Workout


I have been searching for some workouts alternatives to alternate with the one I am doing right now and after some searching here I share the findings I liked the most!

Alternative 1 (for legs):

Leg-WorkoutAlternative 2 (for ABS):

workouts-for-the-absAlternative 3 (for glutes):

great-glutes-workout

 

It is said we all should do our own workout according to what works better for our bodies because we all have different bodies so I think the best option is to just try until get the ones we work better with and very important to have a little variety and not one only. Also it is important to let the body rest, so at least once a week we should relax and spoil our body. A spa day for example would be a great idea or simply just rest at home. It is very important to be realistic, because we if plan unreal workout plans we will very easily quit. So it is very important to know our body and our limits. Among with this, it is fundamental to have healthy habits of eating because after all food is the energy for our body to work right!

What do you think of these workout plans? 

Share your opinions and suggestions! 🙂

 

 

 

Summer Morning Workout


Good afternoon! 🙂

I hope you are all having a great day, positively thinking it is already middle of the week! Starting my category – fitness – I am sharing with you some discovers I did of some workouts that I have been trying myself! I always try to do it in the morning. According to my findings there is not a best time of the day to exercise but fact is that it can influence how you feel when exercising, and if you have trouble with consistency like me, morning may be the best time to exercise, experts say. A recent study at Appalachian State University found that morning workouts are best if you want a better night’s sleep (and who doesn’t want that?). The better you sleep, the better it is for your body since it increases your cardio health, decreases stress and anxiety, helps you maintain your weight and lowers your blood pressure. Plus, the more time spent in deep sleep, the more time your body has to repair itself. Exercising or eating too late sabotages your body’s urge to sleep.

I don’t really like to stick to one single workout because I believe they complement each other and it is good for our bodies a variety of exercises! Right now I am doing a workout that focus mainly on glutes. I do 4 exercises in series and I repeat it 3 times each.

1st – Hip Raise

02-Elevacao

How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor. Then brace your core, squeeze your glutes, and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for 3 to 5 seconds—squeezing your glutes tightly the entire time—then lower back to the start. Repeat it during 2 minutes.

2nd – Donkey Kicks 

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How to do it: Assume start position as shown (a) by kneeling down and supporting your upper body on your forearms. Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling. Return to start position and repeat with the right leg for 2 minutes. Then do it with the left leg for another 2 minutes.

3rd – Lateral Lung

1006-2pc-workout-lateral-lunge

 

How to do it: Stand with your feet hip-width apart, hands on your hips (a). Take a big step to the side with your left leg, then push your hips back, bend your left knee, and lower your body until your left knee is bent 90 degrees (b). Push back to start. That’s one repetition. Do 1 minute to each side.

4th – Squats

body-weight-squats-up-down-girl

How to do it: Standing up with your legs apart, place the hands in front of you or in your head, then bend the knees (without letting your knees pass your finger toes (like in the picture) and let your hip go the lower you can. Do it for 2 minutes.

I repeat this exercises 3 times each and I do it 4 times a week. If you want to intensify it you can:

– do series of 4 repetition;

– do 10 squads between each exercise;

– use some ankle weights (between 2Kg to 4Kg);

After this I also do 60 Crunches

crunchNote: I have been looking some articles recently saying that crunches are not that effective and may hurt the body but since it is not proved I still have faith on them! Anyways if don’t want to do crunches you can also do planks instead, I may actually try it soon as an experience to see the effectiveness of each, I will let you know how it worked for me!

So if you rather do planks it is said the longer you can hold the better. Start with 30 second and try to improve the time each time you do it.

What is your favorite glutes workout?

Do you like better  crunches or planks?

Share your tips and suggestions below!

Love,

C.