Ok Guys, Its official. I have the privilege of having a good friend as a Personal Trainer and we have joined forces to create a way to have NO EXC– — — USES on working out. She has designed a 20 minute work out for you each month, with little to no equipment that can be found in your house.
Not only has she provided you with such a great, effective workout, but also the schedule in which to do it and the addition of reps as you go along.
Each month, we will bring to you a new workout and feature some of my favourite gear to wear as we break a sweat in a short amount of time.
So, throw on your gear, grab your yoga mat and a bottle of water, and lets make 2017 the year to feel better about ourselves.
- Yoga Mat
Monday : Workout
Tuesday: Walk outside
Friday: Walk outside
It’s always good to work out after you have stretched and warmed up your body temperature a bit. If you have time, perform these stretches before you dive into your warm-up.
Hold all stretches for 30 to 60 secs 1 to 2 sets (can be repeated after workout, and any day and is recommended daily)
Calves – Standing to wall, straight and bent knee
Quad/Hip Stretch – on floor or standing
Glutes – Lying Figure Four, Kneeling Lunge – 30 to 60 secs per 3 positions
Groin – Seated Frog
Glutes and low back – pigeon
Forearms & Biceps – hand to wall turn away
Triceps – Overhead hand to elbow
Traps – hand behind back turn away and tuck chin
Pecs – Door way or corner stretch
Lats – single arm look away
Cat / Camel x 10
Bird Dog x 10 per side
Bent Knee Wiper x 10 alternating sides
Kneeling lunge stretch x 60 seconds per side
This workout is broken into 4 circuits. Each curcuit is one set of each exercise. Perform each circuit twice
1 Leg Glute Raise On Floor x 10 per side(week 1) x12(week 2) x15 (week 3) x18 (week 4)
Lie on your back on the floor. Plant left foot into the floor with a bent knee. Straighten Right leg to the sky. Press foot into floor and lift hips off of floor for a count of 4. Lower hips back to the floor. repeat on other side.
Lower Back Extension On the Floor x 15 per side(week 1) x15(week 2) x20(week 3) x20 (week 4)
Lie on your stomach on the floor. Place hands by ears. Lift chest up off of floor using lower back to the count of 3. Lower back down.
Stationary Lunges x 10 per side(week 1) x10 (week 2) x12 (week 3) x15 (week 4)
Stand split legged, feet planted in the ground. Slowly lower your knee to the ground making sure the front knee doesnt go past your toes.
Push Up On One Knee x5 per side(week 1) x6 (week 2) x7 (week 3) x8 (week 4)
Get yourself into a push-up position. Lower left knee to the ground. Perform a push-up making sure you remain as straight as possible. Repeat on other side.
Squat to Plank x 10 (week 1) x12(week 2) x15 (week 3) x18 (week 4)
Squat down clost to the ground. Quickly place hands on the floor and jump the legs back into a plank position. hold for a second, then quickly jump forward returning to the starting squat position.
Wall Angels x 10 (week 1) x10 (week 2) x10 (week 3) x10 (week 4)
Stand against a wall, firmly placing as much of your back onto it as possible. Have arms bent on both sides level with your shoulders. Slowly slide arms up the wall making sure to keep back’s contact with the wall as much as possible. Lower to start position.
Plank x 10 second intervals for a total of 60 seconds. add 5 seconds to each interval with each week.
Cool Down (Optional)
Neck side to side x10
Cross Body Rear Delt Stretch x30 secs per arm
Hand to wall x30 secs per arm
Hamstring Stretch x45 secs per leg
Cross legged Glute Stretch x45 sec per side
Kneeling Quad Stretch x30 secs
Stay tuned next month for a fresh new workout!
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