This song is about 3 minutes and 45 seconds long. The following workout is tailored to suit the timing to the above song.
5 Walking Lunges
10 Push Ups
20 Jumping Jacks
25 Bicycle Crunches
30 High Knees
35 Second Plank
- Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
- With your hands gently holding your head, lift your knees to about a 45-degree angle.
- Slowly, at first, go through a bicycle pedal motion.
- Alternately touching your elbows to the opposite knees as you twist back and forth.
- Step forward with first leg. Land on heel then forefoot.
- Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Stand on forward leg with assistance of rear leg.
- Lunge forward with opposite leg.
- Repeat by alternating lunge with opposite legs.
- Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
- Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
- Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
- Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
- Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
- Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
- Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
- Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
- Lower your chest to do a push-up. Bring your chest back up.
- Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
- Plant your feet flat on the ground, about shoulder-width apart.
- Point your feet slightly outward, not straight ahead.
- Never let your knees extend beyond your toes.
- Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
- Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- Tighten your whole body when you perform the squat.
- Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
- Keep the upper body tight at all times.
- Assume an erect position, with feet together and arms at your side.
- Slightly bend your knees, and propel yourself a few inches into the air.
- While in air, bring your legs out to the side about shoulder width or slightly wider.
- As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
- Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent
- In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
- Now do the same gesture with the left knee.
- Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
- Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
- Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.