Workout – FitYou

When life gets busy, it can put a strain on your fitness. We all desire to lead a healthy life and the key for this is to be physically and mentally active. Instead of skipping exercise altogether, take just 30 minutes out of your day to an effective workout for your healthy lifestyle. As, it boost metabolism, boost weight loss and build lean muscles.

If you think, just 30 mins out of your day is not enough for healthy life. Actually the truth is you can get a great workout in short time!! But the condition is to be done correctly and need right exercise.

Important:- 10-15 secs is necessary after every exercise.

Push-ups, 10-12 reps (3 sets)

Targeted areas:- Chest, Shoulder, Triceps, Arm strength

A superb exercise that will help to build your pectoral strength. This is the best bodyweight exercise for upper body. And the best part is you can practice it anytime and anywhere you want to.

The Move:– Start in push-up position as (as described above) with your hands about shoulder-width apart.

Keep your lower back straight.

Start bending your elbows and chest until it’s above the floor. And push back to the starting position.

2. Squats, 20 reps (3 times)

Targeted areas:- Abs, Calves, Hamstrings, Lower back, Glutes, Hip flexors, Quads

A squat is the base of all lower body exercises. It strengthen the muscles in your lower body, and execute full body movements with correct form, balance, mobility and postures. It is also great for getting the blood pumping through the entire body.

The move:- Stand up with your feet shoulder width-apart.

Bend your knees and press your hips back and stop for a while once the hip joint is slightly lower than the knees ( As same as you sit on a chair) and then push back to initial position.

3. Lunges, 15-20 reps (3 times)

Targeted areas:- Glutes, Quads, Hamstrings, Core.

This workout engages your core and abdominal muscles. Its helps to build stability, lower back pain and improve your balance and posture as well. It target large muscles of group of your lower body ; this boost your metabolism and help you to reduce weight faster.

The move:- Stand with your feet hip-width apart.

Then take a step forward with your right foot and then slowly bends both knees until your back knee is just above the floor.

Stand up and do it same with left foot. This complete 1 rep of your lunges.

4. Hip Bridges, 10-12 reps (3times)

Targeted areas:- Glutes, Abs, Hamstrings, abs.

Hip bridge is the key for increasing power, performance and strength. Glutes are the largest muscles in the body, so we need more energy to train. Its also helps in building core stability and improve your lower back and hip strength.

The move:- It is done by lying on your back with your knees bent, feet flat on the ground and at a comfortable distance from your butt.

Then go up hold for 5-6 secs and rest. This completes 1 rep.

5. Mountain climber, 30-40 secs (3 times)

Targeted areas:- Abs, Glutes, Hips, Legs, Chest, Shoulder.

Mountain climbers are great for building cardio endurance, core strength and aging. They are dynamic, compound exercise that works several muscle in a constant movement. Full body exercise that boost metabolism and for increasing heart rate.

The move:- Start with your body in a straight line and your hands slightly wider than shoulder-width apart and keep your toes touching the floor.

Pull your right knee into your chest as far as you can and do same with left knee.

Then, run your knees as fast as you can.

6. Burpee, 8-10 reps (3 times)

Targeted areas:- Abs, Glutes, Hip flexors, Hamstrings, Quads, Chest, Arm, Shoulders.

Burpees are an intense full body exercise that increase strength, heart rate, agility and flexibility. It boost cardio fitness and burns fat quickly as compared to other exercises. This exercise improves blood flow and cholesterol level and lower the risk of heart disease and diabities.

The move:-.Stand straight with your feet shoulder-width apart.

Squat and place your hands in front of your feet.

Jump back until your legs are fully extended and body is in plank position.

Do a push up, jump forward and then return to starting position.

7. High knees, 30-40 secs (3 times)

Targeted areas:- Quads, Hamstrings, Calves, Abs, Glutes, Arm, Back.

High knees is a great cardio exercise to train at a low or high intensity. It is also a great way to get your heart rate up and strength your legs, core balance and hips flexibility.

The move:- Stand straigth with your feet shoulder-width apart. Bring your knees to the waist level and do as fast as you can.

Set a goal to do at least three times this week and don’t forget to play some motivational workout music!
FitYou

When was the last time you did squats? High school PE class?

Or maybe you tried strength training as part of a home workout plan a few months ago but lost your motivation?

No matter how far you are now from your desired fitness level…

Remember this:

It just takes one second to decide you’re worth it, 15-20 minutes for your first workout, and two weeks to feel a difference.

Top 10 Best Workout at home :

Arm Swing

Targeted areas :- Shoulders, Arms, Upper back, Chest.

First forward swing for 10 sec aim for 10 reps . This will open up your shoulder joint. Now backward again 10 sec 10 reps . Do as best as you can making a muscle mind connection throughout.

2. Side Rotations

Targeted area :- Lower back , Love handles, flexibility.

First, to the right side for 10 seconds . Legs not too wide body straight rotate your upper body as far as you can . Now, to the left side for 10 sec slowly and comfortability.

3. Side logs

Targeted areas:- Love handles, Shoulders, Flexibility.

Stand straight hands up legs should be closed first rotate to your right and come back to the original position and then rotate to your left slowly and comeback and rotate to your right again stretches your upper body completely just do it for 20 seconds.

4. Standing Crunches

Targeted areas :- Obliques, Abs , Hips

Remember to engage your core as you crunch. Stand with your feet hip-width apart and hands on your head. Bend your right leg and lift your knee as high as you can and rotate your body to the right and bring your right knee to the left elbow. Repeat on the opposite side for 20 seconds. This circuit of body stretching and warming exercises is extremely important for the body to prepare for the upcoming circuits.

5. Butt Kicks

Targeted areas:- Hamstrings, Glutes, Abs, Legs, Arms, Back

Simply jumping as if kicking your own butt . Do as best as you can making a muscle mind connection throughout. Do it for at least 20 seconds.

6. Cross Stretch

Targeted areas:- Waist, Mid section of body.

Bend forward trying to touch your left foot with your right hand and then your right foot with left hand.

Just go as low as you can don’t push too much comfortably maintain your own base feel your back muscles getting engaged

Do it for at least 20 seconds

7. Jumping Jacks

Targeted areas:- Glutes. Quads, Hip flexors, Legs, Abs, Shoulder

Stand straight with your feet together and hands by your sides. Jump and spread your feet and bring both hands together above your head. Jump again and return to the starting position. Do it for at least 20 seconds.

This is the full body movement exercise which enhances aerobic fitness, strengthens the body and promotes relaxation. This exercise also improves muscle endurance and helps in increasing body’s metabolic rate.

8. Half Push-ups

Targeted areas:- Chest, Shoulder, Abs, Arms

Get down on your hands and knees. Next bend your elbows and lower your body down until it is halfway to the ground. Push yourself back to the starting position, this completes one rep. Start with 10 reps a day, slowly and steadily increase the reps by performing day by day.

9. Squats

Targeted areas:- Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back

Keep your feet and shoulder width apart. Hips moving back and down below your knees just like you sit on a chair. An amazing exercise which helps in calorie burn, helps prevent injuries, strengthen you core and improves your balance and posture. Do as best as you can. Do it for 20 seconds.

10. Plank

Targeted areas:- Core, Arms, Abs, Shoulder, Glutes

If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that can be performed just about anywhere. Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Do it for at least 30 seconds.

Set a goal to do at least three times this week and don’t forget to play some motivational workout music!

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