Burpee
Target Muscle Groups: Full body – engages major muscle groups simultaneously.
Starting Position: Standing upright.
Steps:
- Bend your knees and squat down.
- Place your hands on the floor in front of you.
- Jump feet back into a plank position.
- Perform a push-up.
- Jump feet back towards hands.
- Explode upwards into a jump, reaching overhead.
- Perform ten reps with each leg for three sets.
Burpees, a dynamic full-body exercise, offer cardiovascular benefits while engaging major muscle groups. The explosive movements contribute to calorie burning and improved fitness levels.
Overhead Crunch
Target Muscle Groups: Abdominals. [3]
Starting Position: Lie on your back with your arms extended overhead.
Steps:
- Engage the core and lift shoulders off the floor while extending arms.
- Slowly lower back down to the starting position.
- Perform ten reps with each leg for three sets.
Overhead crunches effectively engage the abdominal muscles, contributing to core strength and definition. Their controlled movement minimizes strain on the neck and lower back.
