Jump jacks for a minute to warm up your heart and muscles.
Push-up as many as possible in a minute. This workout works chest, shoulders, and triceps.
Focus on form for one minute of bodyweight squats. Quads, hamstrings, and glutes are worked.
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Plank for one minute to develop your core, stability, and upper body.
March or jog in place with your knees raised for one minute to raise your heart rate.
For a minute, alternate leg and glute lunges. Maintain appropriate form.
Cool down lightly for three minutes. Hamstrings, quadriceps, calves, and shoulders should be stretched. Each stretch should last 20–30 seconds to promote flexibility and avoid muscular stiffness.
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