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 :)
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