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Workout Routine

The document outlines a 9-minute exercise routine consisting of various movements such as Jumping Jacks, Squat Pulses, Mountain Climbers, and more. Each exercise is timed with specific instructions on how to perform them correctly. The routine includes a mix of cardio and strength exercises targeting different muscle groups.

Uploaded by

Puspalata Pradhan
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7 views1 page

Workout Routine

The document outlines a 9-minute exercise routine consisting of various movements such as Jumping Jacks, Squat Pulses, Mountain Climbers, and more. Each exercise is timed with specific instructions on how to perform them correctly. The routine includes a mix of cardio and strength exercises targeting different muscle groups.

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


1:00–1:45 Squat Pulses + Hold 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 bridge,


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

Jog in place, lifting knees as high


4:00–4:45 High Knees
as possible.

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


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

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


6:00–6:45
(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,


Sumo Squat to Calf
8:00–8:45 then rise and lift heels off the

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