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Super Beneficial, One-Minute-Or-Less Exercises You Can Do Each Day

By David Saunders | UPDATED: 10:28, 26 February 2020

Kollins Ezekh is a born leader of the fitness world, born in Russia and raised in Thailand the personal life coach, is extremely competent and well-versed within his discipline.

Kollins Ezekh

Celebrities from around the world seek the advice of the handsome and ripped vegan trainer and with his plant based diet has compounded the theory that you need meat to look good and train hard.

So it’s no wonder at all he was tapped up by Floyd Mayweather to help establish one of the fastest growing gym franchises in America. With Ezekh at the helm, the Mayweather boxing franchise has since grown from one location to over a 100+

The charismatic yet informative mentor, produces fitness content for all especially those short on time, the following exercises are from Kollins Ezekh and are super beneficial, one-minute-or-less exercises you can do each day.

Squat & Reach 

This is a great exercise to engage the entire body. When you squat and reach overhead you are not only working the lower body but you are challenging the core, toning the upper body and back.

The best way to perform this exercise is standing with your feet slightly wider than shoulder with apart, toes pointed slightly outward, keep your weight on your heels, and sit back into a squat. It’s important to not allow your knees to go past your toes. As you come up from the squat position you will reach up with both arms. Repeat these movements until you have completed all sets and reps.

Suggest: 2-3 sets, 15-20 reps 

Plank 

This is a great exercise to develop your core. Plank will tone your abs, cut inches off your waist, strengthen your core, and improve your posture.

To perform this exercise you should get into a push-up position with your feet hip-width apart and elbows under your shoulders. Lower your body down to your forearms, resting your weight between the forearms and toes. Keep your entire body in a straight line, core engaged, control your breathing, and hold for as long as possible without losing form.

Suggest: 30 seconds – 1 minute 

Static Lunge with Twists 

This is an effective exercise that works more muscles at once so you are burning more calories. You are targeting your legs, shoulders, and core throughout the entire exercise. This is also a great exercise to help with balance, posture, and stability without putting strain on the neck or back.

From a standing position step forward with one leg and lower your hips into a lunge position. You want both of your knees bent about 90 degrees, making sure that your front knee is straight above your ankle, and the other knee stays just above the floor. Raise your arms straight out to shoulder height, rotate your upper body to one side, as far as you can, and then twist to the other side, as far as you can.

Focus on keeping the core engaged and maintaining a stationary lower body throughout the entire exercise. Return to start position and keep alternating sides until you have completed all sets and reps.

Suggest: 2-3 sets, 10-12 reps each side 

This exercise is a great core workout that targets lower abs and obliques. Some of the benefits include an increase of calories burned over traditional floor ab exercises, it provides no strain on the neck or lower back, helps strengthen and train your shoulders, and improves balance and stability.

Stand with feet shoulder-width apart. Raise your arms to the side at the same level as your shoulders. Keep your core tight and begin by raising the right leg as high as possible without losing form or leaning backwards.

As you raise your right leg twist your upper body so you touch your right toe with your left hand. Return slowly to the start position and repeat on the other side. Keep alternating sides until the sets and reps are complete.

Suggest: 2-3 sets, 10-12 reps each side 

Glute Bridge 

This is a great exercise to target your glutes, core, and hamstrings. When performing this exercise you are also improving hip mobility and strength in your lower back.

Lie on your back with your feet flat on the ground, knees bent at a 45 degree angle, and hands by your side. Maintain relaxation in your upper body, Press your heels into the ground, lift your hips up off of the floor, keep your back straight, and core and glutes tight. Pause for a couple seconds at the top, and return to the starting position.

Suggest: 2-3 sets, 15-20 reps 

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