possible in 30 seconds, then you can rest for 10 seconds.
Mountain climber
You can start with a high plank. Bring one knee in toward the chest, at that point return that foot to the floor and bring the inverse knee toward your chest. Continue altering the legs. Essentially, you’re running in a plank position. Go hard for 30 seconds, and then you can take rest for 10 seconds.
Burpee
Stand with feet hip-width apart. Squat and put your hands on the floor. Jump feet back so you land in a plank, and then do a push-up. Jump your feet back toward hands, then jump as high as you can with hands over your head. Do as many burpees possible in 20 seconds, then rest for 10 seconds.
Squat with overhead press
Stand tall, holding a dumbbell in each hand at shoulder height. Make sure your feet line up together with your hips. Squat like you mean it while holding the weights in place. As you stand back up, lift the weights straight up into an overhead press. Bring the weights back to your shoulders and repeat. Repeat the move for up to 60 seconds followed by a 10-second rest
Plank jack
Begin with a plank with lower legs together. Be sure your body is in a straight line — from head to heels and your abs are strained. Jump both feet out wide, then back together. Do as many plank jacks for 20 seconds before resting for 10 seconds.
Russian twist
Start sitting along with your legs straight before you. Incline back on that booty whereas you twist knees and raise feet off the floor. Your thighs and torso should form a V shape, and your back should be at a 45-degree angle to the floor. Do 8-16 reps.
Jumping jack
Stand nice and tall, with feet shoulder-width apart. Lift your arms as you jump up and land with feet apart. Bring hands down to your sides as you jump up and land with feet together. Repeat! Complete as many reps as possible in 40 seconds and then take 20 seconds of rest.
Kettlebell swing
Stand tall, holding the kettlebell handle with both hands. Keeping arms long, squeeze shoulder blades together, broaden your chest, and lock in your abs. Soften knees, move weight onto your heels, and drop your behind down and back.
Use your lower body’s power to snap your hips forward as you swing the kettlebell up. Keep in mind to keep crushing your glutes and core! When the kettlebell falls downward, follow its movement and bend your hips as you lock your hamstrings. Let the kettlebell drop back down between your thighs. Repeat. Complete 20 seconds of kettlebell swings and take 60 seconds of rest.
About The Author
Shreyasi Maiti is a Content Specialist working with Body & strength. She is a rare multi-tasker you’ll come across. Along with a dancer by passion, she enjoys writing ..
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