10 easy-to-do exercises to stay fit and feel better
Create your muscle-building, feel-good circuit routine of 3 sets of exercises with a minute rest in between. You choose the time limit (from 10 to 45 minutes) and intensity. Push yourself as hard as you want or work out at a more comfortable pace.
1ST CIRCUIT
1. High Knees
Stand with your feet hip-width apart. Lift up your right knee to your chest and raise the opposite arm. Switch quickly so left knee is up before right foot lands.
2. Jumping Jacks
Stand with your feet together and hands on your sides. Jump opening your feet out to the sides and raise your arms above your head. Immediately reverse the motion back to starting position.
3. Squats
Stand with your feet hip-width apart. Bend your knees pretending as though you are going to sit back in a chair. Keep your heels on the ground. Rise back up and repeat.
20 seconds
2ND CIRCUIT
1. Lunges
Start in a standing position with your feet hip-width apart. Take a big step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle. Push off front leg to rise back up to start, and repeat on the other side.
10 reps per leg
2. Plank leg raises
Start in a plank position with your body in a straight line, with hand under shoulders and feet hip-width apart. Lift your right leg to a 45-degree angle and hold. Switch legs and repeat.
20 reps per leg
3. Mountain climbers
Start in a plank position with arms and legs long. Pull your right knee into your chest. Then switch the knees, pulling the right out and bringing the left in. Continue alternating the movement as fast as you can.
4. Bicycle crunches
Start lying on back with feet off the floor and legs in a table-top position. Hands are behind the head. Bring your right knee to your chest and touch your left elbow to it. Repeat on the other side in a criss-cross motion.
3RD CIRCUIT
1. Leg raises
Lie on your back, legs straight and together. Raise your legs and straighten them up to the ceiling. Slowly lower your legs back down as far as you can while keeping your back flat against the floor. Hold for a moment. Raise your legs back up.
10 reps
2.Knees to chest crunches
Sit with your knees bent and feet slightly raised off the ground. Stretch your legs slightly and at the same time bend your body backwards into a reclining position. Bring the knees closer to your chest while returning to the starting position.
10 reps
3. Push-ups
Start in a plank position with palms just wider than shoulder-width. Bend elbows back at 45-degree angles to lower entire body toward the floor. Press into palms to push body away from the floor to return to starting position.
10 reps
Take one-minute rest between every set of exercises.
