Those who don't have time for exercise will sooner or later have time for illness - Edward Stanley
If you've missed your workout because of your hectic schedule, travel, late nights etc. Here's a ten minute mini workout programme that i have designed. All you need is a mat and the willingness to push yourself from not exercising.
Warm-up : Always start any exercise programme with a warm-up. It prepares your body by increasing the core temperature and prevents injury. Following 4 exercises comprise the warm-up section:
1. Alternate Arm Raises to the front - 3 counts
2. Flex your neck sideways - 3 counts
3. Bend Sideways - Keep your feet shoulder width apart and bend sideways for 3 counts (both sides)
4. Hip Rotation - 3 counts in clockwise and 3 in anti clockwise direction
Main Section:
1. Jog in place - 1 minute
2. Jumping Jacks - 30 counts x 2 sets
3. High leg raises/kicks with punches - Stand straight, feet shoulder width apart, kick as high as you can with your right leg and simultaneously punch with your left hand. repeat the same for the other side. this should be done for 30 counts x 2 sets
4. Jump and twist - 30 counts x 2 sets
5. Squat - 30 counts x 2 sets. While doing the squat, ensure that your knees do not flex beyond 90degrees
6. Lunges - 30 counts x 2 sets
7. Push up - 30counts
8. Ab crunches - 30 counts
Cool Down:
1. Lie down with your face towards the ceiling (supine position), gently bring your knees towards your chest - 6 counts
2. Sit in the position shown below, place your hand on your ankles and push your knees gently with your elbow - 6 counts
3. In the seated position, bring your knees close towards your chest, hug your knees and smile coz ur done :)
*1 set = 30 counts/times, 2 set = 60 counts
**Image source: google
**Image source: google
