EXAMS ARE HERE!!!
I just thought that it'll be kinda nice to have people moving around and off their butts for just a few minutes each day. Remember that an hour is only 4% of your day! So "NO TIME" is NOT A REASON to not get in some physical activity.
To make it easy for you, here's a really quick and good workout that you can do literally ANYWHERE - your study room, library (if you don't mind the stares...), gym, park etc. Give it a shot, & let me know how it went!
Just 20 minutes! Clear your mind, have fun, get some fresh air and put a BIG SMILE on your face :D
LET'S GO!!!
I just thought that it'll be kinda nice to have people moving around and off their butts for just a few minutes each day. Remember that an hour is only 4% of your day! So "NO TIME" is NOT A REASON to not get in some physical activity.
To make it easy for you, here's a really quick and good workout that you can do literally ANYWHERE - your study room, library (if you don't mind the stares...), gym, park etc. Give it a shot, & let me know how it went!
Just 20 minutes! Clear your mind, have fun, get some fresh air and put a BIG SMILE on your face :D
LET'S GO!!!
Warm yourself up with
1. 20 Jumping Jacks
2. 20 High Knees
3. 40 seconds jog on the spot
1. 20 Jumping Jacks
2. 20 High Knees
3. 40 seconds jog on the spot
Narrow Squat
Narrow Squat
1. Stand with your legs hip width apart, bring your arms to your
heart center and squeeeze them hardddd against each other
throughout the entire exercise - work those arms!
2. Imagine that you're sitting back into a char, drive your heels into
the ground and sit all the way back until your highs are parallel to
the ground
3. Hover there for 2 seconds
4. Squeeze your buttocks as you return to standing position
Aim to complete 12 repetitions (reps) with perfect form.
If not, do as many as you can and work your way up.
If you're up for a challenge, sit all the way until your butt is just an inch off the ground OR you can hold something heavy like a dumbbell, water bottle, books, your bag - whatever! :P
You should be able to lift your toes off the ground as you sit back
Keep your knees behind and in line with your toes
Keep your back straight and spine neutral
1. Stand with your legs hip width apart, bring your arms to your
heart center and squeeeze them hardddd against each other
throughout the entire exercise - work those arms!
2. Imagine that you're sitting back into a char, drive your heels into
the ground and sit all the way back until your highs are parallel to
the ground
3. Hover there for 2 seconds
4. Squeeze your buttocks as you return to standing position
Aim to complete 12 repetitions (reps) with perfect form.
If not, do as many as you can and work your way up.
If you're up for a challenge, sit all the way until your butt is just an inch off the ground OR you can hold something heavy like a dumbbell, water bottle, books, your bag - whatever! :P
You should be able to lift your toes off the ground as you sit back
Keep your knees behind and in line with your toes
Keep your back straight and spine neutral
Bird Dog Cute name, isn't it?! :D
Bird Dog
1. Start with a neutral spine position on all fours
2. Lift your right leg up straight behind you and hold it parallel to the ground
3. Slowly, with control, bend your right leg and bring your right heel to your right butt. Imagine that
there's a huge ball on your lifted thigh, try to squeeeezeeee it hard!
Do step (3) for 12 reps, straighten your right leg then move on:
4. Find your balance and lift your left arm up parallel to ground
Hold for 10 to 15 seconds
5. Repeat steps (1) to (4) on the left side
Press shoulders down away from your ears
Maintain neutral spine
Brace your core and hold your belly button to your spine
1. Start with a neutral spine position on all fours
2. Lift your right leg up straight behind you and hold it parallel to the ground
3. Slowly, with control, bend your right leg and bring your right heel to your right butt. Imagine that
there's a huge ball on your lifted thigh, try to squeeeezeeee it hard!
Do step (3) for 12 reps, straighten your right leg then move on:
4. Find your balance and lift your left arm up parallel to ground
Hold for 10 to 15 seconds
5. Repeat steps (1) to (4) on the left side
Press shoulders down away from your ears
Maintain neutral spine
Brace your core and hold your belly button to your spine
Knee to Elbow Variation (a)
Knee to Elbow Variation (b)
Knee to Elbow Variation
1. Start with a neutral spine position on all fours, lift your right leg back and circle it all the way to the side,
parallel to the ground, flexing your foot
2. Bring left forearm down (you should end up looking like picture (a)!)
3. Squeeeeeeezzzeeeee your right obliques and bring your right knee to right elbow (like in the picture (b))
4. Hover for 2 seconds
5. Imagine there's a wall against your right leg and push your right leg against the wall until you're back at
your straight leg position
6. Repeat steps (1) to (4) on the left!
Aim for 12 reps on each side
Keep eyes on your working foot
1. Start with a neutral spine position on all fours, lift your right leg back and circle it all the way to the side,
parallel to the ground, flexing your foot
2. Bring left forearm down (you should end up looking like picture (a)!)
3. Squeeeeeeezzzeeeee your right obliques and bring your right knee to right elbow (like in the picture (b))
4. Hover for 2 seconds
5. Imagine there's a wall against your right leg and push your right leg against the wall until you're back at
your straight leg position
6. Repeat steps (1) to (4) on the left!
Aim for 12 reps on each side
Keep eyes on your working foot
So here's your super quick workout of the day!
Remember to give your legs a nice stretch before you get back to studying! Toning exercises cause you muscles to contract. Stretching elongates those muscles that you worked, giving you the toned and lean look.
Look out for the next post on exercise motivation. In the meantime, study hard, eat well, sleep well and don't forget to stay happy and kind to yourself! :)
Remember to give your legs a nice stretch before you get back to studying! Toning exercises cause you muscles to contract. Stretching elongates those muscles that you worked, giving you the toned and lean look.
Look out for the next post on exercise motivation. In the meantime, study hard, eat well, sleep well and don't forget to stay happy and kind to yourself! :)
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