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3. Core Crusher Circuit
Duration: 12 minutes
Structure: 45 seconds of work, 15 seconds of rest
Exercises:
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- Plank Jacks
- Bicycle Crunches
- Russian Twists
- Flutter Kicks
Instructions:
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit three times.
Benefits:
This workout targets the core, enhancing abdominal strength and stability.
4. Upper Body Blast
Duration: 15 minutes
Structure: 40 seconds of work, 20 seconds of rest
Exercises:
- Push-Ups
- Tricep Dips (use a chair or low table)
- Plank to Push-Up
- Superman
Instructions:
Complete each exercise for 40 seconds, followed by a 20-second rest period. Repeat the circuit three times.
Benefits:
Strengthens the arms, chest, shoulders, and back, contributing to better posture and upper body strength.
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