Exercise · Healthy Living

Work It Out; because it is easy, quick, and worth it!

In this day and age, fitness is becoming more important to add into our daily routines. As I’m getting older, I’m realizing that I have to go out of my way to incorporate working out into my life. When we start to grow up, we don’t play outside as much.We don’t run around with friends, play games of basketball for fun, go wakeboarding, etc. as much as we used to. We have to take the time to incorporate a little fitness into our busy lives. I have been trying to think of something quick and simply to use in my life. I’m not fat. I’m not unhealthy. I’m slightly out of shape and could use a little toning up! I eat pretty healthy, but I have my faults, just like we all do. Recently, I  put together a little work out plan to use on a daily basis.

These moves are something ANYONE can do, as long as you have your limbs, mobility, and a little endurance. Each move has a general description listed below the calendar. I’d recommend Google searching if you want to see the actual move performed. I’m sure there are diagrams and YouTube video instructions for the majority of these. You are welcome to incorporate variations/modifications as need be. I’ve been doing this plan for about a week before decided to type it up. I usually finish the entire work out in 30 minutes and you only have to do it 3 times a week. I’m not promising amazing and quick results – but I’m promising that you’ll feel better within a week and by the 3rd week, you will notice strength, endurance, and toning enhancements! Enjoy 🙂

  • Prior to each workout, complete a 10-min warm up
  • All planks are 30 seconds
  • 13 reps at 3 sets for full body
  • 13 reps at 4 sets for alt. side exercises*
  • End each workout with the finisher: 50 jumping jacks, 5 pushups, 3 – 20 sec leg lifts, 20 mountain climbers, Plank x3 – each side & full.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Wide stance plank w/ leg lift*

Single leg hip raises*

Floor I, Y, T raise

Body weight squats

Girl Push-Ups+

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Fire hydrant in-out*

Pistol squat*

Side plank

Floor inverted shoulder press

Marching hip raise

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Wide stance plank w/ leg lift*

Single leg hip raises*

Floor I, Y, T raise

Body weight squats

Girl Push-Ups+

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Fire hydrant in-out*

Pistol squat*

Side plank

Floor inverted shoulder press

Marching hip raise

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Wide stance plank w/ leg lift*

Single leg hip raises*

Floor I, Y, T raise

Body weight squats

Girl Push-Ups+

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Fire hydrant in-out*

Pistol squat*

Side plank

Floor inverted shoulder press

Marching hip raise

Do something fun!!!

*Bike, walk, jog, pilates, yoga, sex!

Finisher before you shower!

Diet: Limit all ‘non-food’ items – pop, snack type food, sweets, baked goods, and alcohol. Increase intake of fruits & vegetables at every meal. Attempt to consume half of your meal through fruits & veggies. When eating, eat WHOLE foods. Incorporate vegetable proteins over animal proteins when possible. DON’T EAT OUT, but if you do, go for a salad, or something light. Don’t just accept our food society – money talks. Buy what you BELIEVE in eating and maybe things will change! DRINK LOTS OF WATER! Add lime juice to water upon waking. Use quality supplements when needed from www.universalformulas.com

Exercise A:

  • Wide stance plank w/ leg lift – Assume plank position. Spread legs a few inches further apart. Hover one foot, and continue to raise it higher than lower, never putting back on the ground for 13 lifts. Switch sides. Repeat on each side.
  • Single leg hip raises – Assume hip raise position. Raise one leg straight and push up on hips, keeping them inline. Repeat 13 times, switch sides. Repeat each side
  • Floor I/Y/Ts – Lay face down on floor. Put arms out, clenched fits, in I position. Raise arms higher off floor 13 times. Switch to Y position, raise 13 times, switch to T position, raise 13 times. Repeat each variation.
  • Body weight squat – Assume proper squat position. Lower down until thighs become parallel (or close) to floor. Keep arms out and straight. Raise back. Repeat 13 times, 3 sets.
  • Girl Push-ups + – Assume female push up position (until you are strong enough to do male style!!), complete push up. On the completed push up, tighten back to utilize the + mechanism. Repeat 13 times, 3 sets.

Exercise B:

  • Fire hydrant in-out – Start in table top position, pull your right knee close to your chest. Keep posture! Raise right thigh to side, without moving your hips. Kick right leg back to straight and inline with torso. Repeat for 13 reps, switch sides. Repeat each side.
  • Pistol squat – Hold arms straight out over body, shoulder level. Raise right leg out and straight. Push your hips back and lower body as far as you can, pause, and then back to starting position. Repeat for 12 reps, switch sides. Repeat each side.
  • Floor inverted shoulder press – Downward facing dog position, lift up on shoulders then lower down, pause, and return up. Repeat for 13 reps, 3 sets.
  • Marching hip raise – Assume hip raise position, hold hips steady and inline. Lift one knee to your chest, lower back to start, switch leg and repeat. Both sides = 1 rep. 13 reps, 3 sets.

*All exercises have variations that can be added once basic routine has been mastered, approx. 3 weeks after beginning schedule. Possible workout purchases include small free weights (8lbs), resistance bands, Bosu ball, yoga mat, body ball, larger dumbbells (20+lbs), circular weights, kettle balls.

*Information put together into a easy-to-use regime by blogger. Exercises come from “The Women’s Health Big Book of Exercises” by Adam Campbell.

 

 

 

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