One Song Workout “UPTOWN FUNK”

That’s right! Turn up the music sweat those pounds off. Here is one mini-workouts that fit perfectly with one hit songs! On those days you struggle for any speck of motivation to get your body moving, just turn on a pump-up jam and follow the plan below. Do one. Just do something and have a little fun while you do! PS: No equipment needed for any of the workouts!

ONE SONG

High Knees

2

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet

Walking Lunges

3

Lunges are the perfect complement to squats, and they are so versatile that they can be done while walking to the living room! In a controlled motion, simply step forward while lowering your back knee towards the floor. Your front leg’s knee should point forward while your back leg straightens out towards the floor. Keep your back straight and slowly come up once you feel resistance. Repeat this sequence across the room until fatigued. This exercise will provide great weight loss results and super strong calves!

10 SECONDS REST

Burpees

5

Burpees are miraculous exercise to burn extra calories and make you stronger. Position your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. Then, return to start position, by jumping the feet back.

Dips

6

Place your hands shoulder-distance apart behind your torso, and walk your feet out in front until your knees are at a 90-degree angle. Bend at your elbows to lower your body toward the ground, then straighten your arms to raise up. You can make this harder by keeping one leg up

10 SECONDS REST

Mountain climbers

7

Place your hands on the ground and get into a push up position, make sure your arms are shoulder width apart. Bring one foot under your hips. It doesn’t matter which leg you start with, bring the extended led to your hips and extend your other leg, perform this on each foot this is one rep.

Jumping Jacks

8

Stand with your legs together and your arms down at your sides. Keeping your arms and legs straight, separate your legs about 3 feet and raise your hands above your head in one jumping motion. Return to starting position

Squats

9

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

10 SECONDS REST

Plank

10

Lie with your stomach down.  Bend your elbows to a  90 degrees angle. Your body should be flat while you support your body on your forearms and toes. Keep your abs tight. Trying to balance with your assembled feet will increase the abs muscle pressure. Keep your legs tight and straight. The lower body muscles are activated as well. Your back should be straight as well as the rest of your body. Bring the stomach in, but don’t stop breathing. Keep your elbows under the shoulders.

10 SECONDS REST

Plank Walk ups

11

Start in plank position with bent elbows, place your left hand on the floor, then your right hand . Push your body into the “up” position of a pushup . Lower yourself back onto your elbows into plank position, one arm at a time.

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