Free Download 7 day Home workouts & Stretchings + Christmas dance!
Published 12/2023
Created by Тетяна Лаба
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz, 2 Ch
Genre: eLearning | Language: English | Duration: 7 Lectures ( 41m ) | Size: 1.52 GB
Shape your body with my home workouts and stretchings in 7 days + Christmas dance!
What you'll learn
Boost Your Cardio Endurance & Increase Your Flexibility
Improve Upper Body Strength
Grow Stronger Glutes
Build a Stronger Core
Increase Your Flexibility
Requirements
You don't need to be a fitness star to join this course.
No extra equipment needed, except 2 half-liter bottles of water.
Just do all the excercises at home at any comfortable time for you!
Description
The structure of 7 day Home workouts & Stretchings + Christmas dance is:1. Home workout you can do every morning (5 minutes)2. Quick warm up routine before your workout (3 minutes)3. Abs workout & flat belly (10 minutes)4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)5. Full body workout to lose fat (5 minutes)6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)7. Christmas dance workout 1. Home workout you can do every morning (5 minutes)Today's workout is the great routine you can follow every morning without making noise at home. To increase our energy, let's move and do workout together
Exercises:SquatCross Back LungeFull push upSide kick rightSide kick leftSide plank rotation leftSide plank rotation rightRaise legsBicycleTouch toes2. Quick warm up routine before your workout (3 minutes)Warming up helps to increase the blood flow to your muscles, wakes up and raises your body temperature. It also prevents injuries and getting you motivated!Exercises:High knee rotationSide reachRotation hipArm circlesToe touchTilt touchSquatsLateral lunge wrist rollButt kicks3. Abs workout & flat belly (10 minutes)Abs! This is a 10 minutes intense abs workout will help you get that flat belly and toned abs. If you want to get that flat abs and six pack, try out this video and get those abs you want in 2 weeks. Enjoy the abs workout guys!All Exercises:Leg Raise ClapReverse CrunchSpider Man PlankMountain ClimberPersian twistIn&OutPlank with Hip DipsPlank JacksImpulse WavesCrunchUp&Down PlankPlankHeels TapBicycle CrunchReverse CrunchStraight Leg CrunchUp&Down Plank4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)I used 0,5 liter bottles.) It's a Total Back Workout - using water bottles or whatever you have at home! An effective home back workout with the right exercises, intensity, and structure will help you build lean muscle and strength in your back. There will be those days when you can't make it to the gym, or maybe you prefer to workout at home. Either way, you should have a great workout that is simple to perform, yet strong on results.All Exercises:Row CloseArm Row RightArm Row LeftRow CloseGood MorningsUpright RowsHold + Upright RowsWoodchopper RightWoodchopper LeftFront Hold + RowGood MorningsRow WideRear Dealt RaiseSupermanSuperman + Reach OutPlank + Front RaisePlank + Arm Row LeftPlank + Arm Row RightPlank + Front RaisePlank + Side RaisesDolphin HoldBaby Pose5. Full body workout to lose fat (5 minutes)So excited to share this Full Body Workout with you today. 5 Minute Bodyweight Only Workout to lose fat (No Equipment needed).All Exercises: Jumping Jacks Knee to Elbow Squat Jumps Shoulder Taps Booty Lift Breast Lift Sumo Squat Punches Lateral Squat Knee Drives Sprint6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)Stretch out stiff, tired and achy muscles with this 5 minute morning yoga full body stretch for beginners.This short and well balanced sequence provides you with everything you need to get your daily dose of flexibility, mobility & relaxation.Feel free to implement this routine in your daily workout schedule to get the best results. Physically and mentally.All Exercises:Baby poseHigh lunge RLow lunge RRunners stretch RHigh lunge LLow lunge LRunners stretch LStanding roll downSeated forward fold7. Christmas dance workoutI Wish You Merry Christmas & Happy New Year! Christmas Dance Workout on song "JINGLE BELLS"! Hope You Will Like This Version Who this course is for
Men and women who want to feel and look good!
If you want to have a nice body this course is for you!
You will definitely love to do sports during and after this course!
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