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Busy at work? That’s no excuse! Because all you need is 30 minutes for yourself… I’m here again this week to pump you up to get moving and show you some super cool exercises that you can do in just 30 minutes anytime, anywhere during the Dubai Fitness Challenge. So disconnect from your desk and fire up your mind and body with this 30 minute power workout! Ready for some smart moves?

Push Ups
Start in a high plank position placing your hands right under your shoulder and your knees touching the ground with your legs crossed and straight. Now begin to lower your upper body keeping your back flat, until your chest is almost touching the floor. Push back to the starting position. Do this a couple of times to have those toned arms and strong core.

Jumping Jacks
Stand with your feet hip-width apart with your spine erect and hands by your side. Now jump in the air opening your legs wide while raising your hands overhead in sweeping motion and land on the ground while taking the squats position(as if you are sitting in the air) with both your feet together getting back into the starting position. This exercise will burn calories, has cardiovascular benefits and is used by pro-athletes and military all over the world for endurance training. So don’t resist yourself from doing some extra reps.

Reverse Lunge to High Knee
Stand with your feet together. Step back with your right leg and bend until both your knees make a 90 degree angle. Stand up while bringing your right knee forward and up till it reaches your chest.
Switch legs and repeat this motion several times. This exercise targets the calves, glutes, groin, hamstrings and hip flexors.

Plank Builders
Start with the plank position placing your forearms on the ground. Now, raise your upper body with only your palms touching the ground. Do a few reps and see some fantastic results.

Scissor Kicks
To begin, lie down with your back on the ground, your upper body lifted and your lower body lifted in the air, both in about a 45 degree angle. Now raise one leg above the other in criss – cross motion. Switch legs and repeat as many times as you can.

Watch the video and do these exercises with me …

Which exercise did you find most effective? Waiting for your answers…! For any queries or feedback, connect with me on my page on facebook, instagram or theumashowblog. Always eagerto hear from you…!

Love and Health,


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