How to increase muscle strength in just 9 minutes - a set of exercises, technique

Life, especially in a big city, is a constant rush. In the hustle and bustle we often don’t have time to devote to sports and physical activity. Especially for those who would like to have at least one extra hour in their day, we have prepared a full-body workout that can be performed in just nine minutes.

World Class fitness trainer

“If you don’t have enough time for a full-body workout, this is a great option for a full-body warm-up to help you stay toned.”

There are nine exercises waiting for you, which we have divided into three sets, each of which should be allocated three minutes. If you do these elements separately, they will work a certain muscle group. When they are combined, you get a complete workout. By doing it, you will feel more awake and fresh.

Try to give your best when performing each of the exercises, only then our training will bring tangible benefits. You will have time to rest in the break between sets, it lasts exactly one minute.

Daftar Isi

First set

It consists of classic and familiar to everyone exercises. If you think that it will be too easy to perform it, you can, for example, perform squats with dumbbells. And if you don’t have any equipment at hand, use water bottles.

Squats

Technique

Stand up straight, with your feet shoulder-width apart.
Straighten your back, look in front of you, put your hands on your waist.
As you inhale, slowly bend your knees to about 90 degrees or slightly lower, arms extended in front of you. Make sure that your knees do not extend beyond your toes.
As you exhale, return to the starting position.

Exertion time – one minute.

Push-ups

Technique

Stand in a supine position with your eyes facing forward.
Place your palms at shoulder width or slightly wider.
As you inhale, bend your arms at the elbows.
As you exhale, return to the starting position.
If you want to emphasize the work of the arms, bend them along the body.

Execution time is one minute.

Forearm plank

Technique

Take the plank position on the forearms. The elbows should be placed strictly under the shoulders.
Keep your gaze forward.
Your body should not touch the floor. Your body and legs form one straight line.
Fix yourself in this position, do not arch your back and breathe evenly.

Execution time is one minute.

The second set

It includes a few elements that are not the most popular, but they will definitely help your body tone up. They will be convenient to perform at home, and no additional weights will be needed.

Steps with an incline

Technique

Stand up straight, put your feet a little wider than shoulder width and slightly bent, hands on your waist.
Jump and take a side step to the side, then bend over and touch the floor with your hands.
Return to the starting position and do the side step again.
As soon as you reach the end of the room, change direction.

Execution time is one minute.

Worm walk

Technique

Stand up straight and from this position bend down as low as possible.
Keep your back straight, do not bend your legs and rest your hands on the floor.
Slowly move your arms forward and lower yourself to a lying position, keeping your legs straight at all times.
Do the same, but now step your feet forward and come back to the starting position.

Execution time is one minute.

Reverse plank

Technique

Sit on the floor, straighten your legs, put your palms behind your back.
Rest your hands and heels on the floor, slowly pull your hips and body away from the surface. Your body and legs should form one straight line.
Hold yourself in this position and make sure that your abs are in constant tension.

Execution time is one minute.

The third set

It involves mainly the muscles of the legs and abdomen. The first two exercises are quite simple to perform, but the last one will make you tense up. But after it you will feel your abs perfectly.

Back lunges with changing legs

Technique

Stand up straight, put your hands on your waist.
Lunge backwards with your right leg, the knee of the working leg should not touch the floor.
Return to the starting position.
Repeat this movement with the left leg.

Execution time – one minute.

Touching the shoulders with the hands in a supine position

Technique

Take the plank position on straight arms.
Pull your right arm off the floor and touch your left shoulder with it.
Return to the starting position.
Do the same with the left arm.
Perform the exercise, constantly changing hands.

Execution time – one minute.

Bending the spine in a supine position

Technique

Lie on your back, arms stretched along the body, palms on the floor.
Raise your legs up so that they form an angle of 45 degrees.
Tense your abdominal muscles and lift your upper body.
Hold at the top point.
Smoothly return to the starting position.

Execution time – one minute.

This workout will cheer you up, especially if you often and a lot of sitting at the computer at work or at home. After these exercises you will feel a burst of energy and will be ready to continue doing your work in a good mood. We recommend finding time for this complex at least two or three times a week. And when your body gets used to the load, you can start gradually increasing the number of approaches.