Before you begin with the workout plan for moderates, the warm-up is necessary, have you checked what you have to do in your warm-up schedule before this workout?? If not, please check out the warm up first and then try this workout routine…
If you are done with warm-up begin with this workout routine right away. Good Luck and stay motivated…
Training:
- Squats—
This exercise affects the lower body, the areas that should feel the change are the knees and the hips. This exercise begins with standing with your legs a little wide, keep your hands straight ahead of you for balance and then squat down. The Squat is a position which you take to sit down in a chair.
You need to make sure that your knees stay behind your toes, look forward, the chest should be straight and up. The muscles around the knees and hips strengthen in the process. Do 15 repetitions.
- Push Ups—
Assume a face-down position on the floor on your toes and hand palms. Now raise yourself from the ground using your arms. Do 15 repetitions.
- Forward & Backward Jumps—
Assume an athletic stance with your feet about shoulder-width apart, knees slightly bent, chest up and gaze looking forward. Now Squat down with your hips and butt down. Next, jump forward and then immediately jump backwards, while maintaining the squat position during this time. This completes one rep. DO 10 reps.
- On the spot running—
Stand straight. Start jogging. Make sure to jump on toes and land on your heels. As this is a warm-up, do this for 30 to 45 seconds.
- Side Plank—
It is a strength exercise. It is a position similar to the push up in which the body’s weight is borne on forearms, elbows, and toes. Hold this position for 1 minute each side. This is the Side Plank.
- Hip Bridges—
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second. Slowly go back to the starting position as you breathe in. Do 10 repetitions.
It’s time to breathe… Don’t miss out on your post-workout stretching. It will help you get rid of your cramps and will make you feel relaxed after the workout. You have worked out enough and you must do the stretching.
The above are general workout exercises recommended by professional fitness trainers. If you have any specific query our trainers would be able to help you with them. Write your queries at contact@tentaran.com or WhatsApp at 8860698002.
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This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases, consult a certified health care professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.
