Instructions :
Level : Intermediate
Equipment : No
Duration : 20 minutes
Jumping Jacks
Duration : 30sec
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full - body workout and works all your large muscle groups.
Triceps Kickbacks
Reps : 14
Lean forward, bend your knees and elbows, extend your arms behind you and squeeze your triceps, Please make your arm parallel to the ground when extending them. Go back to the starting position and repeat this exercise.
Incline Push-Ups
Reps : 14
Start in a regular push-up position but with your hands elevated on a chair or bench, then push your body up and down using your arm strength, remember to keep your body straight.
Rhomboid Pulls
Reps : 12
Stand with your feet shoulder width apart, raise your arm parallel to the ground and bend your elbows. Pull your elbows back and squeeze your shoulder blades. Repeat this exercise.
Floor Triceps Dips
Reps : 16
Sit on the floor with your knees bent and feet flat on the floor, put your hands beneath your shoulders with your fingers pointing toward your hips. Lift your hips off the floor, then bend and extend your elbows to lower and lift your hips. Repeat the exercise to strengthen your upper arms.
Arm Circles Clockwise
Duration : 30sec
Stand on the floor with your arms extended straight out to the sides at shoulders height, move your arms Clockwise in circles fast. Try to do it as fast as you can, it's a great exercise for the deltoid muscle.
Arm Circles Anticlockwise
Duration : 30sec
Stand on the floor with your arms extended straight out to the sides at shoulders height, move your arms Anti-clockwise in circles fast. Try to do it as fast as you can, it's a great exercise for the deltoid muscle.
Military Push-ups
Reps : 12
Start in a push - up position with your hands directly under your shoulders and feet no more than inches apart. Bend your elbows and lower your body until your upper arms are parallel to the floor. Stay in this position for one second and then push your body back to the starting position and repeat the exercise. Please remember that your elbows should be close to your body during this exercise.
Alternating Hooks
Duration : 30sec
Stand with your feet shoulder - width apart, and place your dominant foot slightly forward. Slightly bend your knees, clench your fists and bend your elbows at 90 degrees. Raise your right arm to shoulder height and keep your forearm parallel to the ground. Rotate your shoulders and hips and punch towards the left. Switch sides and repeat .
Push - Up & Rotation
Each Side x 6 | Reps : 12
Start in the push - up position. Then go down for a push - up and as you come up, rotate your upper body and extend your right arm upwards. Repeat the exercise with the other arm. It's a great exercise for the chest, shoulders, arms and core.
Leg Barbell Curl
Reps : 12
Stand against a wall. Lift your right leg up, lean forward and grab underneath your right ankle with your left hand. Bring the ankle up towards the shoulder as much as you can, then lower it and repeat the exercise. Repeat same exercise with other arm.
Skipping Without Rope
Duration : 30sec
Place your arms at your sides and pretend to hold a skipping rope handle in each hand. Jump and alternately land on the balls of your feet, rotating your wrists at the same time as if you were spinning a rope.
Push - Ups
Reps : 14
Lay prone on the ground with arms supporting your body. Keep your body straight while raising and lowering your body with your arms. This exercise works the chest, shoulders, triceps, back and legs.
Burpees
Reps : 10
Stand with your feet shoulder width apart, then put your hands on the ground and kick your feet backward. Do a quick push - up and then jump up.
Arm Scissors
Duration : 30sec
Stand upright with your feet shoulder width apart. Stretch your arms in front of you at shoulder height with one arm overlap the other in the shape of the letter " X " , and then spread them apart. Switch arms, and repeat the exercise.
Side - Lying Floor Stretch
Duration : 30sec
Lie on your right side with your right knee slightly bent in front of you and your left leg stretched behind the right leg. Straighten your left arm over your head and gently pull on your left wrist to stretch the left side of your body. Hold this position for a few seconds. Repeat with other side.
Triceps Stretch
Duration : 30sec
Put your left hand on your back, use your right hand to grab your left elbow and gently pull it. Hold this position for a few seconds. Repeat with other arm.
Standing Biceps Stretch
Duration : 30sec
Stand with your left arm close to a wall. Extend your left arm and put your left hand on the wall, then gently turn your body to the right. Repeat same exercise with other hand.