Fitness Friday
Happy Friday! Today’s post is all about Fitness.
Fitness is so important to your physical and mental health, by becoming more Fitness oriented you can live a healthier lifestyle. So here is a perfect workout for three very different lifestyles: The Traveler, The Busy-Bee and the Gym Member.
I will share my top workouts for upper body, abs and legs for each lifestyle. Here we go!
1. The Traveler ?
Your setting is a little out of touch, so you will need to have a hotel room friendly workout.
Abs:
Bicycle crunches: 40 reps x 4 sets
Planks: 30 sec each x 8 reps
Straight Leg sit up and twists: 30 reps x 4 sets
Upper Body:
Push ups (yes the real ones, no cheating): 10 reps x 4 sets
Dips: Using the edge of a chair in your room or even the end of the bed- 35 reps x 4 sets
Legs:
Lunges (my favorite ☺️): 40 reps x 4 sets
Squats: 20 reps x 4 sets
1 minute wall sits: 1 minute each x 4 sets
Cardio Finish:
Jumping Jacks: 30 reps x 4 sets
Mountain climbers: 50 reps x 4 sets
Burpees: 15 reps x 4 sets
*these are all suggestions and depending on your health you may want to increase these intervals to meet your individual needs
The Busy Bee ?
Whether you are a full time student, full time in your career or a full time parent, you might not have time to make it to the gym on a daily basis. This workout is for you:
Cardio:
Jumping rope: 100 jumps x 4 sets
Suicides (50 ft area back and forth): 10 reps x 4 sets
Burpees: 15 reps x 4 sets
Jog in place: 1 min repeat 8 times
Abs:
Side planks: 5 each side repeat 4 times
Regular Crunches: 35 reps x 4 sets
6 inch killers: hold for 30 second x 4 sets
Upper Body:
Using weights of your choice*10lbs for me
Dumbbell curls: 20 each arms x 4 sets
Over head one arm triceps extension: 5-10lbs 10 reps each arm repeat 4 times
Push-ups: 15 reps x 3 sets
Legs:
Wall sits: 1 min each repeat 6 times
Lunges: 40 reps x 4 sets
Squats: 20 reps X 4 sets
Glute kickbacks: 15 each leg repeat 4 times
Gym Member
Abs:
Using the machine above, do a total of 200 crunches
Hanging leg raises: 20 reps x 4 sets
Planks: 5 each side repeat 4 times
Upper Body
Dumbbell press- choose weight of your choice 10 reps x 4 sets
Side lateral raises: choose dumbbell weight of your choice- 10 each side repeat 4 times
Seated Cable row- choose weight of your choice-15 reps x 4 sets
Bicep curls: choose weight- 20 reps x 4 sets
Legs
Calf raises: 15 reps x 4 sets
Squat machine: choose weight of your choice, 15 reps x 4 sets
Lunges: 40 reps x 4 sets
Leg press: 15 reps x 4 sets
Cardio Finish
Stair master for 25 minutes on high incline
Incline treadmill: 25 minutes
That’s all for Fitness Talk! I hope this makes you want choose “crunch over brunch”. ??
Have a wonderful weekend!
XO,
Kayla
