Hey!

Today l would like to share some efficient exercises you can do on the go. The program will work the main muscles in your body. If you do the exercises in a circle without taking any pauses in between you will also work your heart pump.

1:Leg curl on your back (towel/wool socks)

Use two cloths,paper or wool socks to do the exercise.

Do 10 rep on each leg.

2:Squat with one arm above your head

Here you can hold something that weighs between 3-6 kg in your hand.

Do 5 rep on each arm.

3:Stomach exercise on the floor

Use two cloths, paper or wool socks to do the exercise.

Do 5 rep on each side.

4:Scorpion with a twist

You can also do it on your knees or on your toes without lifting your foot.

Do 3 rep on each side or a total of 6 repetitions.

5 :Big jumps

Do 15- 30 jumps and try to keep your upper body fixed while you are jumping.


6:Gluteus bridge

You can do the exercise on to feet or on one foot. Keep your hips stable and inline.

Do 5-10 repetitions on each leg.


7:The Stick lying on your stomach

Tighten your gluteus, your stomach and pull your shoulder blades towards your butt at the same time. Keep the activation on all three places for 60 seconds.


Do the exercises in a circle and start with exercise 1, then do exercise 2 etc. Do the exercises in two or three rounds to get a full workout. Avoid taking pauses between the exercises. Take a short break (1-2min) after each round.
To make sure that you keep your muscles mass and get results l would recommend you to do the workout twice a week. Make sure that you have two recovery days between the workouts.


Good luck!

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