All the exercises I’m bringing you today are perfectly suitable for every age group, from 7 to 77 – just like your favorite social games. It doesn’t even matter what kind of shape you’re in. These are my personal favorites that I keep going back to. Together with some positive attitude, you’re going to need a stopwatch – which you’ve already got on your cell phone. If you’re not sure whether you’re doing it right, ask a family member, friend or a mirror for some help.
Ideally, before doing this workout, you should warm up with a 6-8 minute light jog, if possible on a trail along the sea to fill your lungs with clean and fresh sea air. After practice, feel free to take a longer walk or bicycle ride to additionally stimulate the strengthening of the muscles and the loss of fat tissues, and then give yourself a well-deserved reward with a healthy and freshly-prepared meal at a local tavern or restaurant – the type that the Cluster is packed with. What a way to mix business with pleasure – with your muscles and your palate.
You will be doing thirty-second exercises, consecutively and without a pause, that is, with an active pause as you switch from one exercise to the next. Only once you’ve finished the whole set of exercises can you make a pause before switching to the next. If you’re a beginner or work out occasionally for recreational purposes, do three sets of exercises with no more than 90-second pauses in between. One set takes around six minutes.
At first, your heart will be pounding, you will be sweating more, you might develop a blush, but if you have a healthy organism, that is, circulatory system, then in time, as you get into shape, this will subside and working out will become easier. Once a month, make the workout session more intense by adding another set, or add another day of the week to your routine to the total of four. For example, you can exercise on Mondays/Tuesdays and Thursdays/Fridays.
1. The first exercise to start every set off with is jumping jacks. This is an excellent exercise to warm up the whole body, and depending on how intensely you’re doing it, it can be both a part of this kind or a much more demanding workout program. It is crucial that you always land on the balls of your feet, keeping your knees relaxed and slightly bent.
2. The next exercise is the wall sit, which will perfectly strengthen your lower body – the leg muscles, especially the quads and the glutes. When getting ready to do the exercise, make sure to position your legs in such a way that your knees do not get in front of your toes. Keep your arms to your sides or on the wall, and stay there for 30 seconds. If the wall is smooth, it will make the exercise more demanding.
3. Let’s move on to a timeless classic, an exercise designed to strengthen your upper body – the chest, arms, shoulders and upper back – the push-up. Men can do the classic push-up,
while women can start off doing a slightly easier version with their knees to the floor. While exercising, keep your neck fixed and your whole body straight.
4. For sit-ups, lie down on the floor, and while doing the exercise, make sure to keep your head in a neutral position, as if standing upright, with your arms crossed on your chest or behind your head, but don’t use them to move the head, the movement starts out from the abdomen.
5. The Bulgarian split squat is done with an upright body, a tight and possibly sucked-in abdomen, the chest held high, with your arms on your hips or stretching forward. Again, make sure your knees do not get in front of your legs. Do it with your back foot on the chair, bench or bottom of a staircase.
6. Squats are amazing for legs, but also or the rest of your body if you do them in a fast and controlled way. Keep your back straight, your backside and chest out, watch out for your knees, and go down deeply till your upper legs are parallel to the floor or the chair you’ve put right behind you.
7. To strengthen your triceps, and avoid that flabby arm when you wave, sit down on a chair, grab the end tightly with your arms and push them down in the elbows. Try and keep the elbows parallel taking care not to rotate them outwards. The feet are kept tightly together, with the intensity rising the further away from the chair they are. Chair dips -
8. The plank is great for abdominal muscles and whole body fitness. Do not sink into your back, and keep shaking as much as you need to; as soon as your stabilizers strengthen, you will be able to hold this excellent static exercise much longer. Keep your abdomen tight and don’t hold your breath.
9. The forward lunge is far more healthy for your knees than the backward one, and it brings even better results, strengthening the center of balance and the torso. It is a great exercise for both sexes. The body and knee position is the same as in other exercises I’ve mentioned. All the weight is on the front leg. Keep your knee down for the first month or two.
10. The push-up with rotation is the last exercise of every set. If you find it too hard in the beginning, do it without going down into a push-up, and doing just the rotation instead. Make sure you’re body is firm and straight. Control the movement.
Don’t twitch. Breathe regularly without hyperventilating, breathing out on the negative part of the exercise (beginning), and breathing in in the positive part (going back to the initial position). At the end of every set take a small sip of water, and when you finish the whole routine, have a healthy meal. And be happy, exercising is the key to healthy living.