Sneak Peek to a Time Saving Workout Plan

If you are looking for ways to move your body and don’t have access to a gym or weights, you are in the right place!  In a perfect world you’d be able to make time to get to a gym every day, but that is just not how life works.  Enter work travel, kids, vacation, and just having a short amount of time and we’re in the real world.  Workouts change throughout various stages of your life – and this is normal.

Here’s what you need to know – you can still move your body with bodyweight moves and have a positive impact on your overall health.  Movement impacts so much of our overall wellness.  For starters,

·      It can lead to healthier eating habits.

·      Improve the brain’s ability to learn more information.

·      Lead to a better night’s sleep.

·      And simply help improve your overall life satisfaction!

The CDC recommends that adults ages 18-64 get at least 150 minutes a week of moderate intensity activity (think brisk walking) or 75 minutes of vigorous activity (think running) per week.  How does that inform what you are doing now?  Below you’ll find some ideas for getting movement in your day, even when you are short on time.

Here is a sample schedule incorporating the aspects above (quick note – please make sure to warm up and do at least 5 minutes of stretching before you do any of these workouts):

Monday:

Get outside in the fresh air!  This is my favorite no equipment…FREE workout.

·      Jog or run outside for 20-30 minutes.

·      If running isn’t your jam or it doesn’t work for your body, take a 30-minute brisk walk.

Tuesday:

Body weight HIIT (High Intensity Intervals Workout)

·      For 20 minutes, do each exercise for 20 seconds, then resting 10 seconds.  After you’ve gone through 1 full cycle of all the exercises, rest one minute.

Jumping Jacks

Squat jumps

Burpee’s

lunges

Jump lunges

Wednesday:

Body weight strength Circuit! For 30 minutes, complete 10 rounds of the following exercises, resting 1 minute after each round.

·      10 Push ups

·      10 squats

·      10 bicycle crunches

Thursday:

Crazy 8’s!  Complete 8 rounds of the following 8 exercises, resting 1 minute after each round.

·      8 mountain climbers

·      8 shoulder taps

·      8 plank jacks

·      8 tricep dips

·      8 high knees

·      8 side lunges

·      8 jumping jacks

·      8 jumping lunges

Friday:

Flexibility!  Pick one of your favorite yoga instructors on youtube and end the week stretching your body and relaxing your mind.

·      One of my favorites is Yoga with Adrienne…you can check out her YouTube channel here.

If you don’t love yoga but love to dance, try out my favorite dance youtuber The Fitness Marshall.  Lots of great dance video’s to move your body!

Interested in how to begin again with movement but don’t know how? Message us to get started today and book a free discovery call!