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My 20 min Fresh Air Workout

October 16, 2015

 

 It happens every year: The weather gets warmer, the daylight lasts longer, and the stuffy smelly gym seems more and more unappealing. But since spring weather is also a sign that bikini season is right around the corner, skipping your gym session to sip cocktails won’t get you any closer to revealing a slimmer body or to reaching any health or fitness goal.

 

My 20 minute workout covers a Warm Up, Body Weight Resistance Toning, Cardio and Cool down and Stretching.  This is a Total Body Workout for Beginner and Intermediate fitness levels to burn calories and build muscle while gaining flexibility through stretching during your cool down. How hard you go is up to you!

Warm up – Walk at a fast pace keeping the same speed and stride and do as many laps of a park or oval as possible in the time of the first track (3:36 mins)

Resistance Toning– Working against your own body weight is the most natural way to train and is extremely effective at getting you in shape. Using your own body weight complete the following during this 2nd track  (3:36 mins)

10 push ups – either full or on knees depending on fitness level
10 burpees – squat, jump out to a plank, jump back in and jump up into standing position and clap
15 sumo squats – turn your toes out standing wider than your hips and sit back into a squat
20 mountain climbers – start in a plank position and move your knees into your chest alternating legs

Cardio – Don’t stop moving for 2 tracks. Do the following exercises as fast as you can – Try “Air” skipping, jumping jacks, high knee lifts, running on spot and throw in a few interval sprints for both the 3rd track (3:26 mins) and 4th music track (3:44 mins) This mixes it up for your body using plyometrics, high intensity interval training, and aerobic activity to increase your oxygen intake and heart rate

Cool down and stretch – Breathe and Stretch. Start with stretching your Neck, Shoulder roll, Touch your toes standing and sitting, Childs pose, Back stretch, Triceps stretch, Quadricep stretch, Hamstring stretch, Calve stretch, Hip flexor stretch (4:20 mins) Smile, Breathe, Feel proud of what you have completed today.

 

I hope this gives you some motivation to get outdoors, get some fresh air and sunshine while improving yourself.

 

Hope this helps

 

Suzanne The Lifestylist

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