A Total-Body Workout With Just 6 Moves

If building muscle can be so boring you still are wrong, so this article will show you how much time you can have fun for while you are toning your body through these exercises that need to be performed in four rounds and not you need to worry about the number of circles because it is so simple and it will allow you to stay on your fingers after the end of the workout and, most importantly, this workout will last only 30 minutes from your precious time.

Directions:

What you need to do before starting the exercises that will be presented to you is light cardio training or active stretching for about 5-8 minutes, and even then you will be ready to begin the next exercise. Also, each exercise should do it correctly, as instructed to you, and should be performed as much as you have been told, and if you think that a pause should be made between each exercise, do not hesitate and take a break, and when you finish the exercises, you should proceed with an easy tension that will last about 3-5 minutes you.

Round 1:

-you need to make 5 repetitions of squats and presses;
-you need to make repetitions of push-ups and rotates and then alternate sides;
-you need to make 10 repetitions of bicycle crunches and then alternate sides.

Round 2:

-you need to make 10 repetitions of squats and presses;
-you need to make 8 repetitions of push-ups and rotates, and then alternate sides;
-you need to make 20 repetitions of bicycle crunches and then alternate sides;
-you need to make 5 repetitions of single-leg bridges for each side.

Round 3:

-you need to make 15 repetitions of squats and presses;
-you need to make 10 repetitions of push-ups and rotates, and then alternate sides;
-you need to make 30 repetitions of bicycle crunches and then alternate sides;
-you need to make 10 repetitions of single-leg bridges for each side;
-you need to make 12 repetitions of planks and reaches for each side.

Round 4:

-you need to make 20 repetitions of squats and presses;
-you need to make 12 repetitions of push-ups and rotates, and then alternate sides;
-you need to make 40 repetitions of bicycle crunches and then alternate sides;
-you need to make 15 repetitions of single-leg bridges for each side;
-you need to make 12 repetitions of planks and reaches for each side;
-you need to make 5 repetitions of surrenders for each side.

All you need to do is follow the instructions in detail for all movements that involve one exercise.

1. Squad to Overhead Press

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You need to start the exercise of standing on both your feet. Then the same will be on a distance slightly wider than the distance of your hips and your arms need to be lifted to the level of the shoulders, and your elbows need to be bent, so that you may hold the dumbbells at the ears level. Next, you need to make a movement so that you will bend your knees as you are going to sit on some chair and do not forget to keep your weight on your heels all of the time. And then in order to return to the starting position, press the dumbbells over your head and bring your knees into a straight position.

2. Push-Ups and Rotate

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First, you need to start the exercise by placing your body in a plank position. Then your hips will be in the same line with your feet and in each of your arms you will hold a dumbbell and you need to make a movement so that you will lower your body to the ground. Next, in order to return to a plank position, you need to push your body through your arms and then you need to twist your body to the left so that you will be able to reach your left arm. Then the dumbbell in your hand needs to be positioned towards the ceiling, but without letting your pelvis to make movements and next in order to return to the plank position, you need to drive your hand back to the ground. You need to make another push-up and then you may twist to the right side to repeat the same movements as with the left side.

3. Single-Leg Bridge

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You need to start the exercise by laying down your body on the ground and with the back towards the floor, your hands need to be placed on the floor so that you will maintain a stability. And then while you are bending one leg and lift the other leg off the floor, you need to press your heel into the floor so that you will be able to lift your pelvis off the ground. Next, your body will reach a bridge position and you need to keep the same stiff and then while you are keeping your leg up, carefully lower your body to the floor, and return to the starting position.

4. Bicycle

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First, you need to start the exercise by placing your body on the floor and then drive your knees into your chest and bring your hands behind your head and next as you are pulling your abs towards your spine, raise your shoulder blades off the floor. And then you need to press the low part of your back into the ground and then as you are turning the upper part of your body to the right, bring your left leg into a straightened position to the outside. You may drive your elbow towards your right knee and then while making these movements you need to be sure that you are moving your ribcage too, not only your elbows and repeat the exercise with the opposite side too.

5. Elbow Plank with Reach

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You need to start the exercise by placing your body in a plank position so that the distance of your feet will be slightly wider than the distance of your hips and then as you are reaching your left arm forward, keep your torso stable and after that, you may return to the starting position. You need to repeat the exercise with the other side too.

6. Surrender

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First, you need to start the exercise by standing on both your feet and then at each of your hands hold a dumbbell and position your hands above your shoulders. Next, at this point, your elbows need to be bent and then you need to make a movement by driving your right knee to the floor. Then your left knee should be driven to the floor so that you will be kneeling on the ground and afterward, your right foot needs to be lifted and placed in front of you and then you need to make the same movement with the left foot and stand up. And at this point, you have completed, but continue with the exercise while you make 5 full repetitions with the right leg. And then switch sides and make the same movements and repetitions with the left leg too.

Source: Team Fitness Training

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