The structure of 7 day Home workouts & Stretchings + Christmas dance is:
1. Home workout you can do every morning (5 minutes)
2. Quick warm up routine before your workout (3 minutes)
3. Abs workout & flat belly (10 minutes)
4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)
5. Full body workout to lose fat (5 minutes)
6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)
7. Christmas dance workout
1. Home workout you can do every morning (5 minutes)
Today's workout is the great routine you can follow every morning without making noise at home. To increase our energy, let's move and do workout together :)
Exercises:
Squat
Cross Back Lunge
Full push up
Side kick right
Side kick left
Side plank rotation left
Side plank rotation right
Raise legs
Bicycle
Touch toes
2. Quick warm up routine before your workout (3 minutes)
Warming up helps to increase the blood flow to your muscles, wakes up and raises your body temperature. It also prevents injuries and getting you motivated!
Exercises:
High knee rotation
Side reach
Rotation hip
Arm circles
Toe touch
Tilt touch
Squats
Lateral lunge wrist roll
Butt kicks
3. Abs workout & flat belly (10 minutes)
Abs! This is a 10 minutes intense abs workout will help you get that flat belly and toned abs. If you want to get that flat abs and six pack, try out this video and get those abs you want in 2 weeks. Enjoy the abs workout guys!
All Exercises:
Leg Raise Clap
Reverse Crunch
Spider Man Plank
Mountain Climber
Persian twist
In&Out
Plank with Hip Dips
Plank Jacks
Impulse Waves
Crunch
Up&Down Plank
Plank
Heels Tap
Bicycle Crunch
Reverse Crunch
Straight Leg Crunch
Up&Down Plank
4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)
I used 0,5 liter bottles.) It’s a Total Back Workout - using water bottles or whatever you have at home! An effective home back workout with the right exercises, intensity, and structure will help you build lean muscle and strength in your back. There will be those days when you can’t make it to the gym, or maybe you prefer to workout at home. Either way, you should have a great workout that is simple to perform, yet strong on results.
All Exercises:
Row Close
Arm Row Right
Arm Row Left
Row Close
Good Mornings
Upright Rows
Hold + Upright Rows
Woodchopper Right
Woodchopper Left
Front Hold + Row
Good Mornings
Row Wide
Rear Dealt Raise
Superman
Superman + Reach Out
Plank + Front Raise
Plank + Arm Row Left
Plank + Arm Row Right
Plank + Front Raise
Plank + Side Raises
Dolphin Hold
Baby Pose
5. Full body workout to lose fat (5 minutes)
So excited to share this Full Body Workout with you today. 5 Minute Bodyweight Only Workout to lose fat (No Equipment needed).
All Exercises:
Jumping Jacks
Knee to Elbow
Squat Jumps
Shoulder Taps
Booty Lift
Breast Lift
Sumo Squat Punches
Lateral Squat
Knee Drives
Sprint
6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)
Stretch out stiff, tired and achy muscles with this 5 minute morning yoga full body stretch for beginners.
This short and well balanced sequence provides you with everything you need to get your daily dose of flexibility, mobility & relaxation.
Feel free to implement this routine in your daily workout schedule to get the best results. Physically and mentally.
All Exercises:
Baby pose
High lunge R
Low lunge R
Runners stretch R
High lunge L
Low lunge L
Runners stretch L
Standing roll down
Seated forward fold
7. Christmas dance workout
I Wish You Merry Christmas & Happy New Year! Christmas Dance Workout on song "JINGLE BELLS"! Hope You Will Like This Version :)