DISCLAIMER: Prior to reading this, please note that I am not nor do I think I am a fitness guru. However, I do believe that we should all take care of our bodies and encourage everyone to lead a healthier lifestyle. PLEASE REMEMBER TO LISTEN TO YOUR BODY. If something does not feel right, don’t do it! Your physical and mental health are more important. Also, please feel free to tailor the workout to your own level.
I’ll be completely honest, yesterday I had zero motivation to workout. Perhaps it was the fact that the night before, I attended a Florida Georgia Line concert and was completely exhausted or perhaps, I was just feeling lazy.
However, what is certain is the fact that instead of pushing myself to do a workout after running around all morning, I spent my afternoon and evening snacking and binge watching Big Brother. WORST DECISION EVER, especially because I felt so lazy and gross after an afternoon that I felt was so wasted.
Therefore, when it came to today’s workout, I went into it with the mindset that today, I had to make up for all the junk I’ve been eating and drinking as well as for my lazy day yesterday.
But then, I stumbled upon this quote on Pinterest and realized that my mindset was the true reason behind my lack of motivation toward working out lately.
It makes complete sense! If we associate working out with being a punishment for something we did or did not do, no wonder many of us ever have the drive to workout! Why would anyone ever want to punish themselves?!?
Truth is, working out is certainly not a punishment. If anything it’s a reward, or as the quote describes, a celebration. By working out we are essentially, rewarding our bodies in the end, taking care of them and hosting a little party thanking them for all they do.
So, next time you have absolutely no motivation to workout, think of it more as a celebration rather than a punishment. I promise, it makes a world of a difference! Now onto the workout!
Spend about 15 minutes on the treadmill switching back and forth between one minute sprinting and 30 second walking interval periods. Repeat these until I hit the 15 minute mark.
ABS AND ARMS:
Push ups – 15 reps
This is simply a basic push up! But, I encourage you to really push yourself with these. Repeat 15 times.
Medicine ball squat & press – 15 reps
Perform your basic squat but this time add a medicine ball! Hold the medicine ball or weight firmly with both hands against your chest as you bend into squat position. Raise the weight above your head as you raise your body after squatting.
Lay down push ups – 15 reps
Position your hands on the ground slightly wider than shoulder width apart. In push-up position, rest on the balls of your feet. This is your starting position. Lower your chest completely to the ground until you’re laying down. Extend your arms out in front of you, reaching forward. Retract your arms and reposition your hands on the ground on either side of your chest. Push through your chest and arms and extend back into starting position Repeat. Ensure that you maintain a neutral spine and that you stabilize your core throughout the entire movement.
Tricep dips – 15 reps
Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
Mountain climbers – 40 reps (20 per leg)
These are my favorite! Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Ab bikes – 40 reps (20 per side)
Lay flat on your back with your head raised and hands behind your earlobes. Bend your knees so that they are 90 degrees to your upper legs and your upper legs are 90 degrees to you hips. Extend your right leg so that it is about 45 degrees from the floor while bringing you left knee into your chest. Immediately switch legs as if you were riding a bicycle.
Sit ups with twist – 30 reps (15 per side)
Lay flat on your back with both your arms and legs extended outward. Keep your legs spread apart. Then, use your abdominal muscles to lift your upper body off of the floor. Reach for your toes while twisting your torso to either touch your left or right foot. Alternate from left to right for 30 reps.
Straight leg sit ups – 15 reps
Lay flat on your back with both your arms and legs extended outward. Then, use your abdominal muscles by drawing your belly button in towards your spine to bring your hands toward your feet slowly lifting your head, shoulders and torso off of the floor. Reach for your toes while keeping your heels together and firmly placed on the floor.
IMPORTANT: REPEAT SET 1 AND 2 TWICE!
Don’t forget to cool down and stretch!!!
Let me know if you decide to try this workout! Also, tell me what your favorite exercises are and what you would like to see for next friday’s fitness post!
Workout courtesy of my favorite fitness guru Kayla Itsines! Instagram: @kayla_itsines