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Homeworkout Plan For Beginners

Marcell Dsouza
09 Sep 0 0

Warm-up exercises and Full body stretches:

- Start with Neck Up and Down ten times. Neck rotation ten times then neck side to side ten times with chin going down pressing your Neck downwards.

- Shoulder - Up and down ten times, shoulder rotations ten times forward and reverse.

- Full arm rotations ten times ahead and change.

- Side twists ten times.

- Side bends ten times.

- Side toe touches ten times.

- Forward leans and backstretch ten times.

- Hip rotations ten times Clockwise and anti-clockwise

- Leg stretch - Quadriceps - Bend your leg, Hold your ankle and pull back to stretch you Quadriceps.

- Hamstrings - Keep your leg on top with the toe pointing upwards and try to touch your toes and hold for ten counts.

- Jogging on the spot 30 secs.

- Running fast on the place 30 secs.

- Jumping jacks 20 times.

- Mountain climbers 20.

- Knees up 20.

- Cross knees up 20.

- Standing front leg raises 20.

- Standing cross leg raises 20.

 

Then start with these exercises-

- Push-ups - 20 reps

- Bicep curls- 20 reps

- Leg raises - 20 reps

- Shoulder press - 20 reps

- Half crunches -30 reps

- Lying Down Cycling - 20 reps forward and reverse 20 reps

- Burpees 20 reps.

- Standing crunches 20 reps.

- Standing side crunches 20 reps

- Cooldown

- Upper and Lower body stretches

- Shavasan 5 mins

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