Merry Christmas! Or Happy Boxing Day! Have we got a gift for you today or what! Time for something a little out of the ordinary. It isn’t often that we prescribe a certain set of workouts, because we know that everyone like and dislikes different things, and that exercise should be fun and sustainable. Nevertheless, we’re breaking out of tradition today and putting a short twenty-minute routine you can try.
One: Jog On the Spot – Three Minutes
We’ll start off with jogging on the spot for three minutes. If you haven’t exercised in a while, this would sound much easier than it actually is – so don’t be fooled! Of course, if you are outdoors, then you don’t have to do it on the spot.
Two: Jumping Jacks – Twenty Five Counts
You have probably seen military personnel doing jumping jacks before, but might not have done any yourselves. Now is the time to try it. Not only does it work all your limbs, it is also good cardio. However, there is one thing you should note, and that is when landing, bend your knees slightly to reduce the impact on knee joints.
Three: Crunches – Fifteen Counts
Now that you have done a bit of cardio, it’s time to work on specific muscles. For a lot of people, the abdominal muscles come to mind. How do you do it? Lie flat on your back with your knees bent. Place your hands behind your head and raise your upper torso. If you haven’t worked your stomach muscles in a while, this might be challenging at first.
Four: Hip Bridges – Ten Counts
Now we move on to some lower body core work with Hip Bridges. The way to do it is as follows: Get on your back and position your hands 90 degrees to the floor, then lift your body off the floor to form a straight line from the shoulders to the knee. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Five: Step-Ups – Two Minutes
You will need a platform for this. Step up with one leg and then lift your whole body up. Go back down with the other leg. Change sides at the halfway mark. This exercise might not be as easy as you think – so don’t be complacent. And yes, do keep good form!
Six: Mountain climbers – Two Minutes
This is another tough one that works the upper body core and also the lower body. Get on your hands and knees, like in the push up position. Then “run” in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Seven: Push-ups – Two Minutes
Self-explanatory. Do it!
Eight: Squat Thrusts, also known as Burpees – Two Minutes
From a straight position, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Is it twenty minutes yet? Well, the thing is that if you have memorised this routine, even if you jumble up the order of exercises, you would have a workout plan wherever you are. So if you find yourself in a foreign country, you can do a few circuits of this. Easy, huh? Of course, some muscle groups, such as the back muscles, are neglected. But hey – something is better than nothing, right?
Now check the following out. They might as well be gifts for you, or others LOL:
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