How to do a full workout in just 24 minutes: JOE WICKS sets out an eight-exercise session

How to do a full workout in just 24 minutes: JOE WICKS sets out an eight-exercise session

Repeat the following sequence of eight exercises three times. Do each exercise for 30 seconds, aiming for maximum effort, followed by 30 seconds of rest. Set a timer on your phone. The aim of this type of training is to push as hard as you can to elevate your heart rate as much as possible. Your session will last 24 minutes.

1. MARCHING/JOGGING ON THE SPOT

Jog or march up and down on the spot. Lift knees as high as you can, keep your back straight and pump your arms to boost the benefit

2. SQUATS 

Place your feet in a comfortable position that will allow you to squat down while keeping them firmly flat on the ground. Sit as low as you comfortably can and drive through the heels to stand up. Repeat fast.

3. STAR JUMPS 

Stand tall with your arms by your side. Jump up, extending your arms and legs out into a star shape in the air. Land with your knees together and hands by your side. Engage your core (pull your tummy in) and keep your back straight. 

If you have back or knee problems, start by stepping one leg out a time, raising your arm on the same side, then switching sides continuously, progress to full start jumps.

4. REVERSE LUNGES

Start with both feet together, then step backwards with one foot and bend both knees into a reverse lunge. Only step back as far as you can.

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