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Workout Routine

The document outlines a 7-minute exercise routine with specific instructions for each exercise. It includes exercises such as Jumping Jacks, Squat Pulses, Mountain Climbers, and High Knees, detailing the movements and positions required. Each exercise is timed and focuses on different muscle groups to provide a comprehensive workout.

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Puspalata Pradhan
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9 views1 page

Workout Routine

The document outlines a 7-minute exercise routine with specific instructions for each exercise. It includes exercises such as Jumping Jacks, Squat Pulses, Mountain Climbers, and High Knees, detailing the movements and positions required. Each exercise is timed and focuses on different muscle groups to provide a comprehensive workout.

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

Lower into squat, pulse up


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

In plank position, alternate


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

Lie on back, lift hips into


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

Jog in place, lifting knees as


4:00–4:45 High Knees
high as 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


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

Stand with feet wide, squat

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