Ectomorph

Monday & Thursday

Cardio (20 mins)

Cardio helps us burn calories and accelerates our metabolism. Some simple ways to do cardio are running, skipping, cycling, playing sports, and it can also be done in simple activities like dancing, jumping on a trampoline, hiking, hula-hooping, walking on stairs.

Burpees (6 x 2)

• Start on your fours

• jump up and into the air

Squat Jumps (10 x 2)

• Get into a squatting position

• Jump up with all force

Tuck Jump (6 x 2)

• Bend your knees

• Jump up

• Tuck your legs into your stomach

Single Leg Step-up (10 x 2)

• Put one leg on an elevated surface

• jump with the leg still on the surface

Low Box Jumps (10 x 2)

• Place a low bench on a box in front of you

• Take a big leap onto the box

Lateral Jumps (20 x 2)

• Place a cone or object in the middle

• Jump from one side to the other side

Band high-knee (10 x 2)

• Place a resistance band on your shoe and step on the band.

• Raise your knee to do a high knee

Broad Jumps (10 x 2)

• Take a huge leap to the front and try to reach as much as possible

Lunge Jumps (6 x 3)

• Get down in a lunging position

• jump up and get back into the same position

Explosive Split Squats (6 x 3)

• Place one foot on the ground and another foot onto an elevated surface

• Push the leg on the ground causing you to jump with the other feet still on the surface.

Jumping Jacks (20 x 2)

• Stand strain with your hand on your side

• Jump and spread your legs and raise your arms up

Squats (20 x 2)

• Stand with your legs parallel with the shoulders

• Bend down stretching your hamstring

Alternate Lateral Squats (20 x 2)

• Start with legs spread apart

• Push your weight to one side to another

Leg raises (15 x 2)

• Lay down on the ground with the palms facing on the floor beside the legs

• Raise your legs in the air

Backwards Walking (350 m)

• Walk backward in a treadmill or an open ground.