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Workout Routine

The document outlines a 7-minute exercise routine with specific instructions for each exercise. It includes activities such as Jumping Jacks, Squat Pulses, Mountain Climbers, and High Knees, along with visual guides for proper form. Each exercise is timed, with clear directions on how to perform them effectively.

Uploaded by

Puspalata Pradhan
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26 views1 page

Workout Routine

The document outlines a 7-minute exercise routine with specific instructions for each exercise. It includes activities such as Jumping Jacks, Squat Pulses, Mountain Climbers, and High Knees, along with visual guides for proper form. Each exercise is timed, with clear directions on how to perform them effectively.

Uploaded by

Puspalata Pradhan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Minute Exercise Instructions Visual Guide

Stand upright, jump to spread legs


0:00–0:45 Jumping Jacks while raising arms overhead, then
return to start.

Lower into squat, pulse up and


Squat Pulses +
1:00–1:45 down slightly, then hold the squat
Hold
position.

Mountain In plank position, alternate


2:00–2:45
Climbers bringing knees to chest rapidly.

Lie on back, lift hips into bridge,


Glute Bridge
3:00–3:45 alternate lifting each foot off the
Marches
ground.

Jog in place, lifting knees as high as


4:00–4:45 High Knees
possible.

Side-Lying Leg Lie on left side, lift right leg


5:00–5:45
Raises (Right) upward, keeping it straight.

Side-Lying Leg Lie on right side, lift left leg


6:00–6:45
Raises (Left) upward, keeping it straight.

In forearm plank, rotate hips to


7:00–7:45 Plank Hip Dips lower each side toward the floor
alternately.

Stand with feet wide, squat down,

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