Prisoner’s squats are good for mobility, balance, coordination, and balance and injury prevention. To perform this exercise, stand with your feet hip width apart and place your hands at the back of your head. Turn your feet in, bend your knees and lower your body to squat position. Push your hips back and stick your chest out and lifted, torso upright and core tight. Make sure your knees are tracking over not past your toes. Push yourself back to starting position and do as many as reps you can for 30 seconds.
Squat jumps build and tone your calves, glutes, hamstrings and biceps. To perform this exercise stand with your feet shoulder width apart and get your body into regular squat position. Engage your core and jump up explosively as you would in jumping jack exercise. As you land, lower your body back into squat position to complete one rep. Make sure to land on your toes and do not lean your shoulders beyond knees as this can cause injuries to your back. Follow as many reps as you can in 30 seconds.
Push ups are said to be the best exercise for your core as they engage every muscle of your body which not only tones up your body but also builds endurance. To do the push ups, get on high plank position by placing your hands firmly on the ground under your shoulders. Ground your toes to stabilize your lower body and tighten your core. Engage your glutes, keep your back flat and straight. Lower your chest to the floor and ensure your hips don’t dip in or stick out. Maintain a straight line from head to toe. Keeping your core engaged, press your palms and lift your body back to starting position. Follow as many reps as possible for 30 seconds, modify the exercise by bending your knees in.
This explosive body weight exercise strengthens your back your abs and lower body. To start this exercise, begin with your body in push up position with your weight on your hands and toes. Flex your knees and hips bring one leg until the knee is under your hip. This is the starting position. Lift your right foot off the ground and raise your knee up to your chest. Maintain your lower back posture and return to starting position and repeat with the other knee. Repeat the exercise as many times as possible for 30 seconds.
Stance jacks works on your obliques, glutes, thighs, shoulders and abs. Stand with your feet together and arms raised to chest level, elbows out and fingertips touching. Jump out into wide squat position and let your right hand to your left foot and left arm extending up behind you. Return back to starting position and quickly repeat on the opposite side. Follow the as many reps as possible for 30 seconds.
Speed skaters work on your glutes, obliques, calves, quadriceps and hamstrings. To perform this quick cardio workout stand in normal position with your feet together and arms by your sides. Take a wide step out to your right and sweep your left leg behind you, lowering your body into squat position and bring your left arm across your body. Step on to your left side and quickly bring your right leg behind your left side and right arm across your body. Continue to move to alternate sides and follow as many reps for 30 seconds.
Crab walk is an intense full body workout that tones your body and works on various muscles of your body. This cardiovascular exercise makes your hamstrings strong, strengthens your triceps and targets your abdominal and shoulder muscles. To begin this exercise sit on the ground with your hands behind your hips, palms facing down and feet hip width apart. Keep your abdominal muscles engaged and lift your hips off the grounds with on weight falling on your feet and hips. Now step backward with your right foot and right hand and then same way with your left foot and left hand. Walk in this manner for 30 seconds.
If you are a desk worker, then this exercise will strengthen your lower back and improve the hip mobility. To do this exercise form a bridge position with your arms extended, lower your hips to the ground and let your weight fall on right leg. Kick your left leg straight up towards the ceiling and balance yourself on left arm and reach for left leg with right hand. Lower the left leg and right arm and follow the same with right foot and left arm. Repeat the exercise for 30 seconds.
Reverse lunge places less stress on knees and helps to tone up your entire leg. To do the exercise, stand with your feet together, arms at your side and take a large step backwards with your left foot and lower your body into lunge. Make sure that your right leg is parallel to floor and your right knee is positioned directly over your ankle. Bring your arms in front of you and then return back to starting position. Repeat on the exercise on the right leg and follow the reps for 30 seconds.
This blasting cardio workout helps to make your glutes stronger and is fun twist to the regular jumping jack. Stand with your feet together with your arms at your sides. Jump straight up with arms reaching overhead and legs kicked out to your sides. This way your body forms a “X” as you jump. Land on the ground with knees slightly bent. Repeat quickly and follow the exercise for 30 seconds.
To increase the strength and muscle mass in your shoulders and arms, pike push-ups are your best bet. Form a push up position on the floor, making sure that your arms are straight and your hands are shoulder width apart. Engage your abs and lift up your hips so that your body forms a V shape upside down. Keep your arms and legs as straight as possible and avoid straining your neck. Bend your elbows and lower your upper body until your head touch the floor. Pause for 1 second and push back yourself until your arms are straight. Follow as many reps as possible in 30 seconds.
Tone up and stretch your inner thighs muscles with this martial arts modified exercise. Stand with feet hip width apart, facing right side and arms in front of your chest and palms form fists. Engage your abs and lift your right leg off the floor and create a large sweep like your kicking off something. Return back to starting position and repeat the exercise on the right side. Follow the exercise for 30 seconds.
Bicycle crunches is a variation to your regular ab crunches in which your kick your legs out in the air as if you are pedaling a bicycle. This exercise works on your lower and middle abs. to perform this exercise lie on your back with your hands behind your head and support your neck with your fingers. Keeping your abs engaged, push your back firmly against the ground and lift your knees to bring them to your chest and simultaneously life your shoulders off the floor. Bring your body to the right side and your left elbow to the right knee and extend your other leg into the air. Switch side and repeat the exercise on the other side. Repeat the exercise as times as possible for 30 seconds.
Forearm plank is just like the basic plank exercise, this exercise targets your upper back and shoulder muscles. To do this exercise, get yourself into plank position, keeping your abs engages and shoulder, back and body in straight line. Make sure your arms are bent underneath your shoulder. Hold the position for 5 to 10 seconds and repeat the exercise for 3 seconds.
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