20 Home time outside of work

If you are busy, can not get up early morning or have no time for sport just follow this 20 minute home work out to stay healthy and fit.
1) Jog: in one place for 3 minutes

2) jumps: 25 reps
When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches: 15 reps
Lie on your back with knees bent. Put your hands behind your head with elbows out. Support your neck with your hands. Keep your neck in a straight line with your spine. Elastic belt for raising the upper torso of the mat. Lower yourself until the back of your shoulders touches the mat.
Muscles worked: rectus abdominals

4) Hip Bridges: 10 repeats
Lie on your back. Hands at a 90 degree angle from the floor, lift your body off the floor to form a straight line, which is a sort of bridge from shoulders to knees. Would position the table in your hands ... The legs and feet of the table and your upper body on your knees and surface. Hold this position for two seconds. Put pressure on your gluteus (butt muscles) and then lower yourself.
Muscles worked: lower back, hamstrings and glutes.

5) Step - even 1 minute
You will need to step to this end.
Muscles worked: hamstrings, glutes, quards.

6) reverse crunches: 15 reps
Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees toward your head, even a little hips off the ground. This position for a second and then lower your knees.
Muscles worked: lower abs and أبليقوس.

Mountaineers 7): 1 minute
On hands and knees and lift your knees like a starting block hostility. Run in that position, and support your upper body with the palms. Keep your back straight.
Muscles worked: triceps, delts, glutes, hamstrings and quards, and legs.

8) pay - UPS: 15 reps
Muscles worked: triceps, deltoids, armor.

9) random directions: 1 minute
Stand up straight. Now, down to crouch position. Go immediately to your legs and back directly on your toes in a push-up position, jump to pull legs from time to time on his chest, and the pole position, then stand up straight,
Muscles worked: arms, legs, chest and lower back.

Refresh yourself by walking around, and heart rate until the return begins to stretch normal.

There is a need to rest minutes in practice. Is very important. Do not hold your breath. Drink water during workouts. This exercise covers the entire body, and improves the efficiency of the heart and blood vessels and tones and strengthens the body.