Here is a simple program that requires no tools.
It will allow you to develop the different aspects of your physical condition:overall musculature (lower body, abdominal belt, upper body) and cardiovascular endurance.
And all this in just 15 minutes a day.
Hop in place for 30 seconds, then perform 5 squats. Repeat this sequence a second time.
Perform the fall stretch. As soon as you descend to the bottom position, go back up to the starting position. Repeat this movement a second and third time.
To work on your physical condition, nothing like burpees. This complete exercise stimulates the cardiovascular system and mobilizes many muscle groups:thighs, glutes, abdominals, shoulders, pectorals, shoulders, triceps and back muscles.
Your mission is to perform 3 sets of 5 burpees. Take it easy at first, making sure to not arch your back when you are on the ground. Recover between 30 seconds and one minute between sets.
As the sessions progress, if you feel that your condition is improving and you want to go further, add one repetition to each series each week .
You are already very warm, your body slightly sweating. It's time to target some muscles! Observe 30 seconds of rest between two sets or two exercises.
Let's start with the legs :2 sets of 8 levers.
Let's continue with the abs :2 sets of 15 crunches.
Let's not forget the glutes and lumbar :2 sets of 8 good mornings.
A self-respecting session ends with stretching . They will make you better appreciate the bodily effects of the session. Hold each pose for one minute .
Start by recovering by doing the turtle.
Relax the back of the thighs, calves, back and neck while performing the fall.
Finally, take advantage of the fan that will stretch the sides of your body:you will feel taller.
Did you enjoy this session? You have questions ? Consider leaving a comment.
