Many of us struggle with feeling in control of having a better body. Whether you are stresses from work, the kids have you going in a thousand directions, tuition and classes to countless emotional stress. All of these everyday obstacles can bring you down and even leave you feeling unmotivated.
You can take control and it starts with wanting to get your mind and body back into shape. We all make time through our day to read email, facebook, text, watch countless hours of TV, so why is it so difficult to exercise at least 40min a day? Try breaking it up if you feel too overwhelmed by getting it all done in one period of time. You need to start and keep it going! By no means do you need to strive to be a top level athlete, but you do need to strive to improve upon yourself. Make it a challenge and look forward to the changes.
No exercise should NOT be easy and you should be pushing yourself beyond your comfort level. Many times in our lives we are faced with situations that push us beyond our comfort level whether it is learning a new skill at work, trying to figure out your child's chemistry homework assignment to even managing our finances. Ask yourself this do I give up so easily and ignore other challenges when I am faced with them or do I embrace them and take them on? I hope most of you answered that you take them on, so what are you waiting for on taking on new challenges to be a better you both mentally and physically? It starts now and it starts with a whole new attitude on making a difference for yourself today, tomorrow and your future. Remember it's not always about you, but the people who support and love you that you are also making a difference for.
Here is an ideal workout you can achieve in a gym, while traveling or even at home! Don't forget to include cardio vascular exercise into your workout routine as well. Challenge yourself to try new exercises from swimming, spinning, biking, hiking, jogging, yoga and any other group fitness class. If you are doing between 20-30 min challenge yourself to add 5 more min to your time each week or set a goal to experience something new and who knows you may just find your perfect match to keep you motivated:)
For each exercise do at least 2 sets of 15 with lighter weight if you are just starting out with weight training or 2 sets of 10-12 with heavier weight for intermediate to advanced. You may want to have a set of dumbbells from 5, 8, and 10lbs as some exercises you will be stronger than others. For advanced or regular in weight training, or if you want to know what I would use try 20-45lb dumbbells for these exercises. The key is to push yourself with a weight that is challenging enough for you and with little rest. The goal is to complete this workout in 30min. Only you will be able to determine weight and time between exercises. It's always best to do resistance training before cardiovascular as you do not want your muscles to be fatigued from cardio. You want to have your body focused and ready to take on the resistance first and then get the heart pumping some more with cardio after!
1. Push ups( If unable to complete entire set don't stop just drop to your knees and finish the set) For advanced try doing pushups on the dumbbell. After each complete push up add a unilateral dumbbell row all while holding the plank position through the entire movement and repeat on other side before doing the next push up.
2. Two are dumbbell row (stand with feet shoulder width apart & a dumbbell in each hand. Bend forward slightly until your torso is just about parallel to the floor. Let your arms hang down in front of your just about touching your shins. With palms facing inward pull both arms up together until they reach the sides of your chest. Then lower down slowly and repeat movement)
3. Dumbbell shoulder press (stand with feet shoulder width apart and holding a pair of dumbbells at ear level with your palms facing forward. Keep your elbows strong and level, do not let them droop. Straighten your arms to press the dumbbells upward and bringing them together above your head. Once fully extended above your head lower the dumbbells to ear level again and repeat movement)
4. Overhead tricep extensions (hold a single dumbbell with both hands. Raise the weight over your head and hold it vertically grasping the center of the dumbbell. Ben your elbows, but keep them together as if they were constantly pushing against your ears as you slowly lower the weight down behind your head. Raise the weight back up by straightening your arms and repeat movement)
5. Dumbbell curls (Stand holding a pair of dumbbells in each hand, with your arms in front of your thighs and palms facing outward. Slowly curl the weight up, contract your bicep and slowly lower the weight all the way back down to full extension and then repeat movement)
6. Dumbbell squat (Stand with feet shoulder width apart and hold a pair of dumbbells in each hand, with palms facing in handing down at your side. Keep your back and head straight as you slowly lower. Squat down until your thighs are parallel to the floor. Push yourself back up by pushing through your heels to the starting position and repeat movement)
7. Dumbbell stiff leg deadlift (stand with feel shoulder width apart, knees slightly bent, holding a pair of dumbbells. Your arms should hang down so the weight is in front of your thighs with palms facing in. Without bending your knees, slowly bend at the hips to lower the dumbbells just below your shins. Lift your torso backup to the starting position and repeat movement. Key is to keep the dumbbells as close to your body the entire movement and do not round or hunch your back. Keep your back and head straight the entire movement.
8. Dumbbell calf raises (use a staircase in your house as long as it is high enough that your heel hangs off the edge or a step if you have one. Hold a dumbbell in your right hand and hold onto the railing or chair with your left hand for support and let your left foot loosely dangle behind you. Slowly raise your right heel up as high as you can, contract your calf at the top and then slowly lower to get a good stretch at the bottom. Complete the set and switch legs and hold the dumbbell in your left hand.
9. Crunch (Lie on the floor with your knees bent and feet flat to the floor. Place your hands behind your head for support, but do not use your hands to push your head or body forward. They are there just for support and not for the movement. Lift your shoulders off the floor and upper back as high as possible keeping your chin lifted and breathing the entire movement and repeat once your shoulders have just touched the ground but never fully resting your body)
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