Tuesday, February 16, 2016

How to stay in shape

Workout Tips 

Are you preparing to curl up for winter? Think again! Just because summer’s over, it’s no time to pack on some winter padding. Follow my fall "workout tips to stay trim" and toned all year round.

In most places the weather is cooling down and people are putting on a few extra layers but that doesn’t mean that you should abandon exercise and start hibernating on the sofa. Instead, keep your summer body with a fun fall workout. Exercise should be done year-round because true health and fitness is achieved with a consistent fitness plan.

Give my fall workout a try to add some fitness to your routine even on the coldest days and nights. This simple workout is great for toning your arms, core and legs. My fall workout routine is also great for building strength and burning calories something you might be interested in as the holiday season approaches.

The perfect fall workout: a few simple moves to follow

It should take you about 30 minutes to complete this workout aim to complete each move 12 times and run through the routine at least three times. And the best thing is that you can complete the whole workout in the comfort of your own home if you don’t want to face the weather.

Read through the instructions below. As you know, it’s best to focus on form even if that means you can only do a few reps. If you don’t have enough time to complete the entire workout, just do a few moves or one set to fit at least a little exercise into your day.

A sturdy chair

  • A set of hand weights
  • A mat or non-slip floor

    Pre workout warm up

    It’s important to prepare your body for exercise. Spend at least 10 minutes warming up your body with cardio exercise. For example, you can jog on the spot for 5 minutes, followed by jumping jacks or jump rope. Or, if it’s not too cold, head outside and walk around the block followed by a light jog.

    Fall workout move 1: Arm and shoulder combination using weights

    Stand with your feet shoulder-width apart while holding the weights down by your sides. Curl the weight up to work your bicep muscle; then rotate your wrist so your palms are facing each other. Press the weight overhead at shoulder height to effectively work your shoulder muscles.

    Fall workout move 2: Plié squat with arm pull

    This squat works the legs, glutes, inner thighs and trapezius muscles. Stand with feet slightly wider than shoulder-width apart, with your toes pointed out. Hold the weights with your palms facing your body. Slowly lower into a squat as if you are sliding down a wall keeping your back straight. As you come up to standing, pull the weights toward your chest leading with your elbows and repeat.

    Fall workout move 3: Chair dip

    It’s time to work the triceps the muscles at the back of your arms. Sit in your chair and place your hands on the seat next to you. Now, place your feet out in front of you, keeping your thighs parallel to the floor. Lower out of the chair and, as you bend your arms, your elbows should go behind you, supporting your body weight. Finish this move by pushing back up to the starting position.

    Fall workout move 4: Hands and knees balance

    This total-body move works your abdominal core muscles, arms and legs. Get down to the floor on your hands and knees. Position yourself so that your wrists are directly underneath your shoulders and your hips are over your knees. Try and keep your back flat. Then lift up one leg behind you and also lift the opposite arm out in front of you. You can either hold this pose or crunch by bringing your knee to chest and your elbow to knee. Once you’ve done one side, remember to repeat on the other side.

    Fall workout move 5: Curtsey lunge with leg lift
    This lunge works your inner and outer thighs as well as your glutes. Stand tall and place your hands on a chair back for balance. Take a backward lunge step with your left leg, taking your back foot just past the mid line of your body. The knee on your front leg (right leg) should not pass the line of your toe as you lower your body. Keep your core muscles tight and back straight. Return to standing, keeping a flexed foot take your leg out to side.

    Fall workout move 6: Bridge pose with chest press

    This move will work your chest muscles, core and gluteus. Start by lying on your back practicing the bridge pose. Squeeze your gluteus and raise your hips up off the floor to make a straight line from the shoulder to the knees. Once you are able to hold this position, you can add in the chest press. Hold your weights with your palms facing forward and in line with your chest. Press the weights up, hold for a second, then return to the starting position.

    Do 10-12 repetitions of each exercise in my fun fall workout and then try to repeat the exercises for three sets.

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