Mesomorph

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Monday & Thursday

Cardio (10 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.

Explosive Jumping Jacks (20 x 3)

• Stand with your arms on our side

• Jump with full intensity and spread your feet and raise your arms above the feet

Squats (20 x 3)

• Get into a squatting position

• Stand up straight

Alternate Lateral Squats (20 x 3)

• Start with legs spread apart

• Push your weight to one side to another

Leg raises (15 x 3)

• Start with one foot in forward and one knee on the ground

• lift one knee up and return back to your original position

Backwards Walking (500 m)

• Walk backward either on a treadmill or an open field.

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Burpees (6 x 3)

• Start on your fours

• jump up and into the air

Squat Jumps (10 x 3)

• Get into a squatting position

• Jump up with all force

Eccentric Tuck Jump (6 x 3)

• Bend your knees

• jump up with full force

• and tuck your legs into your stomach

Explosive Single Leg Step-up (10 x 3)

• Put one leg on an elevated surface

• Jump with full force with the leg still on the surface

Box Jumps (10 x 3)

• Place a bench on a box in front of you

• Take a big leap onto the box

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Lateral Jumps (20 x 3)

• Start with legs spread apart

• Push your weight to one side as much as possible and do it on the other side.

Band high-knee (10 x 3)

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

• Raise your knee to do a high knee

Broad Jumps (10 x 3)

• 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.