The time has come my friends to take your workouts to the next level. Maybe that means you add a few extra minutes to your normal workout time, take a new fitness class or do a funky fresh workout at home that challenges you. Whatever it is that you choose I recommend you write it down in an Exercise journal. One of the benefits of an exercise journal in a home scenario is that it serves as a reminder to work out. If the exercise journal is sitting in a prominent location around the house, it will serve as a reminder of fitness goals.
I really like this 20 minute, full-body workout to help you reach your goals. Some of these exercises don't even require equipment or can be done with simple items found around your home.
Here is what you do: Do four 20 second sets of all these exercises with 10 seconds rest in between each set. Exercises are completed constantly during the 20 second set. Between physical exercises, take 45 seconds to relax.
1. Push Press aka Chest Press: Start by lying on your back with a neutral spine. There should be a small pocket of space under your lower back and neck. Keeping a can (the heavier the better) from the cupboard in each hand, a press is when you bend down into a lift then pushup with your hands extending up towards the ceiling.
2. Knee-High Running on the Spot: Be sure your knees come up to waistline height. If you are doing this one to music make sure to pick something upbeat like Can’t Hold Us - Macklemore & Ryan Lewis
3. Push-ups: If you can't do regular push-ups, modify them and do them on your knees.
4. Lunge Jumps: Have one leg in front of the other in a comfortable distance. Drop the trunk knee down towards the floor without reaching it, then come up once more pressing the weight via your front heel. Quickly alter feet placement while "jumping."
5. Crunches (Sit-ups): You can do these countless ways, but be sure to switch your core muscles "on" for the best outcomes.
6. Squat Jumps: With your feet just out from shoulder width, come down into a lift (bend your legs, certainly not your back) with one hand coming in contact with the ground. Then this exact same hand comes up to above your head in the jump. The other hand is on your hip. Alternate hands every set. Or to vary it up try using both hands at the same time! That will take things up a notch.
Now STRETCH! Never skip out on this part.
Here are three moves you need to incorporate into your stretching program. If you do nothing else please add these three moves. Hold each stretch for 15-30 seconds
1. Torso Twist
Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend your right knee to place foot flat on the floor. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you. Breathe deeply and hold. Repeat on opposite side.
2.Childs Pose
Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips. Breathe deeply and hold.
3.Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down. Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip.
To increase the stretch, twist just the pelvis a bit to the left and the stretch should intensify
Try to do the program three times a week for the best results.
Want a journal you can dedicate just to exercise? Check this link out:
Exercise Journal
Want a journal you can dedicate just to exercise? Check this link out:
Exercise Journal
