12 T3 MARCH 2021In association with
Your first 30-minute workout planPUSHUPS
10 reps
This is one of the best body-weight
exercises for your upper body as it builds a
strong chest, shoulders, arms and abs.
Get in a pushup position with your hands
roughly shoulder-width apart, keep your
lower back flat and don’t let your hips sag.
Lower yourself and keep your elbows close
to your body as you descend: you should aim
to get your chest within a few inches of the
ground. Then raise yourself by pushing the
ground away from you.
If you’re a beginner, you can start with
your knees on the floor, although fully
extending your legs increases the difficulty
by adding more body weight. You can also
use push up bar handles and other fitness
accessories to mix up your routine a bit as
you advance.
MOUNTAIN CLIMBERS
30 seconds
This cardio exercise will increase
your heart rate, fire up your metabolism and
help burn those extra calories.
Start in a push-up position, so that your
hands are directly under your shoulders and
only your hands and feet touch the ground.
Engage your core and draw your right knee
to your chest. Then return to the starting
position and immediately draw your left
knee to your chest.
Continue to alternate, moving quickly.
Make sure to keep your core engaged and
back flat throughout. You can start to
introduce balance equipment as you get
more advanced.YOUR 30 -MINUTE
WORKOUT PLAN
HIP BRIDGES
10 reps
This exercise will help build strong
legs and help get that great bottom by
strengthening your glutes. It can even
release lower-back tension.
Lie flat on your back with your knees bent
and feet flat on the floor. Push through your
heels and squeeze your glutes to push your
hips up. Pause for two seconds at the peak
and then lower yourself back down.IMAGE^SOURCE:^ GETTY