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Ladies, there's no denying that you need a lot of energy to complete your day-to-day tasks, especially when you are trying to strike a work-life balance. Here are some exercises you can do that will not only keep you fit but will also improve your endurance level. Abhishek Chatterjee, Assistant Fitness Manager, Fitness First India, lists exercises you can perform for 30 to 45 seconds each and repeat them thrice.
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Medicine ball slam: Hold the ball above your head while standing with your feet shoulder-width apart. Now slam the ball hard on the ground and follow the ball with your body. You should end up in a low-squat position. Grab the ball after the first bounce and stand up with your hands extended above your head to return to the original position while holding the ball.
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Battle rope waves and slam: Battle ropes are 1.5 to 2 inch thick ropes around 50 foot in length and can weigh anywhere in between 10 to 20kg. The ropes are attached to an anchor. Stand with your feet a little wider than the shoulder width and keep your knees slightly bent. Grab the ropes and move the ropes to the right and then to the left in the figure-8 motion.
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Lateral shuffle: Stand with your feet hip-width apart bending the knees a little. Clench your fists and raise your arms halfway, keeping them close to your chest. Now take four steps to the right followed by four steps to the left. Make sure your feet are parallel to each other as you step right and left.
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Agility ladder drills: These are similar to playing hopscotch. You have to hop over the ladder in front of you with each foot touching the floor softly. You can increase and decrease your speed to change the intensity of your workout. You can also try different variations like the side step where you will have to stand perpendicular to the ladder and begin hopping to the right or the left.
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TRX crunches: Start with your TRX ropes at their lowest points. Place your mat below the TRX ropes. Sit on the mat and hook your feet on the ropes and then turn to face the mat with your knees touching it. You should be in the downward dog position with your feet stuck in the ropes. Once you are in this position, make sure your back is flat. Extend your legs behind and then bring your knees to your chest. Return to the original position.
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TRX row: Hang the TRX ropes from a stable support. Grab the ends and walk back as much as you can or till you feel the tension in the ropes. Now keeping your upper body in this position, move your legs towards the opposite end so the body makes an angle with the floor and your shoulders are fully extended. Pull yourself towards your hand while bending your elbows and then return to the original position.
