SteemFit - Routine #2 The No Excuse Workout - 20min TUTORIAL

This quick home workout requires little space and time! 

I love to do this workout as a morning routine. If your time is very limited, you sit in front of a screen (steeming around), you maybe don't like yoga or simply like to switch up your approach when it comes to getting that extra energy boost for the day especially on days where you work from home or stay late at your office, when on a trip at a hotel, no matter where you are... If you can't make it to the gym...

this is for you! However even at the gym I like to do this 20 minute workout sometimes, as it is highly effective and flexible. You can switch it up and replace some exercises with others, add weights, do it without weights. 

As you may already know, I'm all about achieving a healthy, fun and balanced life. My previous blogpost was about setting priorities and even if getting a sixpack is not on that list, your health should be. If fitness is not a priority of yours, thats' fine because this routine only takes 20 minutes, with warm-up and stretching half an hour which is only 2% of your day. Before we get into the workout, let's start with some knowledge, just quick reminder of why this is so important.

This is for Beginners as well as for Pro Athletes!

More and more research suggests that shorter, high intensity workouts can yield greater results than slow and steady conventional aerobics. Shorter, more intense sets of exercise can also boost both short term and long-term exercise capacity, resulting in more efficient workouts that take a fraction of the time.

“Several short workouts throughout the day are proven to be just as effective as one long duration workout.”

So this is especially for those of you who have busy schedules and sit a lot in one spot. Sometimes I like to set an alarm clock and after 4 hours of work do a short circuit like this one in between work, here is why:

Mental Advantage

It's no secret that exercise improves attention, energy, focus, memory, accuracy, and how quickly you process information, all of which helps you make smarter decisions. It helps maintain healthy blood pressure, lifts mood, lowers stress and anxiety, and keeps the heart healthy, all of which contribute to brain health. 

"When you exercise and move around, you are using more brain cells"

BUT HOW? HERE IS A FUN FACT: It signals the release of several key hormones, including serotonin, the famed mood booster; dopamine, which affects learning and attention; and norepinephrine, which influences attention, perception, motivation, and arousal. The effect of exercising has a powerful impact on your brain.

This short circuit is made up of 3 rounds. Each round consists of 10 exercises. Each exercise we do for 20 seconds, rest for 10 seconds, then do the next exercise again for 20 seconds and so on..

That means 1 round is complete after 5 minutes, easy right?

So all you need is a stopwatch. I like to use my phone and put it somewhere you can see it. If you prefer a clock, that's up to you. If you don't like doing it with time you can also replace minutes with reps, but I find time more effective, because it makes your transactions quicker.

I have to quickly give a shoutout to personal trainer Brandon Carter who inspired me with this kind of workout:

https://www.facebook.com/BigBrandonCarter/videos

LET' GO!

1 min WARM UP! 

Whatever warm up you prefer to do, definitely alarm your body before starting the routine. 

Here are some ideas: run in place for about 30 seconds - keep your knees high, 10 seconds head/neck warm up - look side ways; up and down, 10 seconds hip circles, 10 seconds arm/shoulder stretching

ROUND #1 

EACH EXERCISE 20 seconds! 

1. V-UP toe touches

After 20 seconds REST for 10 seconds

2. ROMAN TWIST

If you don't have a medicine ball at home or anything similar, you can also do it without weights like any of these exercises:

REST

3.  SIDE-PLANK-TWIST

REST

4. SIT-UPS

REST

5. ROCKEFELLER PUSH-UPS (form triangle with hands)

If it's easy for you to do them on your knees, try it on your feet.

REST

6. FIRST LEG-LUNGES

REST

7. SECOND LEG-LUNGES

REST

8. IRON BUTTERFLY

REST

9. SQUAT & TURN

REST

10. BICYCLE CRUNCHES

DONE WITH ROUND #1! The first 5 minutes are over!

Now it's time for:

ROUND #2

20 seconds = same exercises

10 second rest = instead of resting in between the exercises we now have an active rest, where we hold the plank position like this:

when the 10 seconds are up try to quickly go to the next exercise. If you are not used to training at all or if this is too hard for you, just continue resting in between the exercises, but if you want to challenge yourself give active rest a try. I don't want you to kill yourself!

ROUND #3

It's time for the last round!

20 seconds = same exercise

10 second rest = instead of holding the plank position, hold the squat position in between the exercises like this:

Again... If you cannot yet hold an active rest, just rest for now and when you feel ready try the active rest.

Time to stretch it out! Take 5 minutes to calm down and stretch

CONGRATS YOU MADE IT! 

Now eat something healthy & yummy and don't forget to drink lots of water!

For some more inspo, check out this previous post:

https://steemit.com/steemfit/@mrs.steemit/steemfit-nutrition-1-quick-easy-healthy-breakfast

Let me know what you think, what you do to keep yourself fit and balance your work-health life!

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Much love,

Mrs.Steemit👑