스쿼트, 런지, 푸쉬업, 프랭크, 크런치, 1분씩
Squats, lunges, pushups, planks, crunches, 1 minute each
A workout routine where you perform squats, lunges, pushups, planks, and crunches, each for a duration of one minute, is a great full-body workout that targets major muscle groups, offering a good mix of strength training and core engagement; however, be sure to prioritize proper form and consider your fitness level to adjust the intensity as needed.
How to do it:
Squats:
Stand with feet shoulder-width apart, lower your body as if sitting down into a chair, keeping your back straight and knees aligned with your ankles.
Lunges:
Step forward with one leg, lower your body until your front knee is bent at a 90-degree angle, keeping your back straight and your rear knee hovering just above the ground. Repeat with the other leg.
Pushups:
Start in a plank position with hands shoulder-width apart, lower your chest towards the ground by bending your elbows, then push back up to the starting position.
Plank:
Get into a pushup position but rest your forearms on the ground, keeping your body in a straight line from head to heels.
Crunches:
Lie on your back with knees bent, place your hands behind your head, and curl your upper body towards your knees, engaging your abdominal muscles.
Important considerations:
Warm-up:
Before starting, perform light cardio like jogging or jumping jacks to prepare your body.
Form is key:
Focus on proper form to avoid injuries, watch videos demonstrating correct technique if needed.
Rest:
You can take a short break (10-30 seconds) between each exercise if needed.
Progression:
As you get stronger, you can increase the number of sets or add variations to the exercises.