28 Days Shape up Exercises:

Week 1(Sep 1 to Sep 7):

Warm up:

Walk or jog on the spot for 5-10 minutes to ensure a thorough warm up.

Exercise 1:Lunge Walk

Step forward with your right foot,bending both kness so that your front knee is aligned over your ankle and the back knee comes close to the floor.Before your back knee touches the floor,push up with your back left leg,forcing the weight of your body through your right heel,simultaneously bringing your left foot together with your right foot.Without pausing,alternate legs,lunge forward with your left foot.Do it for 1 minute.

Perks: Tones thighs and hips.

Exercise 2:Plank Pose

Start in an upper push-up position.Your hands are directly under your shoulders and your feet are together.Keep your back as flat as possible.Your head and neck are in line with your spine(you should be looking at the ground.Let the right knee touch the elbow for 30 secs and change to left knee.

Perks:Works on the core,chest,arms and back.

Exercise 3:Plank Pose Mountain Climbing

Maintain the plank pose and hop from one foot to another.Do it for one minute.

Perks:Tones hips and thighs.

Exercise 4:Jumping jack

Begin by standing with your feet together and arms at your sides.Bend your knees and jump,moving your feet apart until they are wider than your shoulders.At the same time,raise your arms over your head.Keep your knees bent while you jump again,bringing your feet together and your arms back to your sides.At the end of the movement,your weight should be on your heels.Do it for 30 sec.

Perks:

A cardio workout increases the heart rate and oxygen levels in the blood stream.

Exercise 5: Spot Jog And Butt Kick

Quickly bend the knees to have enough time to bring the heels to the buttocks and then straighten the legs for the next landing.Do it for 30 seconds.

Perks: Cardio workouts increase the heart rate and oxygen levels in the blood stream

Exercise 6:Chest Kicks

Hop with your feet to the front from plank pose and get back to the plank pose:and then do pushup for 30 sec.

Perks:Total body Workout.

Exercise 7:Squat

Hop onto a squat position and ensure that you don't pronate your knees beyond your ankle.Do it for 30 secs.

Perks:Tones thighs.

Exercise 8: Jab-Jab Jacks

These are moves that focus on the upper body in a sequence of fast punches and jabs.Thrust your arm out towards your opponent's face bringing it back quickly,followed bya repetition with the opposite arm.For maximum impact,you can also jab with the same arm in quick counts.Do the jab-jab kick for 30 secs and the left kick for 30 secs.

Perks:Cardio that engages the core(abdomen muscles)

Exercise 9:Lateral Lunge

Start the lunge by stepping out to the side at about 180 degress,retracting your hips while you step to side.As your hips retract your chest will start to come forward,so to counter this put your arms out in front of your chest about 90 degrees,this will help to keep your balance while finishing the lunge.Do left lateral lunge for 30 secs.Right lateral lunge for 30 secs.

Perks:Tones legs.

Exercise 10: Hop and Plank

Reach high with a hop and go down to plank pose then hop back to standing.

Perks:Total body workout.

Disclaimer:Please consult your doctor before you follow these exercises.

Courtesy @Bangalore Mirror and credit to Santhosh Kumar,director,Figurine Fitness .