Exercise 1: jumping jack
This exercise targets: calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals.
For this exercise, you will need: no equipment
Tips:
This workout encourages a cardiovascular workout and involves almost every muscle in the body.
Jumping jacks require total body movement, including the legs and arms.
If you start to experience any pain in your shoulders, either slow down the pace of the jumping jacks or do not raise your arms quite as high.
Advanced: Wear wrist and ankle weights. You can also use light dumbbells.
Weights will make it harder to perform jumping jacks at the same speed, so make sure that you still use proper form.
Don’t hold your breath.
Beginners: perform 1 set for 1 minute
Intermediate level: perform 2 sets for 1 minute; 2 minute pause between sets
Advanced level: perform 3 sets for 1 minute; 2 minute pause between sets
Exercise 2: half Jumping Jack
This exercise targets:calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals
For this exercise, you will need: no equipment
Apply the same tips as with exercise 1.
Beginners: perform 1 set for 1 minute
Intermediate level: perform 2 sets for 1 minute; 2 minute pause between sets
Advanced level: perform 3 sets for 1 minute; 2 minute pause between sets
Exercise 3: High jogs
This exercise targets:calves, hamstrings, quadriceps, glutes, shoulders, back muscles and abdominals
For this exercise, you will need: no equipment
Tips:
Bring your knees to waist level.
Make sure to land on the balls of your feet and not your heels. Also, keep your knees bent to absorb the impact.
The faster the jogs, the better the cardiovascular work out.
Make sure to include your arms in the exercise.
Advanced: Grab light dumbbells and perform the same movement – you will be working on your biceps too.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 4: skipping
This exercise targets:calves, hamstrings, quadriceps and glutes
For this exercise, you will need: no equipment
Tips:
The lower you go, the harder the work for your legs.
The faster you go, the more intensive cardio training you’ll have.
Advanced: Hold dumbbells in your hands.
Advanced: Work on your upper body and shoulders too. Use light dumbbells and “box” with alternating arms.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets
Exercise 5: Squat Jumps
This exercise targets:calves, hamstrings, quadriceps, glutes and shoulders
For this exercise, you will need: no equipment
Tips:
Be careful not to land on your heels but on the balls of your feet.
Use your whole foot to jump, not just your toes.
Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
Advanced: You can use light dumbbells, in this case you will add more resistance and you will be working on your shoulders too.
If you are using dumbbells, make sure to keep a proper form.
Don’t hold your breath.
Beginners: perform 1 set for 30 seconds
Intermediate level: perform 2 sets for 30 seconds; 1 minute pause between sets
Advanced level: perform 3 sets for 30 seconds; 1 minute pause between sets