Workout..... (I'm no expert and this is just what works for me)
This is what I do if I'm doing a quicker workout (5-10 mins)
I love being able to say 'I did a workout' because even the word work makes me feel like I've done something good for myself. I feel good for getting motivated enough to move- which can be very difficult sometimes when the thought of being a slob on the sofa is more appealing. I love sports and I love the feeling it gives me, of the challenge and achievement and in the event of no achievement, the feeling of wanting to do better next time.
But that's not what you're here to read so here you go- some of my workouts/workout tips
But firstly I start a workout by stretching. I've had too many bad experiences with painful legs and awkward walking so I stretch out my legs and abs, sometimes my arms if I will be using them. I also think working out with music on makes it so much easier because you're not thinking about the pain and workouts can sometimes get boring if you do them by yourself.
Here we go
1.Squats- 30 Squats or 1 minute set
You can do this with just your body weight which is what I usually do or with a weight which is what I use if I go to the gym. I use a 10kg weight on my back if I go to the gym, yes I know it's not that heavy I'm not trying to compete and don't think I need a heavier weight. I then go at a pace that suits me which I often switch up e.g. if I've been exercising more often I may slow the pace to make my muscles work harder, but if I'm a bit rusty, I will just go at a pace that suits me.
Top tip: if your legs hurt too much, stop, take a break and do another set. Yes, your body may ache from exercise, but don't over do it because you'll regret it, know when pain is good and pain in excess.
2. Lunges with a knee to elbow - 2 minute or 20 each side
Pretty self explanatory but I think they are suitable for someone who would like to exercise and get in shape, but isn't an expert! I suggest alternating each leg. Step back on your right leg, bring it back forwards and touch your knee with your left elbow, then copy on the other side. The lunge obviously works your legs and for me, I feel like the knee to elbow touch is working on my stomach from the motion of crunching your abs.
Top tip: I get tired after doing this one just because I'm still trying to regain my strength and pace from the squats. If it is too straining, lose the knee to elbow and use this as an active rest
3. Heel touches- 1 minute
As you can see from the diagram, you should lie on your back. I often get back pain doing this on my home floor so put cushions underneath or use a yoga mat if you have one. Then touch right hand to right heel, left hand to left heel, just as this picture suggests. I love this exercise, I quite enjoy ab exercises....Probably because I get to lay/sit on the floor! I also like these exercises because they make me feel confident to wear those bikinis in summer because I have managed to burn off that extra Christmas pudding I had (kidding).
Top tip: Really try and stretch to your heels and sometimes, going fast isn't everything, sometimes going slower works better. This is where I may switch to counting 60 reps so that you still do the same amount of reps that you might in a minute but you feel like you've worked a little harder.
4. Cross legged elbow - 1 minute or 30 reps
So the name of this probably doesn't give it away and I know it probably isn't the right name for it, but it helps me remember so who cares!
Top tip: again try and touch your elbow to your knee. Make sure your form is right, with your shoulders slightly off the floor (crunched) but do not take your back off the floor. I can't touch my elbow to my knee, but it's the extra stretch that'll make all the difference
5. Kneeling leg thrusts
1 minute or 30 reps
Kneel on all fours. Then raise one leg, slightly bent but outstretched, whilst tensing your glutes (this'll make it feel like you're actually doing something). Then repeat on the opposite side. You need to make sure that you're doing this properly so I highly recommend looking at how it should look and making sure your form is correct. This seems to work on my stomach because I'm stretching all my muscles but I also feel like I'm working on my calves and thighs so overall a good workout!
Top tip: as I have said in almost all of my tips, go for that extra stretch (keeping your form) and work those glutes!
So these were 5 quick exercises that I try and do everyday. I do these without taking a break in between but take a rest if you need it or have a drink, don't strain yourself. They are good because it doesn't take very long but you can still work up a sweat. I do a different routine if I go to the gym so it might be good for you to consider exercises you can do at home with body weight and exercises at the gym using the machines. Maybe use your home workout for muscle/ toning workouts and the gym for cardio. But most of all, do what you want, make it fun and make it suitable to you.
Disclaimer: I'm not an expert but this is what works for me and something that makes me feel good
Thanks for reading
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