New to Fitness?

New to Fitness? 🌟 Here’s a circuit routine to kickstart your journey. Perform each exercise for 45 seconds, rest for 15 seconds, and repeat the circuit 3 times.

This routine is designed to be done anywhere, perfect for those beginning their journey towards regular physical activity. The goal is to work the whole body with exercises that require no equipment. 💪🏻

🔥Warm-up:

• 2 minutes of gentle jumping or marching on the spot.
• 30 seconds of arm circles.
• 30 seconds of side lunges.

💥Circuit: Repeat 3 times, resting 1 minute between circuits.

1️⃣ Squats: 45 seconds work, 15 seconds rest.

2️⃣ Push-ups (can be done against a wall or on the knees): 45 seconds work, 15 seconds rest.

3️⃣ Forearm plank (hold the position as long as possible, up to 45 seconds): 45 seconds work, 15 seconds rest.

4️⃣ Alternating lunges: 45 seconds work, 15 seconds rest.

5️⃣ Lying leg raises (for the abdomen): 45 seconds work, 15 seconds rest.

6️⃣ Bird-dog: 45 seconds work, 15 seconds rest.

🧘🏼‍♂️Cool-down:

• 5 minutes of stretches, focusing on all the major muscle groups worked during the circuit.

Instructions:

❗️Maintain proper form during each exercise to avoid injury.

❗️Adjust the intensity as needed by reducing work time or increasing rest between exercises.

❗️Keep a steady breathing rhythm and do not hold your breath.

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