Fitness

8-MINUTE EVENING WORKOUT BEFORE BED

If you are one of those people, who don’t have time to do some exercise in the morning, doing a workout in the evening before you go to bed is also an excellent option. It is confirmed that late night workout improves our sleep, stimulates our metabolism and help us lose extra weight. In this article, you can find an 8-minute evening workout which will provide amazing benefits for your body.

1. Russian twist

You need to lie down on the floor, with your feet under something that will not move. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel with the floor. Hold it for a second and move back. Repeat it with the opposite side. Do this for 10 times. (1)

2. Lunges

Take a kettlebell and hold it with your both hands under your chin. Then step out with your right foot and bend at both knees until they make a 90-degree angle.
Stand back up and bring your left leg forward even to your right leg. Step out with your left leg. Do this 15 times. (2)

3. Rear Leg Raises
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Start on your fours with a head looking forward, and the bend of the knees should create a 90-degree angle between the calves and hamstrings. Then extend one leg up and hold the position for several seconds. Repeat it several times, and then switch leg. (3)

4. Reverse Plank with Leg Lift
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Sit on the ground with hands behind the hips. Lift your hips up, so your body forms a line. Hold this position and lift one leg. Try to hold the leg several minutes and then bring your body back to the starting position. Do this 10 times. You can make a pause between the repetitions. (4)

5. Barbell Glute Bridge
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Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times. (5)

6. Dumbbell Split Jump
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For this exercise, you must take a pair of dumbbells and stagger stance with right foot in front and left a foot in the back. Then lower your body into a split squat. From this position, you should jump in the air and land with left foot in front, and right in the back. Repeat it 10 times. (6)

7. Squats

Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. (7)

8. Burpees

Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead.
I’m doing these exercises every evening, and I’m really satisfied with the results. I recommend you to change your routine and start doing the workout in the night. The results will be unbelievable; you won’t regret it.

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