Cool down

6 min

5 exercises

Standing Cross-body Crunches

20 sets

Jumping Calf Press

1 sets

30 reps

Adductor Knee Raises

20 sets

Knee Push-ups

3 sets

8 reps

Supermans

3 sets

12 reps

This Cool down 6 min gym workout plan effectively targets your abs, back, chest and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 5 exercises and see which muscle groups they target. Enjoy!

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Cool down

6 min

5 exercises

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Standing Cross-body Crunches

20 sets

Set 1 of 20

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Obliques

Secondary:

Hamstrings, Quadriceps

Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
Return to the starting position.
Repeat on the other side and continue alternating.

Primary muscle group(s):

Abs, Obliques

Secondary:

Glutes & Hip Flexors, Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
Place your hands lightly on the sides of your head.
Curl your torso upwards so your shoulders are slightly raised off the floor..
Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
Slowly move your legs in a pedaling action as if you are riding a bicycle.
As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
After each crunch, return to the start position inhaling as you do so.
Without pausing, repeat the movement to the other side.
Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Jumping Calf Press

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.
Keep your back straight and your core tight.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Calves, Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Adductor Knee Raises

20 sets

Set 1 of 20

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
Try to relax your core so that your back and abs are in a natural position.
Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
Now raise your right thigh out to the side, keeping the hips still.
Kick your raised leg straight back slowly until it is in line with your torso.
Reverse the movement to return to the starting position.

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.
Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
Slowly lift the left leg into the air, keeping it straight during the exercise.
Slowly lower your left leg. Complete the set then repeat with the other leg.

Knee Push-ups

3 sets

8 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Supermans

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back

Secondary:

Abs

Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
Hold for a count of 2 while squeezing your abdominals and obliques.
Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Primary muscle group(s):

Lower Back

Secondary:

Glutes & Hip Flexors, Hamstrings

Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
Lock your ankles under the footpads.
Start with your body in a straight line head to toe.
Place your arms across your chest, behind or at the side of your head.
Slowly bend forward by relacing your, back and abdominal muscles.
Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):

Lower Back

Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
Engage your abs and raise your torso off the ball, hyperextending your spine.
Return your torso to the ball to the starting position.

Workout done!

Exercises done

of 5

Total time

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