3rd Gen Idol Drops 15-Minute Fitness Routine For Quick Weight Loss
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MAMAMOO‘s Solar recently gifted fans a full body workout for beginners that’s helpful in aiding weight loss. In only 15 minutes, you can get a great workout! Follow each move below for 30 seconds and then move onto the next one until you complete the entire list.
1. Knee-ups
Also called high knees, stand in place and use your core to lift your knees.
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2. Butt kicks
Bring your heels up to kick your butt as you run.
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3. Squats
Perform a traditional body weight squat.
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4. Three step lunges
Lunge to the side, diagonally, and then straight backwards. Alternate sides.
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5. Arm walking
Start in a standing position. Put your arms on the ground, walk out to plank position, and walk back. Stand up and repeat.
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6. Leg pull front + circle (L)
Get in plank position and make counterclockwise circles with your left leg.
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7. Leg pull front + circle (R)
Repeat with right leg.
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8. Mountain climbers
Get in plank position and alternate bringing each knee towards your chest.
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9. Plank hip twist
From plank position on your elbows, use your core to rotate your hips to each side.
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10. Single leg bridge (L)
Cross your left leg over your right like so and drive your right heel into the floor to lift your glutes up.
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11. Single leg bridge (R)
Repeat on opposite side.
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12. Cross crunches + Toe touch (L)
Perform a crunch from opposite elbow to knee and then reach up and perform a toe touch.
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13. Cross crunches + Toe touch (R)
Do the same thing on the opposite side.
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14. Heel touch
Keep your shoulder blades lifted as you use your abs and reach to touch alternating heels.
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15. Bridge kick with pulse
Kick your leg up with performing a glute bridge. Alternate legs with every rep.
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16. Jumping jacks
Perform standard jumping jacks.
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17. Jump side lunges
Lunge on your left side, shuffle towards your right, and lunge on the right side. Repeat process to both sides.
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18. Wide squats (change the direction of your feet)
Also called a sumo squat, keep your legs wider than hip-width apart and perform a squat with your feet facing slightly out. Then, change the direction of your feet to face even more wide and squat again. Repeat.
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19. Jump squat + Under clap
Perform a jump squat, then jump up and raise your left leg, clapping underneath. Repeat on both sides.
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20. Speed squat
Perform a basic squat at a faster pace.
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21. High knees
End the workout with high knees.
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Follow along with the full video below!
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