You Can Do Anywhere You Go
By Natalia Baryshnikova
Warm up for a few minutes to get your heart pumping and muscles primed. Do some marching on the spot with high knees, jumping jacks, arm circles. Then start on the routine described below. You can do as many rounds as you want. Between each round do 2-3min of cardio (jumping jacks, jumping rope, etc)
1- Squats – 30 reps
Stand as tall as you can with your feet shoulder width apart. Hold your arms in front of you at shoulder level. Lower your body as low as you can by pushing your hips back and bending your knees. Don’t round your lower back and keep your torso as upright as possible. Your thighs should be parallel to the floor at the lowest point. Than stand up returning to the starting position.
2- Stationary Lunges – 25 reps for each leg
Stand up tall with one foot ahead of the other, you should form quite a long step. Bend both knees at the same time and lower body down while keeping torso upright, (lowering down like a helicopter not like a plane). Stop just before your back knee reaches the floor. Then stand up into the starting position. Switch legs and repeat.
3- One Leg Bridge – 20 reps for each leg
Lay down on your back, hands by your sides, knees bent and both feet on the floor. Lift one leg straight up to the ceiling but keep the other leg bent on the floor. Raise your hips up to form straight line from the knees to the shoulders. Keep your pelvic levelled while raising hips up. Lower hips to the starting position.
4- Side Leg Lifts – 20 reps for each leg
Lay on your side feeling your body really long. Maintain pelvic position; lift top leg up at a 45-degree angle and lower leg with control. Avoid any pelvic movements and swinging movements of the leg. Repeat with other leg.
5- Burpees – 20 reps
Stand straight then sit down into the squat position and place your hands on the floor in front of you. Kick your feet back into the push-up position and quickly return back to the squat position. Stand up and jump as high as you can. Add a clap over your head at the top, repeat.
6- Push-Ups – 20 reps
Get into push-up position. You should form a straight line from your ankles to your head. Bend your elbows to lower your body towards the floor. Push yourself back up. Modified version: get on your knees. If you can’t do the push-ups from your knees, then stand-up and do them against the wall.
7- Dips – 20 reps
Sit up straight on the chair. Legs slightly extended and feet flat on the floor. Place hands on both sides of the chair, just outside of your hips. Without moving your legs, bring gluteus forward off the chair. Bend your elbows allowing your hips to lower towards the floor. When elbows form a 90-degree angle, push yourself back up to the starting position.
8- Reverse Crunch – 20 reps
Lay on your back, arms by your side and lift your legs up while bending your knees slightly. Contract your abdominal muscles and lift your hip off the floor with control. Slowly lower hips while returning to the starting position.
9- Russian Twist – 20 reps
Sit on the floor with knees bent and heels on the floor. Lean slightly back without rounding your spine at all. Place your arms straight out in front of you with your hands on top of each other. Hands should be levelled with the bottom of the ribcage. Twist slowly to the left. Movement comes from ribcage rotating around your hips, not from the arms swinging. Come back to the centre and rotate to the other side.
10- Plank Hold for 30 sec
Start on the mat in the push-up position. Than lower both forearms on the mat and place fists flat on the floor. Hold in that position.
Tips for a healthy eating lifestyle:
– Drink plenty of water: a minimum of 2 litres per day.
– Have 4-5 meals a day. Don’t miss meals, especially breakfast!.
– Enrich your diet with fruits and vegetables.
– Eat protein every day: (chicken breast, lean veal, fish, eggs, milk).
– Avoid simple (white) carbohydrates like sugar, flour and all products that contain them.
– Avoid carbohydrates at night.
Natalia Baryshnikova: nsb-eg@mail.ru
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