Feb 122015
 

30 Minutes Full Body Workout Routine

Warm up your body before starting 30 mins full body workout routine start with the neck with up and down and moving on to the arms swings backward and changes the direction forward and that type of same many exercise here which you can follow easily and prolong your body.

30 Minutes Full Body Workout Routine

30 Minutes Full Body Workout Routine

30 Minutes Full Body Workout Routine Steps:

1st Set of 30 Minutes Full Body Workout Routine:

1. Arms swings
Moving arms backward and forwards and reiterated the same step again and this is a great exercise that is very vital to give the flexibility to your body. There your both arms are working equidistant, and this is the best workout for your hand. This is a basic step for you, and this is a best exercise for arms.

2. Ankle Rotation
In this step first rotate your right ankle leisurely clockwise and the anticlockwise and reiterated the same step with another leg. Do these exercises for a two minute and two minute are sufficient in a one set so there your legs feel relax after rotation? This is not a complex task for your legs so just retain that easily.

3. Step by Step
Start footing with your trotter hip-width apart, toes linear ahead. Enlarge both arms out in a forefront of your chest, hands in fists, with your right arm stacked on top of your left. As you hop on your right foot, hook and turn your left knee in, then hoist your left heel off the floor, and hook both arms about 90 degrees, turning your right hand up to the plafond and your left arm turns down.

4. Chest Fly
Look directly up at the plafond, retaining your backbone in great alignment. As you gasp, leisurely enlarge your elbows out to the side. You should be making a “T” with your higher-level body. Exhale, as you carefully escort the dumbbells together over the center of your chest, making a “Rainbow”. This exercise also can do without dumbbells and there you need leisurely escort them back to their starting position.

5. Rotator calf
Here put your left arm out at shoulder level with your elbow buckle to 90° and your hand down. Retain your elbow buckle, and leisurely raise your left hand then stop when your hand is level with your shoulder. Then keep come in your previous position and your hand leisurely down. Reiterate the exercise until your arm is tired. Then do the exercise with your right arm.

6. Pull Overs
Stand and face a convertible cable machine with a linear bar extension positioned on the high setting. Seize the bar with an overhand clasp, your hands shoulder-width apart. Retain your arms linear, pull the bar down in an arc while squash your shoulder blades together and retaining your core tight. When the bar extends your thighs, discontinue and then back to the start position.

7. Jumping Jacks
Stand in forefront of a step and jump up onto the step with both trotters. Jump back down to the floor or step down to the floor if jumping perceive perilous or unbearable. Do a jumping jack on the floor and, after you jump the trotter back together then jump back onto the step. Add this pass at the end of your efficient cardio workout for an append boost, or do it a few times during your workout whenever you want to fetter intensity or mix things up. To correct, do jumping jacks on the floor or use a lower step.

8. Butt kicks
Retain your knees close together. Retain your torso upright and do not lean forward. Quickly shift your weight to your right foot and hook your left knee and abut your left heel to your superfluity, or as close as you can get. Lower your leg back down. Shift your weight to your left foot, hook your right knee and abut your right heel to your superfluity, or as close as you can get. Lower your leg back down. Reiterate this passed quickly, either moving forward leisurely or footing still. Pass your arms back and forth as with normal running.

9. Jump Rope
Retain your elbows close to your ribs and don’t choke up on the handles. Authorize your ankles, knees, and hips to flex when you land then retain your jumps low now hold your hands waist-high. Turn the rope mainly by rotating your wrist. Turn the rope first, jump second. This exercise also can do without rope so just enjoy that one.

10. Bunny Hops
Retain your trotter together, and your hands firmly on the forefront of a step box jump up and take both trotters over the step. On landing on your toes, you can either jump promptly back over the box or take a small bounce before jumping back. Aim to focus jumping over the step box, however, take care, not to hit the step, remembering to land with both trotters. This is higher the box, the harder the exercise.

11. March
This is just like a left right left so just do this, and this is a one of the basic and most dominant step. Here you need to up and down legs alternate and doing this for 2 minutes. This is reiterated after a set because this gives energy to doing more exercise.

Repeat the same set once again and take a water break and get the energy before starting full body workout routine again.

2nd Set of 30 Minutes Full Body Workout Routine:

12. Squats and Trotter together
Begin by footing in the starting squat site with your trotter hip-width apart, toes pointing forward, neck linear, and abs tight. Hold your arms out in a forefront of you—linear with palms facing down, buckle at the elbows. Or does our best-loved arm pass: the fetter in arms cross. Whichever you do, don’t put your hands on your legs. Hook your knees and leisurely lower yourself down until the tops of your thighs are equidistant to the ground. Push your bottom backward, as if you were sitting on a chair.

13. Squats and knee to chest
Bar placement is everything, and you needed to place the bar on the bottom of your rear shoulders, not on the top of your shoulders. Prolong your knee position and don’t let them drift out over your toes. Retaining your lower leg linear is the best way to shield your knees. Tighten up your whole body, tighter and tighter as you lower yourself, deeper and deeper. Rise and retain your eyes towards the plafond. If you look down or linear, then you will dribble your chest and set too high attempt on your lower back.

14. Jump Squat
Hook your knees slightly, but make sure that your back stays linear. Retain your hips back, back linear, and your head was facing forward. Reach upward as high as you can with your hands as your trotter leaves the floor. Oscillate your arms back and forth with repeat the second step.
Repeat this second part of steps again once.

15. Plyo Push Ups
Balance on your hands and knees, your body forming a linear line from your knees to your head. Hook your elbows and lower your body to the floor, stopping just pre your chest touches the floor and push up yourself back to start. Begin on your hands and knees, and then step your trotter backward, so you’re balancing on your toes. There your body should form a linear line from heels to head and lower you toward the ground, stopping just before your chest touch. You can target your triceps by retaining your elbows in toward your body, or you can retain the focus on your chest by authorizing your elbows to pass perpendicularly to your body.

16. Mountain Climbers
Begin with the push-up position with your arm and legs stretched out. Hook one knee usher it near to your chest with your toes to the ground. Go back to the begin situation and do the same with the other leg. Suppose a press up position, so your hands are directly underneath your chest at shoulder width apart with linear arms, and your body should form a linear track from your shoulders to your ankles. Lift your right foot off the floor and leisurely raise your knee as close to your chest as you can then back to the commence scene and reiterate with your left leg and pursue alternating for the crave number of reps or time.

17. Knee High Lateral Jumps
Stand upright with your legs and Trotter jointly and let your arms dangle at your sides. Secure your enteric muscles and which will brace your body during the jump. Hook your knees to lower yourself into a squatting spot. Retain your weight evenly distributed throughout both of your trotters. Prolong a linear backbone and a flat back and circumvent, arching or curving your back and losing form. Discontinue briefly at the bottom of the squatting spot, and Roll your weight onto the forefront of your trotter to prepare to jump. Land on the balls of your trotter, trying to make as compact noise and impact as attainable and then authorize the heels of your trotter to lower to the floor.

Repeat the same steps again, take a water break and boost the energy before starting full body workout routine again.

Please leave your feedback for this 30 mins full body workout routine!

Feb 082015
 

Miley Cyrus Leg Workout Routine

Hey…. If you want to get slim and sexy legs like Miley Cyrus in a little time, retain doing this Miley Cyrus leg workout routine and get the sexy legs. So there are following steps for the Miley Cyrus leg workout routine that is very effective and easy to do.

Miley Cyrus Leg Workout Routine

Miley Cyrus Leg Workout Routine

Steps for Miley Cyrus leg workout routine

Each of exercises in Miley Cyrus leg workout routine are for total 50 secs.

1. Alternating Lunges
Here foot forward and leisurely shifts your body weight over the foot in forepart. Leisurely lower your hips undeviating, earthbound until your thigh forms a 90-degree with your shin perpendicular to the tier. Now shove your body weight off your forepart foot using your forepart thighs and glutes to back to a footing scene with your feet together. Step with the other foot for the next rep so you work both legs equally.

2. Pile Squats
Promptly leap undeviating, up, arrival in a deep pile squat scene with legs open outspread to the sides with knees and toes fairly revolve out, hips under shoulders. Reiterate leap, this time arrival in narrow squat scene. Spread your legs outspread and angle your toes out to the sides. Then crook at the knees and squat down so that your knees make a 90-degree angle, and now you are going to pulse up and down about 3-4 inches.

3. Side Lunges
Here stand with your feet hip-width apart and clutch your arms at whatever scene help your parity. Retain your back tall and abs occupied. With your right foot, step out undeviating, to your right. Crook your right knee and retain your left knee undeviating, so you seize your right rump, hip and thigh to parity and clutch your body weight. Clutch for one to three seconds, and then shove off from your right foot, back to the starting scene.

4. Lateral Leg Lifts
Stand up on one leg with your back undeviating retain your stabilizing knee fairly bent. Clutching your facing leg a few inches off the terra firma, lift it as high as you can. To do lateral leg elevate from a lying scene, retain a side of your body in intercourse with the terra firma, exceptionally from hip to ankle. You can rest on your elbow, but warrant your back is in line with your legs and not tendency forward. Retaining your core muscled dense, lift your upper. Do 25 secs on each side.

5. Squats
Spike your toes fairly outwards, as this helps to stabilize your pose. Retain your arms enlarge in forepart of you. Shove your hips back, leisurely crooking your knees to a 90-degree angle. Retain crooking until your cripple is equidistant with the tier. Your knees shouldn’t extend beyond the tips of your toes unless you are very tall. Your body weight should be strenuous on your heels rather than on your toes.

6. One Legged Calf Raise
Scene toes and balls of feet on calf block or preferment with heels and arches broaden down. Place hand or hands on support for parity. Lift one leg to rear by crooking knee. Raise heel by broaden ankle as giant as feasible. Lower heel by crooking ankle until calf is stretched. Do 25 secs on each side.

7. Fire Hydrants
Retain your knees, hip outspread apart and crook them at a 90-degrees angle. Retain your back undeviating, raise your right thigh and escort it close to your chest as much as you can. Then raise the same thigh out to the side by retaining the hips still. Now, kick your raised leg leisurely in the backward scene and doing the same with other. Do 25 secs on each side.

8. Kneeling Leg Lift
There your arms are nice and fixed and directly in alignment with your shoulders. Retain your hands on the floor and lift your right leg beyond you in an L shape, as if you’ve got a weight cinched under your knee and you’re trying to lift it off the floor. Lower it back down and reiterate. Do 25 secs on each side.

9. Kneeling Heel Press
Stay in above position. Now take the one leg up as much as you can and kneel up the toes like doing pluses. Do 25 secs on each side

Please leave your feedback for the Miley Cyrus leg workout routine!

Feb 062015
 

Winter Workout Routine

In a holiday season as well as winter, everyone gets healthy food that is directly influence over the body, and all is one want noteworthy tips to get fit in Holiday season. So there are some steps in winter workout routine we are discussing which are very effective for getting fit and healthy and fresh. In a holiday and winter, we have got more food, and we are not able to control our appetite that is influenced by sometime in term of fat.
Winter Workout Routine

There are some easiest steps for trim your body doing winter workout routine:

  • Jog is very substantial step because this is easy to follow at home and by this you can trim your body as soon as possible. So just walk 5 min in a day and after walking run 20 min and then again walk for a min. When you have run, then you get energy in your body, and there are some heat also which is good and help to get slim fast.
  • This is a step of the workout and by this crunch free abs you can reduce your fat as soon as possible. This is very easy and in this abs, you need to up from back and down and put up your legs in an air and wait for 2 second and iterate that same process 20 times. Here Starting with both arms overhead, pull down and across the body, twice, before resetting; reiterate on the contrary side. This one is for the abdominal, obliques, hip, shoulders and quads.
  • Feel the shrinkage in this abs, not in back or legs and tilt pelvis, Think of lifting up instead of pulling knees toward chest, etc. This is also a one of the very famed and well-known idea and in this abs you need to up and down from your back and by legs. Inside abs, you need to do steps like Keep head, neck, torso, hips, and legs all in one straight line and don’t sink into the shoulder press elbow into floor and lift torso.
  • After the entire exertion, you need to stretches because that is the predominant part of your exertion. There are some of the very eminent stretches like butterfly stretch, stretch of neck and shoulder so in a butterfly stretches you need to Sit on the floor, press the soles of your feet together, pull your feet the adjacent you can, put your hands on your ankles to where your elbows are lined up with your knees, push versus your elbows trying to close your legs, push your knees down. Another one lay flat on your back and extend your leg out, grab the back of your thigh, pull your leg towards your face, don’t jerk your leg; it may cause an injury.
  • Water is very predominant part of living things because without water no one can live more. So after workout and after the whole exertion you need to take water that maintains a heat of your body so just take the minimum a glass of water after workout.

Here you can enjoy these all steps with music and get the boosting energy by winter workout routine. This step is very effecting for all and easy to do in a home that can iterate alternate a week. Leave your feedback about winter workout routine.

Jan 302015
 

How To Get Flat Belly With 5 Easy Steps

How to get flat belly with 5 easy steps:

How To Get Flat Belly With 5 Easy Steps#1 Stay Hydrated As Much As Possible – How To Get Flat Belly With 5 Easy Steps
Drink 32 ounces in the morning after waking up. Orange and citruses in this lemonade will flush out the system and keep you moving for the day. Keeping your bowel moving is one the thing keeps your belly as flat as possible. Hydration is the key to keep toxin flushing out the your system.

#2 Eat As Many As Raw Vegetables And Fruits In Your Diet – How To Get Flat Belly With 5 Easy Steps
Staying hydrated is important to flush out toxin but eating raw foods is also important as it has natural sugar, fiber and natural carbs in. These things will keep your body and flowing throughout the day. You don’t need to go fully raw but add at least 1-3 small raw meals in your daily diet like salad, juice, fruit salad, etc…

#3 Eliminate All Meats And Dairies From Your Diet – How To Get Flat Belly With 5 Easy Steps
Meat and dairies are animal products. It has bacteria, hormones and very low in fibers. Means it will longer in your body and convert into fat easily. It weighs body more than eating vegetables and fruits. You don’t need to go fully vegetarian but maintain the balance, if you want flat belly.

#4 Do 10 Mins Of Easy Ab Exercises Every Day – How To Get Flat Belly With 5 Easy Steps
Sparing 10 mins is an easy task from daily life. You don’t any equipment or go to gym. You can do ab exercises in your home. It will help to build muscles, burn fat and giving you flat toned belly. Squat is the best way to maintain your core area. Bicycle exercise on the floor will give best result to get flat belly. Another one is a plank which a strength exercise impacts to entire body and best works for flat belly. Next one is jump roping, it is very good to lose fat.

#5 Stop Eating After 7 Or 8 PM – How To Get Flat Belly With 5 Easy Steps
Or 3 hours before going to bed. Eating at night will make you eat more as our body think we need food during night time. The simple formula is eat when sun is out and stop eating after sunset. Our body is not active in sleep, it just burn normal calories as usual not due to activeness. Drinking is most important to keep you hydrated during night time (and day as well), eating is not. Remember We eat to live not live to eat.

Follow above how to get flat belly with 5 easy steps and feel your belly flat in few months.

Jan 292015
 

Homemade Fruit Infused Water

Homemade Fruit Infused Water is the best way to start day. Plain water can be boring sometimes but homemade fruit infused water is refreshing and full of vitamins and minerals. Fruit infused water is best drink to have instead of having sugary fizzy drink in summer time. Below is a simple recipe to make homemade fruit infused water. Try yourself and keep hydrated yourself.

Homemade Fruit Infused Water

Homemade Fruit Infused Water Recipe

Ingredients:
Some Orange Slices
Some Lemon slices
A handful fresh Mint leaves
A handful fresh Basil leaves
A jar
Chilled water or ice cubes

How to make homemade fruit infused water:

Arrange the orange and lemon slices in the bottom of jar.

Then add the basil leaves and mint leaves.

Now pour the chilled water or put the ice cubes in the jar.

Shake the jar and leave it infused the fruits and herb leaves for good few hours but don’t forget to shake in between.

Fruit infused water are easy to drink from fruit infused water bottle as it comes with fruit container separated from the water. Add the water when the infused water is finished. Easy to use and clean. Buy it from Amazon.

Fruit Infused Water Bottle

Fruit Infused Water Bottle

Jan 152015
 

5 Exercises To Reduce Belly Fat

Here is the list and steps for 5 exercises to reduce belly fat:

5 Exercises To Reduce Belly Fat
1. Twister
Get in standing position. Keep a little gap between legs and keep your hands on waist by holding your waistline on sides. Now bend your upper body from waistline and bend your knees a little. Then get your hands behind your head. Now start moving your head with upper body to left and then get back in centre (original position) and then right. Remember first left then centre and then right. Do the twister moves for at least one minute.

2. Alternate Knee Lift Crunches
Stay in standing position with little gap between legs. Bend your elbows and keep forearms upward or you can keep your arm behind the head holding the head. Now bend upper body down from waistline and lift the leg up bending from knee same time. Do one by one leg for one minute.

3. Side Knee Lift Crunches
Stay in above position holding your head with your hands. Then bend your upper body from side and left leg upward bending from the knee. Do same with other side and other leg. Do these moves for at least one minute.

4. Jack Knife
Stay in standing position with little gap in legs. Take your arms up straight in the air. Now bend your upper body from waistline to down and get your leg up between arms. Do same with other leg. Do these moves for one minute.

5. Tae-bo
Stay in standing position with little gap between legs. Bend your elbows and keep forearms upward holding fingers together. Now move your upper body and side to side by keeping arms in same position as fast as you can. Do these moves for one minute.

Please leave your feedback for the 5 exercises to reduce belly fat!

Jan 022015
 

How To Lose Christmas Weight In A Month

Christmas has just gone but left so much fat in our body after eating those sweet treats all the time. It is all about celebration and how we celebrate by cooking and eating lovely food, yummy dessert and all sweets. So, now time to lose Christmas weight. Let’s get started.

How To Lose Christmas Weight In A Month

How to lose Christmas weight in a month:

Step #1
Breakfast:
1 cup whole-grain cereal with dry nuts or seeds, or
1 cup yogurt flavored with honey and mixed berries, or
an egg-white omelet cooked with chopped spinach and tomato

Step #2
Lunch:
1 grilled chicken breast with chopped cucumbers and tomatoes, or
two hard-boiled eggs with celery and carrot sticks, or
1 lean turkey steak with carrots and cherry tomatoes.

Step #3
Dinner:
1 grilled flank steak with chopped salad, or
1 grilled chicken steak with steamed spinach, or
1 grilled salmon steak with of steamed spinach.

Step #4
Have two following snacks each day between breakfast & lunch and lunch & dinner.
1 cup mixed berries, or
1 cup sugar-free gelatin, or
1 cup low fat flavoured yogurt or
1 cup sliced avocado with lemon and a pinch of salt.

Daily Exercise with Short High-Intensity Cardio Workout:

Step #1
Warm up your body for exercise by jogging in a place for one minute. Do one minute of shoulder circles by swiftly rotating your shoulders in a clockwise motion.

Step #2
Jump the rope for five to ten mins twice a day.

Step #3
Run on a treadmill or outside for 20 minutes or complete 20 minutes of a high-intensity workout DVD.

Step #4
Get your body relaxed by doing light stretching to help relax muscles and stop buildup of lactic acid in your legs.

Follow the instruction for how to lose Christmas weight in a month and see the result in just month.

Dec 222014
 

Interesting Ways To Lose Weight

8 Interesting Ways To Lose Weight

Weight loss routine can be boring but adopt these 8 interesting ways to lose weight in your daily life to interesting ways to lose weight.

8 interesting ways to lose weight:

1. Hang Up Your Goal Dress
Hang up your goal size dress or bikini where you can see everyday to get that size. It will remind you every time when you see that dress or bikini to get into that size.

2. Eat On Blue Plates
Eating in blue plate will feel you your tummy is full and you don’t feel hungry so often. It is a reverse psychology. It is psychologically proven that McDonald yellow and red colour make you more and more hungry and blue less hungry.

3. More Sleep! Less Belly Fat!
When you sleep less, your stress and cholesterol rate level go high and fat circulated by hips and belly. It makes your bloated with fat.

4. Listen To Faster Music During Workout
Play higher bpm music when you do workout. It will help to move your body fast automatically and you will have high heart beat will results more calories burn.

5. Do Weight Bearing Exercises
Weight bearing exercises will help you muscle building and more muscles means less fat. Your metabolism will go high too by doing weight bearing exercises.

6. Drink More Water
Sometimes we think we are hungry but truth is we are actually thirsty. Water is not only feel you hydrated but it will boost your metabolism since it has zero calories, you will ends up losing calories without gaining any. It will also helps you to glow your skin.

7. Have An Audience
Having an audience doesn’t mean get up on stage and dance. Go on facebook, instagram, pinterest or create blog about your weight loss plan and follow similar interested people. This way you will have little audience who will follow your goals and check your progress. This is how you can keep yourself motivated.

8. Write It Down
Write down whatever you do to weight related. For example, what time you are having breakfast, lunch, snacks or dinner, What time or how many time you are drinking water, What time and which exercises, workouts you are doing, etc… This way you can track what you ate, how much you drink, how much and how long exercises are done.

Follow these 8 interesting ways to lose weight regularly and see results yourself!

Dec 072014
 

Back On Fire Workout

You will need a 3-5 lb weight for the back on fire workout.

Back On Fire Workout

Back On Fire Workout

Step by step for back on fire workout:

1. T-Flys
Get on standing position holding the weighs in hands. Tuck the belly button in and chest out. Now take your one leg at back in the air about 90 degree (or little bit less). Bend other leg from knees slightly and ams hanging down. Take take your hands on side on shoulder level than get them down for 25 times. Hold the last one for few secs. If you get tired, get the leg down on the floor for few secs.

Now switch the legs and do the same moves for 25 times.

2. Good Morning
Stay in standing position, get your arms up with holding the weight and get down by the shoulder bending by the elbows and touching the weight on shoulder blade. Now bend from waist on front about 90 degree and take your back slightly out. Then get in original position. Do this move moves for 25 times.

3. Walnut Crusher
Stay in standing position. Keep your arms on side straight on shoulder level. Then slowly pull your elbows near your body bending from elbows and take elbows back squeezing your shoulder blade. Then get arms back on shoulder level. Do these moves for 25 times.

4. Mini Back Pulses
Stay in above position but take your elbow up on shoulder level at front then take elbows back squeezing your shoulder blade. Do these moves for 25 times.

5. Scarecrow
Stay in above position but take your weight up by head. Now take the weight down leaving elbows in same position then get the weight back up. Do this moves for 25 times.

6. Pushup To Renegade Row
Get down on front on floor. Lift your body up in the air balancing on your hand (keep the weight on the floor and balance on it by holding) and toes. Bring your body down until the chest nearly touches the floor then get back in the air. Then take one from elbow to your shoulder and get the arm back on the floor. Then do the pushup again and pull the other elbow to shoulder. Do the pushups and elbow pulling for 15 times.

7. Low Back Lift
Lie on your front. Chin up, keeping on one hand on another. Now slowly take your head up with chest and legs up in the air balancing on your tummy. Do this move for 15 times.

8. Heal Taps
Stay on above position on your tummy. Spread your arms out on sides in the air and tap your heals to each other on the air for 10 times.

9. Spear To Heal
Stay on above position on your tummy. Take your arm over head on shoulder level in the air and legs in the air touching each other. Now take take on body level on side without touching the floor and spread the legs out. Do this moves for 10 times.

Please leave your feedback on back on fire!

Nov 302014
 

Plank Workout

You will need a 3-5 lb weight for this plank workout.

Plank Workout

Steps for the plank workout:

1. Bicep Curl
Get on plank position balancing on your palms or forearms and toes. Then bend your knees and balance on floor on knees. Twist the foot with each other. Hold weight on one hand, fold your elbow and keep down to floor. Now lift your forearm 10 time slowly. Switch the weight in other arm and lift for 10 more times.

2. Tricep Kickback
Stay in above position. Keep your arm straight line as your body in the air with holding weight. Then old from elbow taking forearm down and then up in same position. Do these moves for 10 time and then switch the weight in other arm and do same moves for 10 time.

3. Elbow Raise
Stay in same position. Fold the arm from elbow with holding the weight. Now lift elbows on side and down. Keep the hand with weight in same position, just move your elbow. Do elbow raise for 10 time. Then switch the weight in other arm and do same moves for 10 more times.

4. Cobra Pushup
Get on your palms and toes. Take your bottom up taking small gap between legs and arms like upside down V shape. Do the push up by taking your body at front without touching the floor. Then get back in original upside down V shape position. Do the cobra pushup 3 times.

5. Child’s Pose
Get on your knees sitting on them. Keep your arms straight up in the air and take your arms and upper body on floor bending from waistline. Touch the floor with your arms and get the head down. Stay in this position for 5-10 secs.

6. Relaxer
Get on your knees (half standing). Twist the hands to each other. Now slowly lift arms up just a little bit and keep doing for 60 secs.

Please leave your feedback for the plank workout!