'Challenge yourself with this 20-minute circuit workout with Chris, aimed at beginners or intermediate levels alike. This is a fantastic workout for all-round cardiovascular health, muscle growth & development. Circuit type training will help protect against injuries and will focus on some muscles that are often overlooked, especially by runners. No equipment required, but you’ll leave feeling the burn! Warm Up - 4 minutes High Knees Backward Lunges On-the-spot Jogging Jumping Jacks On-the-spot Jogging Back-Kicks On-the-spot Running High Knees (faster) Main Set - 10 Minutes Continuous Set (with 15 sec recovery between each set) 45 sec - Squats 45 sec - Press-Ups 45 sec - Russian Twists 45 sec - Hip Bridges 45 sec - Burpees 45 sec - Backward Lunges 45 sec - Shoulder Tap Plank 45 sec - Squat Thrusts 45 sec - Seated Row 45 sec - Squat Jumps Cool Down - 5 Minute Stretches Quad Stretch Hamstring Stretch Calf Muscle Stretch Glutes Stretch Tricep Stretch . . . About Daman Heroes The UAE’s leading insurance company, Daman, has partnered with social impact agency, INTERACT, to introduce a movement inspiring the community to keep physically active together while apart. Daman Heroes launched in 2019, with volunteers encouraging their local communities to get active through friendly, sociable fitness groups. By January 2020 the volunteers, known as ‘Heroes’, had encouraged over 5000 people to get active every week. This year, due to COVID-19 and social distancing measures, Daman Heroes has been restyled into a fun, exciting online programme to change the way people view exercise. The Heroes, who are all UAE citizens and residents, continue to lead the sessions and share their love for physical activity with people across the country. Daman Heroes workout videos are 20 minutes or less and available for all levels of ability. The variety of sessions range from Zumba and HIIT to functional training and circuits, with videos in English and Arabic. Additionally, family fitness workouts and yoga sessions have been introduced to bring family members together and enhance mindfulness. DISCLAIMER: Please consult with a physician before starting any exercise programme. Follow us on Social: Instagram - https://www.instagram.com/daman_heroes/ Facebook - https://www.facebook.com/damanheroes/ www.damanheroes.com STAY FIT. STAY HEALTHY. STAY HAPPY. Subscribe to our YouTube channel to view all our workouts.'
Tags: fitness , Workout , cardio , Lifestyle , gym , healthy , motivation , Health , yoga , strong , bodyweight training , hiit , Train , training , FitFam , strength training , ZUMBA , stayhome , inspiration , active , homeworkouts , resistance training , getfit , core workouts , getfitforfree , damanheroes , damaninsurance , covidlife , healthlifestyle uae , racethedash , instafit , activecommunity , heroes at home , indoor circuits , full body workouts , 30 minute training session , 30 minute workouts
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