Video Post – Motivation To Move And Tips To Stay Focused
Hey there-
Happy Easter to you!
I hope you are having a relaxing break with family and friends.
Just a quick blog post… 3 great ways to stay focused and a video (in my den):
- Form a supportive group. This includes our family, friends, personal trainers (me:), coworkers and your doctor.
-Track your progress. Keep a daily log of your eating and training.
-Reward yourself often. Give yourself an outfit or a have a cheat meal once a week.
Don’t rush through the moves. This is just a sample shape up mini-workout.
Do 2 sets of 10 reps (use a challenging weight) in a circuit style fashion. Do 5-7 exercises and rest for 30-60 seconds then
repeat again. Move slowly; 3 seconds to lift. 1-second pause, 3 seconds to lower.
Do two or three sessions a week, with least 1 day of rest between workouts.
-Rhomboids/shoulders Stretching with arm across chest
-Quad/front of leg stretch (flamingo style)
-Hamstrings/Stretch Back of the Leg
-Low Windmill, twist towards the opposite foot with knees straight. Looking up towards the celing. Keep the tummy tight.
-Reverse “Y” lunges
-Gate swings. Open and close. You can cross the legs if you wish..
-Seal Jack (similar to jumping jacks)
-Star Jumps (get some air, slight bend in your knees)
-Reverse Walking lunge with a Twist. (hold a dumbbell for more challenge)
-Inch Worm with a Dive Walk (across gym floor)
-3 Move Hips and Thigh stretch (walking across gym floor)
-Walking Stationary Jockey Squats.
-Walking Plank with Push Ups
-Balanced One-legged Shoulder Raises
-DB curl with a shoulder press
-Tricep DB kickbacks
-DB Clockwork Lunges
-DB Push Up Rows
Sumo Squats with Lateral Shoulder Raises
DB Chest Flyes with Slow Double Leg Kick
Again, Happy Easter.
Live fully alive,
Adriel
