Finally! I am finally getting to posting my first Workout on this blog! Yay! Who´s excited? I am!
But before I get into the workout, I want to talk to you about sport. Sport is essential when starting or living a healthy lifestyle. It is recommended to sweat about 30 minutes a day. Because sport doesn´t only help to get us the body we want, but it also helps to clear our mind and increase our time in which we can concentrate. Meaning, if you are active and sweating for say those thirty minutes a day, you are able to concentrate for longer periods of time in work or when studying! That is only one benefit of the many that sport has. Who doesn´t know the feeling, when you´ve finished a really hard workout, your muscles are shaking or burning and you´re drenched in sweat?! That rush of endorphins (your happy-hormones) that makes you feel limitless, strong, confident, happy… and that feeling lasts mostly the whole day! That feeling is worth all the pain and doubts you´ve gone through to get there. Because when you really, really want to stop, you have to push yourself to keep going, to fight the pain, if it´s burning. Don´t get me wrong, if you feel like you are about to faint or puke, please do stop! But if it´s your muscles shaking of burning and that sweat drenching your clothes, then you know you´re doing it right and you can be so proud afterwards! Because not many people feel the burn and fight it, not many people even bother getting off the couch. That is such a sad aspect about our time. I know so many people who could do way better and be so much happier, living a lifestyle which gives the body what it needs, nutrition and sport, so the body can give something back to you. That is how it works, you need to give your body the love and care it deserves and it will thank you for that, by performing way better, meaning you won´t be so grouchy anymore, you´ll feel better about yourself, your immune system will be better, your metabolism will be working at it´s maximum, your overall health will be way better, … I could go on forever! There are just so many positive aspects of living a healthy life, including sport and nutrition.
Now back to sport, many of you may be saying “I don´t have the time!” or “How on earth am I supposed to sweat for thirty minutes a day, if I hardly have time for keeping up with the household?” The truth is, you do have thirty minutes. On some days you have more than that, on some less. But nevertheless you should try to get active. A one hour workout is 4% of your day! And you spend about that time checking your e-mails and social media. So why not take half that time and get active. There are so many ways, swimming, biking, jogging, Basketball, Volleyball, … And then there is Yoga and Pilates, both you can do at home in the living room and they totally work out. If you try to fit in some workouts here and there and maybe on the weekend take an hour to really sweat and get past your limits, then you´re doing everything right! That´s all I´m trying to tell you, try to fit in something. Even if you´re not feeling like it, just do it, fact is, you won´t regret it! Everything is better than doing nothing!
So to that, here I have a toning workout for you, for your whole body. You can do this as many times as you like, depending on how much time you have. One time through is 6 minutes in total. Now who doesn´t have that time?!
Start with 30 jumping jacks and 25 high knees, to get your blood pumping, before you start.
1 minute of leg-up crunches Meaning you are laying on the floor your legs are extended up to the ceiling, flex your foot and then crunch up. For a harder version, place your legs a little lower, as if you´re doing a double leg lift, keep them there and crunch away. Do you feel you abs?
1 min single-leg drops in sit-up position This one is hard, but you´ve got it! Sit straight on the floor. Legs in front of you. Lean back. Now lift both your legs as high as you can and drop one at a time, almost touching the floor. Keep your back straight and remember it´s only one minute!
1 min bicycles You know the drill. Laying on the floor, hands behind your head, legs tugged in your chest. When you extend one leg, you crunch over to the still bent leg. Then reverse.
1 min squats No need to explain here. Just pretend you’re sitting in a chair and make sure your knees aren´t going over your toes.
1 min kneeling leg ups Kneel down on the floor. Tuck your tummy in and lift one leg up, keeping your spine nice and natural. 30 seconds then switch the leg.
1/2 minute push ups. If you´re a starter, get on your knees and never put your but up. Again keeping the spine nice and natural, tummy pulled in.
1/2 minute kneeling push ups For the stronger ones, keep doing the push-ups regularly, for those who are not so strong yet, do those little girl push-ups, and you´ll be able to do the full version in no time!
That was it. If you have time go through it 2 more times and your workout for the day is completed! Thumbs up to you if you´ve managed to get through the workout without stopping! I challenge you to do it one more time, if you were about to quit, but didn´t! Great job!
Stretch gently afterwards, to release any tension and prevent injuries!
Let me know in the comments, what sports you do, how often and what you thought of this workout, did you give it a try!? Thumbs up for more workouts, like this one!