Daily Workout for busy people

 -7 Minutes Easy Daily Workout For Busy People -

Hello There!Today I'm going to teach 12 easy daily workouts that you can complete in only 7 minutes!but before we start ... It is recommended to use a training mat but it's not really necessary to specifically get a mat so as an alternative you can get at least something soft and comfortable to use for your daily workout to prevent any injuries.

1-Jumping Jacks:

A jumping jack is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides.Do this exercise for 30 seconds.

2-Wall Sit:

A wall sit is an exercise done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person wall sitting places their back against a wall with their feet shoulder-width apart and a little ways out from the wall.Do it for 30 seconds.

3-Push-ups:

The push-up is a very common strength training exercise that is used by an array of individuals interested in improving their strength, including members of the military, bodybuilders and general fitness participants. Completing push-ups is effective at developing upper body strength. There are options that all strength levels can incorporate to make the exercise easier or more difficult.So feel free to do it your own.. PS: you can increase the amount of push-ups every two days or so for a bigger challenge.

4-Abdominal Crunches:

An abdominal crunch is an exercise to strengthen the abdomen by contracting it to flex your spine and pull your torso off the floor. To perform an abdominal crunch lie flat on the floor with your knees bent so that the soles of your feet are flat on the floor.Do this exercise 30 times 

5-Step-up onto chair:

Step-up onto the chair is an exercise for balance and improving the strength of your lower body, quadriceps, gluts, and the hamstring. And which works your lot of leg muscles. Helps to lose weight and maintain health as well as balanced weight.do this exercise 30 times.

6-Squat:

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip and knee joints flex while the ankle joint dorsiflexes. conversely the hip and knee joints extend and the ankle joint plantar flexes when standing up.Do this for 30 seconds.

7-triceps dip on chair:

A triceps dip on chair is when you Sit on the edge of one chair and grip the edge of the chair with your hands. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees.Do this 30 times.

8-Plank:

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.Do this for 30 seconds

9-High knee running in place:

A High knee running in place is when you stand tall and run in place as fast as you can. Drive through the balls of your feet and try to bring your knees as high as possible. Your goal: Create a 90-degree angle from your thighs to your ankles. Keep your hands relaxed, elbows bent, and shoulders down, and swing your arms back and forth.Do this for 30 seconds.

10-Lunge:

A lunge can refer to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. ... In contrast to the Split squat exercise, during the lunge the rear leg is also activated.Do it 30 times. 

11-Push-up and rotate:

Push-up with rotation is a functional training exercise that integrates two pillars of natural human movement: pushing/ pulling and rotation. It works the muscles of the chest, anterior deltoid and triceps while demanding the stabilization strength of both shoulder blades and spine.Do this exercise 30 times.

12-Side Plank:

Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

-The End.

PS:don't forget to take a 30 seconds break after each exercise and remember to stay hydrated:)