Exercise number five: Jumps
Place your arms beside your body. Jump up while spreading your legs to the sides and raising your arms above your head. Go to the initial position with a quick jump. 45 seconds is enough for this exercise. Take the initial position relax your shoulder and neck.
This exercise called jumping jacks forms a part of military training in the USA as it improves physical and aerobic endurance. If you feel your muscles burn that means you’re doing it right. keep jumping for the remaining time. The workout should make you feel energized but not exhausted so don’t overdo it.
Rotating Single-Leg Plank
Reps: On each side of your body. As many as you can in 30 seconds.
Start the workout in an elbow plank with your left leg extended to full length behind your hip and abs engaged. In this position, shift your weight onto your right arm. Now gradually rotate your torso to the left while keeping the left leg lifted, giving you are complete side plank position. Without lowering the left leg, hold in this position for 1 count then rotate back to elbow plank. Do this as many as you can in 30 seconds, repeat the same with the other side.