Hey followers, Happy Fitness Friday!! I hope you all enjoyed last week’s blog post about yoga and were able to implement that into your weekly routine!
With the weekend fast approaching, I decided to dive in to the importance of exercise and create some easy, at-home work outs for anyone to try! You can take the weekend to relax and prepare your week ahead full of exercise and motivation!
Aside from weight loss, exercise is great for your memory, confidence, sleeping habits, energy levels, longevity, immune system and mental health!
You certainly do not need a gym membership to get fit, either! Now that we’ve started to see the beautiful New England sunshine, it’s easier to get outside and get moving. An added benefit to being active outside is the awesome exposure to Vitamin D. This vitamin is important for maintaining healthy bones, teeth, and immune system!
Get Outside + Get Movin'
A simple and effective way to ease yourself into cardio would be to start by going for a half hour walk each day, treat it like an appointment you can’t miss. Do this five times a week, remembering your two rest days! Once you start feeling comfortable, start adding intervals of running.
Do a light jog for five minutes and then walk for five minutes. Increase your running intervals each week until you can run for the full half hour. Don’t be afraid to push yourself!
It’s important to increase your stamina slowly. If you do too much too quickly then you are putting your body at risk for injury and also making yourself more susceptible to a burnout.
Improving your stamina will build your cardiorespiratory endurance which will help you out in the long run—pun intended.
If you find you’re lacking motivation, a workout buddy is always great! However, on those solo workouts, having a great playlist will be your favorite companion.
Need Some New Tunes?
Below are my top 10 personal favorite songs to work out to from all genres:
Jump Around by House of Pain
Courtesy of the Red, White and Blue by Toby Keith
Chicken Fried by Zac Brown Band
Radioactive by Imagine Dragons
Magic Carpet Ride by Steppenwolf
Fat Bottomed Girls by Queen
5-1-5-0 by Dierks Bentley
Closer by The Chainsmokers
Eye of the Tiger by Survivor (OBVIOUSLY)
It’s Tricky by Run- D.M.C.
It is also important to incorporate strength training into your routine! You can work ALL of your major muscle groups from the comfort of your own home—workout equipment not required! Start with one set and increase your sets and reps as you build your strength!
30 second forward arm circles
30 second backward arm circles
30 second cherry pickers
15 push ups
15 tricep dips
30 second wall sit
15 forward lunges
15 reverse lunges
20 hip raises
20 calf raises
25 Russian twists
30 second plank
25 cross body mountain climbers
25 leg raises
Designate one day for each major muscle group, or mix and match different exercises from the lists above to get a full-body workout— don’t forget to cool down and stretch afterwards to prevent injury!
Write it DOWN
Write down your fitness goals and a plan to achieve them and put them somewhere you see every day to remind yourself! That way you don’t fall behind and you have a visible reminder of the aspirations you have for yourself. Remember: A goal without a plan is merely a dream. You can do this!
Good luck with your exercise journey and stay tuned for more fitness tips every Friday!
Have a happy and healthy first weekend of summer!!
Fitness Friday Guru + Nourish Intern