20 Minute Home Workout

If you are busy, not able to get up early morning or do not have time to follow sports is only 20 minutes for homework and stay healthy feasible. Images of women who have a long stretch easily

1. Roads in one place for 3 minutes
Local simple light on the spot.

2. Jumping jacks: repeat 25
When landing, bend your knees slightly to reduce the impact on the knee joints.

3. Crunches: 15 repeat
Located on a flat back with your knees bent. Put your hands behind your head with elbows pointing out. Support your neck with your hands. Make sure your neck in a straight line with your spine. Flex your waist to improve on the torso of the mat. Own to lower the back of your shoulder touches the mat. Muscle work: abdominals

4. Hip Bridge: 10 repeat
Lie on your back. With your hands in the 90 degree angle to the floor, lift your body from the floor to form a straight line, such as bridges, from shoulder to knee. Position should resemble a table, hands and feet as a foot of the table and on your knees to your body as a surface. Hold this position for two seconds. Squeezing your gluteus (cut muscle) and then lower their own. Muscle work: Lower back, hamstrings and gluteus.

5. Step up’s: 1 minute
You will need to stepper this. Muscle work: hamstrings, gluteus, quards.

6. Reverse crunches: 15 repeat
Lie on your back with your hands on your part. Make sure your knees bent.Bring your knees to the head, until your hips come slightly from the floor. Hold this position for the second, and then lower your knees. Muscle work: gold, obliques and lower.

7. Mountain climbers: 1 minute
Get your hands and knees and increase your knees as starting blocks quickly. Moving in the position, supports up your body with the palm of your hand. Make sure your back straight. Muscle work: Triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8. Push - up 15 repeat
Classic push, the board’s position with palms flat on the floor, point foward, about shoulder width apart. Muscle work: Triceps, deltoids, pectorals.

9. Squat thrusts: 1 minute
Stand straight. Now, to the position of the drop in prison. You immediately thrust behind the legs straight out on your feet, in a significant position now to pull the legs back to the chest, in the crouching position, then standing straight. Muscle work: hands, legs, chest and lower back.

Cool themselves with running around, until your heart rate starts to get back to normal, stretch.

One minute rest in between training required. The form is an important right. Do not hold breath. A sip of water during exercise. This exercise targets the entire body, improve efficiency and cardiovascular tone and strengthen the body.