Hope you had a great weekend! Last week we talked about nutrition, exercise and rest. Today I thought about sharing with you one of my favorite go-to workouts at home, when I don't have enough time, but still care about getting in some exercise in my day. I dare you to try it out! Mainly because I created it, and because it's fun. :)
(It's not super hard, but it's enough to kick your butt a little bit depending on how good of a shape you are)
Disola's quick at home/ anywhere workout routine:
- 25-30 burpees
- 20 crunches
- 20 left side crunches
- 20 right side crunches
- 20 pushups/ girl pushups
- 30 secs jump rope fast (you don't need a rope for this if you don't have one)
- 30 high knees
- 30 butt kickers
- 20 air bike
- 20 toe touches
- 20 jumping jacks
- 30 lounges
- 20-30 punches while you're sitting in an air chair (keep your legs in a 90 degree angle)
- 15-20 dips
- 20 mountain climbers
If you need some extra time to catch your breath, please do!
Repeat this depending on how much time you have and the workout you want to get. Most of the times I'll do it twice or three times. When I really don't have enough time I'll just do it once for sure.
As previously stated, while working out make sure you have a bottle of water next to you, and drink small amounts often to stay hydrated.
A few things to keep in mind:
- You cannot spot reduce fat i.e. if i do 200 crunches I'll have a flatter tummy. Your overall body fat percentage should decrease for you to see that flat tummy/ those abs. Once more, exercise in general, and eating well will help you with that.
- Watch your portions-- often times we tend to overeat. Be careful with that. It's okay if you do it once in a while, but if you do it everyday you'll end up putting a few/ a lot of pounds eventually.
- When working out keep a proper form. When you do so you have less chances of you getting injured while working out, and you get better and faster results too.
- Always try some new workout. Go to a Zumba class, or try Yoga, go for a hike etc. By switching it up your body doesn't get used to certain workouts and you still get a great workout. Plus Zumba for example is so much fun! You're dancing, having fun, and exercising on the same time!
- Don't overdo a workout. if you can't do it keeping a correct form after a certain number of reps then stop doing it. That way you don't hurt yourself.
- Find a workout partner. That makes things so much more fun! Plus, sometimes it can get competitive and you push each other so stick to a workout longer. Also, there's less chance you'll skip the workout if there's two or three of you going to the gym together.
- If you're sore the next day try and eat food with lots of protein i.e. eggs, meat, milk. Protein will help your muscles recover faster, and you won't be sore for a long time/ too many days.
- Make sure you get 7-8 hours of sleep each night as if you're fully rested you'll be energetic the next day, fully rested, and ready to have another killer day.
Let me know what you think if you do try my workout. I'd be happy to get some feedback.
Until next time, have a fabulous day!
xxx Disola
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