Description

The structure of 7 day Home workouts & Stretchings + Christmas dance is:

1. Home workout you can do every morning (5 minutes)

2. Quick warm up routine before your workout (3 minutes)

3. Abs workout & flat belly (10 minutes)

4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)

5. Full body workout to lose fat (5 minutes)

6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)

7. Christmas dance workout

1. Home workout you can do every morning (5 minutes)

Today's workout is the great routine you can follow every morning without making noise at home. To increase our energy, let's move and do workout together :)

Exercises:

Squat

Cross Back Lunge

Full push up

Side kick right

Side kick left

Side plank rotation left

Side plank rotation right

Raise legs

Bicycle

Touch toes

2. Quick warm up routine before your workout (3 minutes)

Warming up helps to increase the blood flow to your muscles, wakes up and raises your body temperature. It also prevents injuries and getting you motivated!

Exercises:

High knee rotation

Side reach

Rotation hip

Arm circles

Toe touch

Tilt touch

Squats

Lateral lunge wrist roll

Butt kicks

3. Abs workout & flat belly (10 minutes)

Abs! This is a 10 minutes intense abs workout will help you get that flat belly and toned abs. If you want to get that flat abs and six pack, try out this video and get those abs you want in 2 weeks. Enjoy the abs workout guys!

All Exercises:

Leg Raise Clap

Reverse Crunch

Spider Man Plank

Mountain Climber

Persian twist

In&Out

Plank with Hip Dips

Plank Jacks

Impulse Waves

Crunch

Up&Down Plank

Plank

Heels Tap

Bicycle Crunch

Reverse Crunch

Straight Leg Crunch

Up&Down Plank

4. Back workout at home. Upper back, lower back, lats &neck (10 minutes)

I used 0,5 liter bottles.) It’s a Total Back Workout - using water bottles or whatever you have at home! An effective home back workout with the right exercises, intensity, and structure will help you build lean muscle and strength in your back. There will be those days when you can’t make it to the gym, or maybe you prefer to workout at home. Either way, you should have a great workout that is simple to perform, yet strong on results.

All Exercises:

Row Close

Arm Row Right

Arm Row Left

Row Close

Good Mornings

Upright Rows

Hold + Upright Rows

Woodchopper Right

Woodchopper Left

Front Hold + Row

Good Mornings

Row Wide

Rear Dealt Raise

Superman

Superman + Reach Out

Plank + Front Raise

Plank + Arm Row Left

Plank + Arm Row Right

Plank + Front Raise

Plank + Side Raises

Dolphin Hold

Baby Pose

5. Full body workout to lose fat (5 minutes)

So excited to share this Full Body Workout with you today. 5 Minute Bodyweight Only Workout to lose fat (No Equipment needed).

All Exercises:

Jumping Jacks

Knee to Elbow

Squat Jumps

Shoulder Taps

Booty Lift

Breast Lift

Sumo Squat Punches

Lateral Squat

Knee Drives

Sprint

6. Full body stretching. Daily Routine for Flexibility & Mobility (5 minutes)

Stretch out stiff, tired and achy muscles with this 5 minute morning yoga full body stretch for beginners.

This short and well balanced sequence provides you with everything you need to get your daily dose of flexibility, mobility & relaxation.

Feel free to implement this routine in your daily workout schedule to get the best results. Physically and mentally.

All Exercises:

Baby pose

High lunge R

Low lunge R

Runners stretch R

High lunge L

Low lunge L

Runners stretch L

Standing roll down

Seated forward fold

7. Christmas dance workout

I Wish You Merry Christmas & Happy New Year! Christmas Dance Workout on song "JINGLE BELLS"! Hope You Will Like This Version :)