Total Body Workout You Can Do At Home

If you are in a hurry or looking for a way to maximize your time then working out at home is a great option!  I have put together a total body workout that will work your core, balance and tone you up.  I know the grind of daily life can make working out seem too hard but it can be done.  Even if you can only workout for 10 min. do what you can.

Focus on finding the solution and take charge of your health and fitness. 

You can perform this workout as a circuit by going through each exercise without stopping and rest when you have completed all of the exercises.  The other option is to perform a set of and exercise, rest 30-45 sec. then repeat the same exercise again.

  1. Your 1st exercise is a glut bridge.  Lift and lower your hips and make sure to press through the heel of your shoe when lifting.  Perform 2 sets 25 reps for beginners.  Advanced 3 sets 25.

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2.  Your 2nd exercise is a squat with a shoulder press.  Hold the dumbells at shoulder height as you squat, then press them overhead when you stand.  Beginners 2 sets of 12-15.  Advanced 3 sets of 15-20

3.  Balance dumbbell rows.  You can start by keeping the toe down on the ground then raise the leg up once you feel stable.  Beginners 2 sets 10 Advanced 3 sets 12.

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4.  Push ups.  You can perform these on your knees for a modification.  Make sure to keep your abs and lower back tight.  Beginners 2×15  Advanced 3×15

5.   Curtsey Lunge.  Take a big step back at a diagonal angle, lunge, step center and perform a bicep curl.  Repeat this on the other side.  Beginners 2×10 (each leg) Advanced 3×12

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6.  Tricep Dips.  Perform this off a chair or bench that is secure.  Keep your tush close to the chair when you lower down.  Beginners 2×12  Advanced 3×12-15

7.  Ball Pass.  Start with the ball behind your head.  Bring your legs up and pass the ball off to the legs & lower down toward the floor.  Beginners 2×8-10  Advanced 3×10-12

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8.  Knee tuck.  Position your shins on the ball.  Hold your core tight as you pull your knees in to your chest.  2×12

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Advanced version is a Pike Press on the ball.  Perform 3×10-12

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Enjoy your workout!  Let me know if you have questions.

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Lose Body Fat & Gain A Healthy Lifestyle

Spring is just around the corner and most people are feeling renewed energy & mojo to shed that “winter coat.”  Lets capitalize on this positive attitude because it will greatly support your efforts to lose body fat, especially while many of you are all ready making sacrifices in honoring Lent.

As you are giving up certain personal pleasures, keep the focus on the gains that these positive changes are bringing into your life.

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Whenever you feel the pressure internally to want to eat a pastry or skip a workout, remember why you started.  The mind can resist intensely when you are establishing positive habits. Refocus on what you will gain.  There is nothing that tastes as good as being in the best shape of your life!   You will be leaner, stronger, and have more energy.

MOJO MONDAY “I want her to inspire me,” he said.

your excuseI was eating out at a restaurant when a conversation behind me caught my attention.  I couldn’t help but eavesdrop in as the man was sharing with his date what he was looking for in a woman.  He said, “I want her to inspire me.”  (I know, it’s rude to eavesdrop, but you might have too;) lol.

That struck a chord with me.  Isn’t that what most of us are searching for not only in a partner, but in all of our lives from work, fitness, church, to entertainment and fashion.  “Inspire me.”

When I see pictures like this one of Aimee Mullins, I’m amazed.  She was born without shinbones and had her legs amputated at the knee at age of one.  Doctors told her family that she might never learn to walk, but she overcame this negative expectation.  With prosthetic legs, she set 3 world records at the Paralympics in 1996 in the 100m, 200m, and long jump.

There are many stories from paraplegic athletes that testify how toughness is in the soul and spirit, not the muscles.  These athletes didn’t wait around for someone to “inspire them.”  That type of inspiration is short lived.  Their sustaining power came in using their limitation to make them stronger, more determined and focused.

Although we need to surround ourselves with friends, coaches, and teachers that challenge us to be more, the real fuel has to come from within.

What do you do when you have worked all day and the idea of making a healthy meal or going to the gym seems daunting?

You blow into your own sails and engage the will.

  1. Realize the difference between try and triumph is a little “umph.”
  2. When you feel like quitting you think about why you started.
  3. Do it to make yourself proud.
  4. Know that physical training helps you manage difficult times in your life.
  5. Don’t wish it were easier, wish you were better.

We have much more in us than we may believe.  Look for inspiration around you and within you.  Find ways to give encouragement to others.  This kind of motivation is the difference between victory and defeat.