The Five, Ten, Fifteen Workout

Most of us want to have that to-die-for body but between the long hours you’re putting in your work and the chores that you have to finish at home, it is almost impossible to squeeze in time for a decent workout. This is quite frustrating for sure especially when you’re starting to notice the flabby skin that is starting to appear around your midsection, hips, thighs, and even under your arms. How can you stop this from happening then?

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Aside from the usual precautions such as eating right, and getting enough sleep, you also need to make time for your exercise. Even half an hour can do wonders to your health and your physique. Not quite sure where to start? How about doing the Five, Ten, Fifteen workout? Here is a basic workout that you can follow.

  • Push-ups. Go into a push-up position with your arms extended and hands pressing on the floor with your feet extended behind you and balanced on the balls of your feet. Tighten your core and keep your back straight as you bend your elbows to bring your chest close to the ground. Do five reps.
  • Crunches. Lie down on the floor on your back with your knees bent. Position your hands behind your head and engage your midsection. Raise your head then shoulders off the floor then your lower back to crunch forward. Lower yourself to your first position and repeat. Do 10 reps.
  • Squats. Another exercise that you can do is squats. Stand with feet at hip-width apart and arms at  your sides. While keeping your back straight, engage your core, then push your hips back as you raise your arms forward. Bend your knees to lower your butt to the ground. Make sure that your knees don’t go beyond your toes as you squat. Push yourself back up and repeat 15 times. Rest for 10 seconds.
  • Lunges. Stand with feet together with hands at your hips. Keep your back straight and your core engaged throughout the exercise. Take a big step forward with your right foot then bend your knees to 90 degrees to go into a lunge. Push yourself back up to first position and repeat five times. Do another five with the other leg.
  • Reverse crunches. Lie down on the floor on your back with your arms at your sides and your knees bent. Bring your knees close to your chest by raising your hips and rolling until your lower back is lifted from the floor. Keep your arms at your sides with palms pressed on the floor and your core engaged. Go back to your first position then repeat. You will need to do 10 reps.
  • Plank. Go into a plank pose with your torso propped up with your forearms and your lower body on the balls of your feet. Engage your core and keep your body straight from your heels to your head. Hold this for 15 seconds. This completes one circuit. Repeat numbers 1 to 6 five times for a complete workout.
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