Fitness exercise 1…

If you are traveling or have a busy schedule, this quick home fitness workout will help. This series of fitness workout movements will take about 20 minutes or less. If you can do them 3-4 times per week, your entire body will be stimulated, and you’ll feel rejuvenated without having to go to the gym.

This routine has been designed so that one exercise stimulates multiple muscle groups. This way, you’ll get the most benefit in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement.


1. Bent Knee Push Ups
Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to advance to the full push-up.


2. Lunge
Stand straight with your feet together. Hold a household can or weight in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles, push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

More exercises from eDiets later this week.