Hallo everybody :3
For those still going on February's Challenge here is an update for you , as promised , recommending some of my favourite exercises that i personally use for my daily workout routine at home ( so no specific equipment is required - NO EXCUSES ;) . Use it in combination with my previous article on Nutrition and Fitness
It's not something specific such as intense ab workout or leg day or or or . The following list is just a workout routine i usually follow right after waking up and it's more likely to maintain the workout gains , help me wake up and activate my whole organism in order to start my day full of energy :)
Some articles dedicated on specific body parts training will follow so get started with a routine of simple , easy and safe exercises and when you feel used to it you can proceed to advanced workout focused on seperated body parts each time .
Something important here : I think that it's way more effective and easy to do exercises that train multiple parts of the body so you won't get too tired but toning many muscles on the same time ! So i recommend some basic ones and then you can choose some of them to build up a full body maintainance routine .
But enough with introduction , nobody likes long texts :3
So , here it comes . When i wake up , the first thing i do is some ab training , both for upper , side and lower abs . Then i continue with my lower body and i'm having intense stretching and multiple exercises repeats.
I usually use the traditional crunches but i understand it's not suitable for everyone since people might have back problems etc . Also , after some time your muscles get really used to this movement so you have to increase the number of repeats . So even if you use crunches or not , here are some really effective exercises that can replace or enrich your workout program :
*Number of repeats depends on your physical condition , resistance and progress on workout - i can't say clearly a recommended number because all of you are different organisms and bodies*
Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.
Here are some helpful videos :
https://www.youtube.com/watch?v=CMJA332bfs0
(Plank variation workout)
https://www.youtube.com/watch?v=6mV-c3u2KAQ
Useful video :
https://www.youtube.com/watch?v=hieS0mLhlRY
There are many alternative exercises based on the following two - you can seek for them through internet :)
How to do it :
Depending on which version of pushups you're performing . If you're about completing a regular push-up task then here you can find a really descriptive text giving you all the details you need for right body position and movement .
Why it works :
Push-ups train a kick-ass combo of bodyparts on the same time leaving your muscles toned . Depending on the version you choose you have muscle gain benefits on arms , shoulders , abs , back , whole core , chest and lats .
Here you can find some push-up variations :
http://www.mensfitness.com/training/workout-routines/top-15-pushup-variations
And also some helpful videos :
Push-ups for beginners
https://www.youtube.com/watch?v=NECcLiefy0M
Common push-up mistakes
https://www.youtube.com/watch?v=ZuLP-D2VkOo
Push-up variations:
https://www.youtube.com/watch?v=J7-LzrmaEHA
How to do it :
Why it works :
Because each of the steps you follow combines and affects different muscles and give you a complete body training , boosting your cardio as well since it requires high speed :) Find out more details here
Helpful videos
How to do a Burpee safely ( complete technique )
Burpee variations
Here things get super exciting for me since i LOVE legs workout :) I use a lot of different excercises to train my lower body . My top favorites are squats and lunges and their variations .
How to do it :
Why it works :
Variations
How to do it :
Right body position is really important
Why it works :
Helpful videos :
How to do lunges
Variations
STRETCHING !
After the warm up, stretching before a workout allows the body to become more pliable and less prone to injury. The muscles that should be stretched will be the main muscles groups that are going to be worked on during the session.
Post stretches or maintenance stretches are just as or if not more important than stretching prior to your workout, after your warm up. The main muscles groups used during the session are the ones that need to stretch.
How to do it : Just stretch!
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Why it works :
Stretching helps to:
• reduce muscle tension, and make the body feel more relaxed
• increase the range of motion
• prevent muscle strains: a strong pre-stretched muscle resists stress better than a strong unstretched muscle
• prevent joint strains
• reduce the risk of back problems
• prepare the body for strenuous exercise
• increase ‘body awareness’
• promote circulation
• for females, reduces the severity of painful menstruation (dysmenorrhea)
• increase the learning, practice, and performance of many types of skilled movements
• reduce muscular soreness
EXTRAS !
For the hardcore ones going to gym , i super recommend you to try these ! https://www.youtube.com/watch?v=POdzasJklxw
Still not convinced to train yourself and give it a try of becomming healthier and sexier ? Thinking about quiting cause it hurts ? Here is some motivation for you :3
Emails :
It's not something specific such as intense ab workout or leg day or or or . The following list is just a workout routine i usually follow right after waking up and it's more likely to maintain the workout gains , help me wake up and activate my whole organism in order to start my day full of energy :)
Some articles dedicated on specific body parts training will follow so get started with a routine of simple , easy and safe exercises and when you feel used to it you can proceed to advanced workout focused on seperated body parts each time .
Something important here : I think that it's way more effective and easy to do exercises that train multiple parts of the body so you won't get too tired but toning many muscles on the same time ! So i recommend some basic ones and then you can choose some of them to build up a full body maintainance routine .
But enough with introduction , nobody likes long texts :3
So , here it comes . When i wake up , the first thing i do is some ab training , both for upper , side and lower abs . Then i continue with my lower body and i'm having intense stretching and multiple exercises repeats.
ABS WORKOUT
Here are some recommended ex/s . Make your own program based on how it works on you
 |
| February 2015 |
I usually use the traditional crunches but i understand it's not suitable for everyone since people might have back problems etc . Also , after some time your muscles get really used to this movement so you have to increase the number of repeats . So even if you use crunches or not , here are some really effective exercises that can replace or enrich your workout program :
*Number of repeats depends on your physical condition , resistance and progress on workout - i can't say clearly a recommended number because all of you are different organisms and bodies*
- SIDE PLANKS
How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat
Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.
Here are some helpful videos :
https://www.youtube.com/watch?v=CMJA332bfs0
(Plank variation workout)
https://www.youtube.com/watch?v=6mV-c3u2KAQ
- ALIGATOR DRAG
How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in pushup position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway (aim for at least 10 yards). Rest for 60 to 90 seconds (or as long as you need to recover) and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
Why it works: This abs exercise uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast results.
Useful video :
https://www.youtube.com/watch?v=hieS0mLhlRY
MULTIPLE EFFECT EXERCISES
- PUSH-UPS :
How to do it :
Depending on which version of pushups you're performing . If you're about completing a regular push-up task then here you can find a really descriptive text giving you all the details you need for right body position and movement .
Why it works :
Push-ups train a kick-ass combo of bodyparts on the same time leaving your muscles toned . Depending on the version you choose you have muscle gain benefits on arms , shoulders , abs , back , whole core , chest and lats .
Here you can find some push-up variations :
http://www.mensfitness.com/training/workout-routines/top-15-pushup-variations
And also some helpful videos :
Push-ups for beginners
https://www.youtube.com/watch?v=NECcLiefy0M
Common push-up mistakes
https://www.youtube.com/watch?v=ZuLP-D2VkOo
Push-up variations:
https://www.youtube.com/watch?v=J7-LzrmaEHA
- BURPEES :
How to do it :
Why it works :
Because each of the steps you follow combines and affects different muscles and give you a complete body training , boosting your cardio as well since it requires high speed :) Find out more details here
Helpful videos
How to do a Burpee safely ( complete technique )
Burpee variations
LEGS/HIPS/LOWER BODY STUFF
 |
| A picture of me - September 2014 |
- SQUATS
How to do it :
Why it works :
Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.
Tones the Legs
Squat exercises thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. Slowing the motion down makes the workout that much more intense.
Lifts the Butt
Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.
Strengthens the Core
Squats engage the core muscles of the body. Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back. Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.
Increases Flexibility
Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. Be sure to maintain proper form to avoid injury. If you feel any pain in these areas, stop doing the exercises until the pain is gone.
Upper Body Workout
Adding weights to your squat routine engages the muscles of the upper body, essentially giving you a full body workout in one exercise. You can accomplish this with the use of a barbell, dumbbells or a weighted vest. When adding weights to your routine, start with lighter ones and build as your strength increases.
Variations
Some helpful videos with variations
- LUNGES
Right body position is really important
- Keep your knees aligned, front knee over your shoe and back knee pointing down.
- Watch yourself lunge with a side-view mirror. Make sure you aren't leaning too far forward or back or rounding your spine.
- Keep your knees, hips and shoulders all facing in same direction -- forward.
- Think about how you are distributing your body weight. Don't force your weight into your kneecaps but rather use them as a hinge. Engage your quads, hamstrings and glutes.
Why it works :
Helpful videos :
How to do lunges
Variations
STRETCHING !
After the warm up, stretching before a workout allows the body to become more pliable and less prone to injury. The muscles that should be stretched will be the main muscles groups that are going to be worked on during the session.
Post stretches or maintenance stretches are just as or if not more important than stretching prior to your workout, after your warm up. The main muscles groups used during the session are the ones that need to stretch.
How to do it : Just stretch!
Why it works :
Stretching helps to:
• reduce muscle tension, and make the body feel more relaxed
• increase the range of motion
• prevent muscle strains: a strong pre-stretched muscle resists stress better than a strong unstretched muscle
• prevent joint strains
• reduce the risk of back problems
• prepare the body for strenuous exercise
• increase ‘body awareness’
• promote circulation
• for females, reduces the severity of painful menstruation (dysmenorrhea)
• increase the learning, practice, and performance of many types of skilled movements
• reduce muscular soreness
EXTRAS !
For the hardcore ones going to gym , i super recommend you to try these ! https://www.youtube.com/watch?v=POdzasJklxw
MOTIVATION
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That's it for today guys :) Hope you got helped and motivated to treat/keep treating yourself as better as you can since you deserve it and you own it to yourself :) I highlight here that you can just pick a bit of everything and form a daily routine and then you can take it a step further and start forming a weekly program with seperate days for body parts workout . I'm not a pro but that's my personal experience on working out so if you need to ask/share anything don't hesitate to contact me .
Stay strong , healthy and never give up . Keep up the good work and yourself will thank you for a lifetime :)
More updates and tips are yet to come soon .
Hugs,
Irina
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| From the Carnival '15 - taken at 22nd February 2015 |
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