Below is a 30 min workout if done 2-3 days per week that help ward off those unwanted pounds.
Just 30 min of physical activity will help you maintain and/ or improve your overall fitness.
For the next 8 Mondays of 2014 I will post a 30min workout that can be done in home with minimal equipment to help you stay at your best.Each workout will contain a 6 Part focus:
-Cardio
-Lower Body
-Upperbody
-Abs
-Flexibility
Also a Nutrition focus.
Each section is 4 rounds (1 minute of work and 30 seconds rest) ( 6 min per section ) This means your working intervals should be intense as possible and try to only rest on the rest interval. You can download a round timer app on your tablet or smartphone to keep track.If no round timer do 4 sets of (15reps-beginner to 30 reps Advanced )
http://www.myfoxphilly.com/clip/10831933/cold-weather-workout-idea
1.Cardio jump rope or jumping jack
-Cardio intervals used to warm up the body and get the metabolism going. 4 rounds
2. Lunges - Alternating forward Lunges with a 90 degree angle in both legs.
- strengthens entire leg (quadriceps hamstrings Glutes )4 rounds
3.Upper Body
-Push-ups regular or modified( chest and triceps) 2 rounds
-Band rows for the (back and biceps ) 2 rounds
4.ABS - Crunches - 2 rds & Bicycles -2rds Obliques (4rounds total)
5. Flexibility
-Down ward dog (1round)
-Upward dog (1round)
-Low back stretch twisting (1 round) 30 sec each side
6.Nutrition - Avoid office snacking by having healthy options at your desk. Good examples are fruit, nuts and granola to name a few options. Water and hot tea always great options to assist in curbing hunger:)
Total working time 30 min
Just a little bit of work everyday will get you closer to your goals.
#hardworknoexcuses
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http://www.myfoxphilly.com/clip/10831933/cold-weather-workout-idea
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