Fitness Training Program at Home

It is often difficult to find time for exercise during a busy day, but you can have a physical training program at home. It will only take 20 minutes to complete this simple training plan.

1) Jog while standing in place for 3 minutes.

2) make 25 jumps and during landing, bend your knees slightly to help reduce the impact on the knees.

3) do 15 sit-ups. Start by lying on your back with your knees slightly bent. With his hands supporting your neck, bend your waist to lift only the upper part of his body belt. Down until your shoulders touch the mat. Make 15 of these crunches. This exercise works the rectus muscle of the abdomen.

4) do 10 hip bridges while lying on your back with your hands at a 90 degree angle. Lift your body speak to make a bridge between the shoulders to the knees. Tighten the biggest and gluteus minimus. This works the lower back, hamstrings and gluteal muscles.

5) Do not walk-ups for 1 minute in a step at home. This works the hamstrings, quadriceps and gluteal muscles.

6) Make 15 reverse crunches. While lying on your back with knees bent and hands aside, bring your knees to the head, allowing your hips slightly higher. knees down after holding this position for about 1 second. This exercise works the obliques and lower abdominal muscles.

7) Mountaineers for 1 minute. Get on your hands and knees and lift your knees like a sprinter does. Run in that position, while supporting your body with your palms. Keep your back straight. This works the calves, quadriceps, glutes, hamstrings, triceps and deltoids.

8) do 15 pushups. This works the deltoids, pectorals and triceps.

9) Make 1 minute of squats. These work lower back, arms, legs and chest.

10) to cool the body when walking around until your heart rate begins to slow. Do some basic stretches.Rest for a minute or less between each exercise to give a recovery time. Try to keep your body in perfect shape by doing exercises to help decrease the risk of injury. You can decrease the rest between exercises as it increases the fitness level. Breathing during exercise and drink water if necessary. This fitness program from 20 minutes to home works the entire body and helps to increase your cardiovascular health and lose weight.

To your success,

Tony and Maricar Wing

© copyright Wing Family Trust. All rights reserved worldwide October 2009.

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