20 Minutes Beginner’s Workout to Tone Full Body
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If you want to start a workout plan than, this article will be very helpful for you. We will present you a workout plan which will help you lose your extra weight and build the body you always wanted. It is ideal for beginners and the results are going to be obvious after one month. You will need only 20 minutes a day of hard workout for a period of 30 days to achieve your goals.
Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead.
2. Glute Kickback
Start on your fours and then lift your right leg till your hamstrings are in straight line with your back. You should contract your glutes and hold this position for several seconds. Then bring your leg back to the starting position. Repeat it 10 times.
Lay down on your stomach with your arms over your head. Then raise your lower legs and upper body up off the ground. Pulse your arms and legs up and down. You should move your right arm and left leg together and your left arm and right leg together. Repeat it for 20 times.
You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it 10 times.
5. Side Shoulder Dumbbell Raises
Take dumbbells in your both hands and place them by your side. Then lift the dumbbells to your side with a slight bend in the elbow. Lift them till your arms are parallel to the floor. Make a pause for a second and the lower the dumbbells in the starting position. Do this 10 times.
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting in a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position.
7. Leg Raises
You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it 10 times.
Do the exercises 6 days a week and use one day for rest. After one month of this workout plan, you can make a week of pause and then continue the plan till you get the wanted results.