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Stool Curves Tufted Round Ottoman, Purple

https://www.udemy.com/course/7-day-home-workouts-stretchings-christmas-dance/


7 Day Home Workouts & Stretchings + Christmas Dance!


Published 12/2023

MP4 | Video: h264, 1920x1080 | Audio: AAC, 44.1 KHz

Language: English | Size: 1.75 GB | Duration: 0h 42m





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:


 


Squat


 


Cross Back Lunge


 


Full push up


 


Side kick right


 


Side kick left


 


Side plank rotation left


 


Side plank rotation right


 


Raise legs


 


Bicycle


 


Touch toes


 


 


 


2. 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 rotation


 


Side reach


 


Rotation hip


 


Arm circles


 


Toe touch


 


Tilt touch


 


Squats


 


Lateral lunge wrist roll


 


Butt kicks


 


 


 


3. 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 Clap


 


Reverse Crunch


 


Spider Man Plank


 


Mountain Climber


 


Persian twist


 


In&Out


 


Plank with Hip Dips


 


Plank Jacks


 


Impulse Waves


 


Crunch


 


Up&Down Plank


 


Plank


 


Heels Tap


 


Bicycle Crunch


 


Reverse Crunch


 


Straight Leg Crunch


 


Up&Down Plank


 


 


 


4. 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 Close


 


Arm Row Right


 


Arm Row Left


 


Row Close


 


Good Mornings


 


Upright Rows


 


Hold + Upright Rows


 


Woodchopper Right


 


Woodchopper Left


 


Front Hold + Row


 


Good Mornings


 


Row Wide


 


Rear Dealt Raise


 


Superman


 


Superman + Reach Out


 


Plank + Front Raise


 


Plank + Arm Row Left


 


Plank + Arm Row Right


 


Plank + Front Raise


 


Plank + Side Raises


 


Dolphin Hold


 


Baby Pose


 


 


 


5. 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


 


Sprint


 


 


 


6. 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 pose


 


High lunge R


 


Low lunge R


 


Runners stretch R


 


High lunge L


 


Low lunge L


 


Runners stretch L


 


Standing roll down


 


Seated forward fold


 


 


 


7. Christmas dance workout


 


I Wish You Merry Christmas & Happy New Year! Christmas Dance Workout on song "JINGLE BELLS"! Hope You Will Like This Version :)


 


Stool Curves Tufted Round Ottoman, Purple


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