FitQ workout video

WEEK 5

Trainer: Kadri K

Category: abs

The routine is 14 minutes and 11 seconds long. No equipment is needed. 1. The warm-up consists of a 3-minute yoga sequence. Perform each of the following 6 smooth, full-body mobility exercises 3 times: - Stretching with arms raised - Torso twists (right/left side) - Stretching straight arms forward - Deep squat - Back stretch from a squatting position - Standing side bends (right/left side) 2. From now on, Kegel exercises will focus on endurance training—that is, holding the contraction for up to 10 seconds, followed by relaxation for 1–2 breaths. Follow the visual guide, but set your own pace. 3. The full-body exercises (5) are also designed to build endurance (approx. 10–60 seconds) and regulate your breathing. Breathe calmly throughout all exercises. - KNEE HOLD 10 sec - SIDE BENDS + 4x HEEL TAPS - BRIDGE + 3x MARCH - HIP HOLD 10 sec (right/left side) - BIRD DOG 10 sec 4. Finish with relaxing breathing