Home exercise3: 1 Day

45 minutes home workout for your health, you can do it in 3 times a week

Equipment: plastic water bottle ( 1/5 liter )

Click on each exercise to see pictures

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  1. Warm up with music                                    10 mins dance
  2. Push-up with knee                                        2 sets 15 reps
  3. Squat 90 degrees                                         3 sets 15 reps
  4. Wall push ups with hands       .                     2 sets 15 sec
  5. Right leg standing with lateral raise                30 sec
  6. Back muscle balance right leg                     15 sec
  7. Extension/flexion  5 ggr                                5 reps
  8. Biceps with water bottle                               2 sets 15 reps
  9. Water bottle lateral raise                            .  2 sets 15 reps
  10. Leftleg standing with lateral raise                30 sec
  11. Bent over water bottle raise                          2 sets 15 reps
  12. Left leg back muscle balance                       15 sec
  13. Extension/flexion  5 ggr                                5 reps
  14. Lunge alternativ hand up                              2 sets 12 reps
  15. Lower back lifting                                          2 sets 10 reps
  16.    Rygglyft                                               2 sets 10 reps  
  17. Step exercises —————————–         10 mins
  18. Abs                                                                5 mins  

19. Recovery                                                 5 mins  

SSPJSSM journal of Sport Sciences and Medicine

sspjssm@swedishscientificpublications.comR

REFERENCES  

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