Supermodel Emily Didonato calls on quarantine or self-isolation not to waste time in vain, but to play sports! And this does not take a lot of time, from 10 minutes a day you can perfectly work out all muscle groups, and at the same time cheer yourself up. And all you need is a timer set for 30 seconds, a rug, a chair and dumbbells.
Emily's workout includes four sets. Each has three exercises for 30 seconds and a 30-second rest.
First circle
- Jumping squats - 30 seconds.
- Exercise "Mountaineer" - 30 seconds. Instructions: from the position of the support lying on the palms, bouncing, alternately raise the knees to the chest.
- Walking bar - 30 seconds. Instructions: from the plank position, use your legs and arms to alternately move to the right and left.
- Rest - 30 seconds.
If possible, repeat 3 times
Second circle
- Plyometric lunges - 30 seconds per leg. Instructions: bouncing, take your leg back, and then lift it to your chest, pulling the body down (it is advisable to touch the floor with your palm).
- Push-ups from the floor - 30 seconds. Complicated version: lowering the body to the floor, lie on your stomach, stretching your arms forward.
- Abs exercise - 30 seconds. Instructions: lying on your stomach, raise your legs 90 degrees, lift your body with outstretched arms to your toes.
- Rest - 30 seconds.
If possible, repeat 3 times
Third circle
- Dumbbell Chair Leg Raises - 30 seconds per leg.
- Dumbbell Exercise - 30 seconds Instructions: from a standing position, raise dumbbells to shoulder level to the sides, and then in front of you.
- Hand swing while standing on all fours - 30 seconds. Instructions: standing on all fours, raise your hand, taking it to the opposite shoulder.
- Rest - 30 seconds.
If possible, repeat 3 times
Fourth circle
- Lowering the body to the legs with dumbbells in hand - 30 seconds.
- Raising the dumbbell to the chest from the plank position - 30 seconds.
- Exercise on the press "Scissors" - 30 seconds. Instructions: while lying on your back, raise your body (keep your hands on the floor or under the waist), raise your legs by 15–20 cm and at the same time cross them.
- Rest - 30 seconds.
