Hey you?! Yeah you, sitting down at your computer or lounging with your handheld device. Get up, stand up, put your hands up.... nah don't put your hands up but get up, stand up. Most likely you have been sitting for at least an hour and didn't even realize it. Lazy buggers....
"But fitmama, I enjoy sitting here doing nothing." TFB peeps! Your health depends on your movement. Would you like a heart attack? How about a stroke? Maybe a little diabetes is what you crave along with those sugary/salty snacks you are munching on right now....
Hey! I love everyone one of you and to show how much I care about your health and fitness, here is a little something you can do to get moving. It's not for the faint of heart, it is a challenge! Seriously, who doesn't want a challenge? Okay, okay, not everyone can go as crazy as me, but this is a great workout to build endurance and strength. The exercise equipment you need is minimal, a couple dumbbells or some water bottles/jugs filled with water.
Warmup 10x each 1x set
Lunge with twist
Knee tucks
High kicks
Hip stretch with chest
Pushups
Squat jumps
Lunge jumps
Round 1
50x Squats
40x Lunges
30x Hip extensions
20x Squat jumps
10x Burpees
Rest 1 to 2 minutes
Round 2
50x Bent over rows 5-10lbs dumbbells
40x Alternating shoulder press 5-10lbs dumbbells
30x Pushups
20x Plank up/down
10x Tricep pushups
Rest 1 to 2 minutes
Round 3
50x Rocking plank
40x Flutter kicks
30x Bicycle crunches
20x V ups
10x Windshield wipers
This may look scary but honestly when you try anything new, it is scary the first time. Give it a go! You can do this one 3x a week as is a full body program!
Next time I will have my own video demonstrating each exercise! ;-)
Thank you for taking the time to read my blog! If you would like to continue to read my writings, please comment, upvote and share to keep them active :) <3 - Fit Mama
Thank you so much for the free workout program. For the mere mortals who are over 30 and managed to watch one exercise DVD in the last five years, please remove the zeros at the end of each number.
Credit cards have given people the illusion of instant gratification. This workout is enough to make a Army ranger puke so take it easy on your body. Listen to it and go slow, most people return to exercise after a serious guilt trip from inactivity.
If you do not know how to exercise and proceed carefully those words in red will not mean REST to you but rather R.I.P.
So listen to fitmama, you can see she does the walk as well as she does the talk; smart people should listen to sound advice. Just because it is free to you does not mean its not excellent thinking; just go slow ! ! !
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Lol I think a suitable replacement of reps would be 25, 20, 15, 10 and 5 ;). Over 30 isn't dead lol But yes take it easy as I said it is a challenge!! And rest as needed! Its a fun one and will burn tons of calories and give you a burst of energy. :-)
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This Is All New To Me
Lol!
:))
Steem on!
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This is awesome, going to try this with the GF after work! Thanks for the free program :)
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Thats great! You're welcome and let me know how it goes @freshfund :)
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I am resteeming this tommorrow, i think you can only do 4 blog posts a day and am not sure if that inc resteems, oh btw if that is you in the mirror picture above = nice software ! ! ! !
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Thanks! @crok and yes it is me :)
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