Health

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 

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