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Before you start, don’t forget to warm up for at least 5 minutes! It’s important to properly warm up before
exercising to prevent any injuries.
1 2
Lunges Cross Crunches
What for: What for:
Helps you strengthen your lower body and mobility Cross Crunches exercise strengthens the core and
in your hips. your abdominal muscles.
3
4. Press into the right heel to drive back up to the to the original position and repeat the same with
starting position. Repeat on the other side. the left elbow.
Jumping Jacks
What for:
Jumping jacks helps in weight loss, make your heart
and muscles stronger.
How to do:
1.Stand straight with your feet together and hands on
your sides.
2. Jump along with raising your arms above your
head and bring your feet apart.
3. Reverse the movement immediately and come
back to the original position. Start doing it faster.
4 5
Push-ups High Knees
What for: What for:
A basic push up is an effective way to strengthen the Inner thighs and outer hip areas, good belly fat
chest and arm muscles burning exercise.
6
you.Repeat lowering and raising at a steady pace.
Each pair counts as a single push up.
Plank Walkup
What for:
Plank Walkup hit your lower abs, upper abs, and
obliques, strengthening and chiseling your middle.
How to do:
1. Get into plank position, forearms on the floor,
elbows under your shoulders, legs extended behind
you.
2. Place your right hand flat on the floor, and then
your left, straightening your arms to pushup
position.
3. Return to start by lowering onto your right, then
left, forearms. Repeat, leading with your left hand;
alternate.
PERSONAL INSTRUCTION
Metabolism is a process of calories to energy conversion. Boost it with this set of exercises suitable for your
body type. This 5-minute workout combines the cardio benefits with metabolically active-muscle building
moves for a double effect. It allows strengthening your muscles while burning fat. We recommend start
your morning with these exercises 5 times a week.
How it works:
For each set we recommend doing 10 reps as quickly as you can, but not
10 times longer than 20 seconds
After finishing all 5 sets take a 2-minute break and measure your pulse.
It should be in a target zone. Regulate the tempo accordingly
20-30
120 160
30-40
115 150
40-50
110 140
50-60
105 130
60+
95 120
Warning:
Always consult your physician before practising new exercises regarding your individual target
pulse norms.