Get Healthier
with the best fitness routines
Try a few exercises
CARDIO
These exercises are designed to get your heart rate up and help you loose weight
Main muscles getting fatigued:
– Quadriceps
– Hamstrings
– Glutes
Equipment:
– No equipment
Workout:
– 60 s. for 3 rounds
Main muscles getting fatigued:
– Quadriceps
– Hamstrings
– Glutes
Equipment:
– No equipment
Workout:
– 30 s. per side for 3 rounds
Main muscles getting fatigued:
– Obliques
Equipment:
– No equipment
Workout:
– 60 s. for 3 rounds
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10 Fitness Tips to keep you motivated while you reach your goals:
1. Dropping 1-2 pounds/ week is a healthy weight loss goal. 2. Experiencing muscle soreness is part of the process, give yourself 1-2 days to recover before your next cardio or strength workout. 3. Being able to do an extra push-up or burpee is another way to experience getting stronger. 4. Stick to a fitness…
STRENGTH
These exercises are designed to help you build and tone muscles
– Quadriceps
– Glutes
Equipment:
– Heavy dumbbells
Workout:
– 8-10 reps. for 5 rounds
– Hamstrings
– Glutes
Equipment:
– Heavy dumbbells
Workout:
– 8-10 reps. for 5 rounds
– Latissimus dorsi
– Serratus posterior
Equipment:
– Heavy dumbbell or kettlebell
Workout:
– 8-10 reps. for 5 rounds
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4 Protein Smoothies
Cinnamon & Apple 1 apple 1 tbsp almond butter 1 tbsp lemon juice 1 pinch of cinnamon 5-7 ice cubes 1/4 cup milk Berries & Yogurt 1 cup frozen berries 1 cup greek yogurt 1 scoop vanilla protein powder 1 cup spinach 1/2 cup milk Banana & Chocolate 1 frozen banana 1 tbsp almond butter…
FLEXIBILITY
These exercises are designed to lengthen your tight muscles
– Latissimus dorsi
– Glutes
Equipment:
– No equipment
Workout:
– 60 s. alternating sides
– Hamstrings
– Glutes
Equipment:
– No equipment
Workout:
– 60 s. alternating sides
– Hamstrings
– Glutes
Equipment:
– No equipment
Workout:
– 60 s. alternating sides
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No equipment? No problem!
Try one of these exercises for 60 s. for 3 rounds and let the sweating begin! 1. Jumping Jacks 2. Pendulum Lunges 3. Jump Squats 4. Mountain Climbers 5. Plank + Shoulder Taps 6. Bicycle 7. Side Shuffle Tap Down 8. Ice-skaters 9. Plank Jacks 10. Burpees
MOBILITY
These exercises are designed to help you improve your range of motion
– Knees
– Ankles
Equipment:
– No equipment
Workout:
– 60 s. per side
– Hips
– Ankles
Equipment:
– Mini band
Workout:
– 120 s. alternating sides
– Thoracic spine
– Shoulders
Equipment:
– No equipment
Workout:
– 30 – 60 s. per side
Frequently asked questions
The American Heart Association recommends that adults engage in at least 150 minutes (2.5 hours) of moderate intensity physical activity per week.
The American Cancer Society recommends 20- or 30-minute workouts twice or three times every week.
– Strengthens your heart, lungs, bones and muscles
– Helps you handle stress
– Helps with weight management