Break a Sweat!

After a long hard day of work who has the time or energy to go to a cardio class or lift some weights…Right? This isn’t true. Breaking a sweat each day doesn’t have to be a 2 hour boot camp class or a marathon. When people build up in their head that being fit and working out requires a lot of energy they do not have,  it only discourages them not to exercise. The important thing is to not dwell on it and just book an hour out of your day, whether morning or evening to break a sweat! I find it works well if you plan ahead, knowing that Tuesday, Thursday, and Sunday are your exercise days will better help you prepare for them. This way if you’re already booking in some time you can’t make excuses that you forgot or don’t have time. Whether it’s washing the dishes, doing laundry, or running to the grocery store… Those can wait! You may not feel this way now but exercising can actually become an enjoyable hobby since it’s a great endorphin booster and keeps you healthy while getting into shape.I personally think it’s important to have a well balanced workout plan, this means don’t just stick to one type of exercise. Mix it up by introducing cardio, strength training, weight lifting, etc. to get the full benefits of a healthy lifestyle. Before you know it you’ll be counting down the clock until your next gym session! It’s important to know that you don’t need much equipment to start out or even maintain your physic. I’ve broken down a simple all over body workout with just using your own body weight and minimal resistance for these exercises. Grab yourself a towel, lots of water, and your IPod to start this workout…
Workout Breakdown:
Before beginning any workout you want to get your blood flowing and warm up your body with 15 min of cardio. I suggest 12 intervals of 30 sec with 10 sec rests,  alternating between exercises:
  1. 30 sec of High Knees
  2. 30 sec of Skipping

The Plank

Target: Abdominals, Hips, and Back.

3 sets of 1 min holds-remember to breath!

  • Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. While holding this position, try raising each leg to get a glute workout as well!

Standing Triceps Kickback

Target: Triceps

3 Sets of 15 Reps

  • Start by bending knees slightly while keeping your head up. It is very important to keep your back straight. Keep your elbows by your side and slowly extend arms back.

Glutes Kickbacks

Target: Glutes and Hamstrings

3 Sets of 15 Reps- Each side

  • Get on your hands and knees on a mat on the floor with your back parallel to the ground. Keeping your head up, lift your leg up, until your foot is higher than your head.

The Side Plank

Target: Oblique’s

3 Sets of 15 reps- Each side

  • Start by lying in a side lying position. Keep the elbow directly under the shoulder.  Your top knee should be over your bottom knee.  Your top foot/ankle should be over your bottom foot/ankle.  Lift your hip and leg off the ground while keeping your spine in a natural alignment.

Upright Row

Target:  Shoulder

3 Sets of 15 Reps

  • Start by standing up straight with your feet shoulder-width apart. Hold the bar down in front of your thighs, with your palms facing your body. Slowly bring the weights straight up, as if you were zipping up a jacket. Slowly lower the weights to their original position. Repeat

The Pushup (Incline)

Target: Shoulder, triceps, and chest.

2 Sets of 10 Reps

  • Start in traditional push up position; place your hands on an elevated object (an object higher than your toes, which should be on the floor). Slowly lower yourself parallel to the floor. Repeat.

Romanian Dead lift

Target: Lower back and Hamstrings

3 Sets of 15 Reps

  • Stand with shoulder width apart, and lower bar to top of feet by bending hips. Keep waist straight so back is parallel to floor at lowest position. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. Repeat.

Please email me your feedback!

     Brought to you by your Health Nut,

Nikky

2 comments on “Break a Sweat!

  1. Hey Nikky,

    Can you post a workout geared toward lean muscle mass gain in the obliques, arms and shoulders? A set that doesn’t require weights and uses body resistance would be great. I also use bodyrocktv, but I find her website very difficult to navigate in terms of finding specific workouts to target specific goals.

    Thanks!

  2. You’re right! preparation and planning ahead of time helps busy people make time for exercise. Everybody got the same 24 hours time a day, its how they use it wisely. If a person’s priority is health, surely he would make time for it. As exercise definitely gives a person a positive outlook in life.

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