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
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
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
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.