My Daily Workout
Warm up
This bit is to get your blood going and your muscles nice and warm before we do our stretches. This is important so we don't pull a muscle and then use that as an excuse for sitting on our arses all day long.
Ok so to begin:
1. Start marching on the spot for eight counts, get faster for another eight and then start to turn the march into a jump and jump for another eight.
2. Then jump for three and then jump feet apart and in again for another three jumps and then feet apart. Repeat this four times, first facing the front, then right, then the back, right and back to the front again.
3. Step to the right and tap your left foot to your right. repeat for eight counts. Put effort into it!
4. Then keep stepping to the side but this time lift the tapping foot up by bending at the knee. Repeat this for eight counts.
5. Repeat steps 3 & 4 again.
Remember, these are easy as this isn't the proper workout. That comes later. ;)
Stretches
Now we stretch out our nicley warmed muscles. The more ready for exercise your muscles are, the harder they work so don't skip this bit. Ok so get ready to flex. Lets start from the feet up:
1. Standing on one leg, rotate your ankle for eight counts and then repeat on the other leg.
2. Put one foot in front and one behind, keeping heels on the floor. Then bend the front leg making sure your front knee stays behind your toes to avoid dislocation ;) Hold for eight and then swap legs and repeat. Keep your legs where they are for the next stretch.
3. Now you still have one leg in front, one behind yes? Good. Now bend the back leg and sraighten the front leg. Rest your weight on your bent leg and feel the stretch. Hold for eight and swap legs and repeat.
4. Take hold of your foot and bend your knee so your toes come up to your bum. Hold there for eight and repeat on the other leg. If you can't stand on one leg just lean on a wall or chair.
5. One hand on your hip, reach the other hand up and over your head and lean to the side to stretch your waist muscles. Hold still for eight, pulse for eight and then repeat on the other side.
6. Bringing your arm across so your hand goes over your oppisite shoulder (but not too far) and hold it there with your other hand. Hold for eight and repeat with other arm.
7. Bend slowly, your head to the side, side, side, side, down, up, down, up, half rotate, half rotate.
Ok thats bits done. Now onto toning. You can do toning before or after cardio its up to you. I've done both and none is better its just your prefrence.
Toning
I love this bit. Toning is where we get our muscle to be lovley and firm and fat ripple free. Don't rush these, the slower you do it, the harder your muscle has to work. Ready?
1. Ok now lie on the floor with your knees bent. Then lift your hips and stomach up to the ceiling and down again. Do this for twenty counts. Then repeat for another twenty but hold each position for two counts so your stomach really works.
2. Go onto all fours. Then as if you were a dog near a lampost lift up your right leg and down again. Repeat for twenty on each leg without holding it there and then repeat for another twenty holding the up and down postition for two second each.
3. Then lie down with your knees bent again. Sit up and put your hands together and push them out in front of you. Keep them there and lean back slightly until you feel it in your stomach muscles. Hold for two lots of eight and lean back a little more, hold again, and lean back a little more each time until you reach your own limit.
4. Lie on your side. Bend the bottom leg and keep the top one straight. Lift your straight leg for eight counts up and down. Then do two more lots of eight but do two normal lifts followed by a slow lift to work your muscles harder. So it goes, quick lift, quick lift, slow up, slow down.
5. Stand up with your legs shoulder width apart. Bend your knees, keeping them behind your toes, and straighten up. Repeat for two lots of eight. Do this slowly. As you bend bring your arms up at either side of you and then as your straighten bring them down.
6. If you have weights (or a can of baked beans will do) then do this step next. Holding the weight firmly in your hand do eight bicep curls on each arm and repeat. A bicep curl in bending your arm at the elbow to bring your hand up to your shoulders.
7. Shake your arms and legs a bit to shake it out so you don't feel aches.
Toning finished its time for cardio!
Cardio
Cardio is short for Cardio vascular workout. This means a workout that gets your heart working faster to pump more blood to the muscles so they work harder and burn more fat. I would say that 20-30 minutes of cardio a day is a good amount. You can always increse this if you feel that you can do more.
There are all sorts of things you can do for this. Any type of exercise that leaves you out of breath is perfect. Here is a list of things you can do for this section:
1. Running/jogging
2. Cycling
3. Dancing - either a certian type or just bobbing about like a crazy thang in you bed room.
4. Aerobics
5. Your favourite sport
Personally i favour Aerobics. Go down to your local chairty (NSPPC, Cancer research etc) shop and pick up an old aerobics video for like a £l.00 - £2.00. Won't break the bank like the new expensive ones and there actually really fun.
Warm Down
Again, very important. Don't wat to injure our selves do we? Gotta do all this tomorow. Much worse if you have a sore leg trust me.
1. Remember the leg bending and lifting arms up at the same time from the toning section? ( step 5) Well do this again and remember to breathe in and out as you do this nice and slow for two counts of eight.
2. Repeat all the stretches again from the stretching section.
3. Shake your arms and legs out to prevent jelly legs the next day.
Your done. Go have a rest, you deserve it!
This bit is to get your blood going and your muscles nice and warm before we do our stretches. This is important so we don't pull a muscle and then use that as an excuse for sitting on our arses all day long.
Ok so to begin:
1. Start marching on the spot for eight counts, get faster for another eight and then start to turn the march into a jump and jump for another eight.
2. Then jump for three and then jump feet apart and in again for another three jumps and then feet apart. Repeat this four times, first facing the front, then right, then the back, right and back to the front again.
3. Step to the right and tap your left foot to your right. repeat for eight counts. Put effort into it!
4. Then keep stepping to the side but this time lift the tapping foot up by bending at the knee. Repeat this for eight counts.
5. Repeat steps 3 & 4 again.
Remember, these are easy as this isn't the proper workout. That comes later. ;)
Stretches
Now we stretch out our nicley warmed muscles. The more ready for exercise your muscles are, the harder they work so don't skip this bit. Ok so get ready to flex. Lets start from the feet up:
1. Standing on one leg, rotate your ankle for eight counts and then repeat on the other leg.
2. Put one foot in front and one behind, keeping heels on the floor. Then bend the front leg making sure your front knee stays behind your toes to avoid dislocation ;) Hold for eight and then swap legs and repeat. Keep your legs where they are for the next stretch.
3. Now you still have one leg in front, one behind yes? Good. Now bend the back leg and sraighten the front leg. Rest your weight on your bent leg and feel the stretch. Hold for eight and swap legs and repeat.
4. Take hold of your foot and bend your knee so your toes come up to your bum. Hold there for eight and repeat on the other leg. If you can't stand on one leg just lean on a wall or chair.
5. One hand on your hip, reach the other hand up and over your head and lean to the side to stretch your waist muscles. Hold still for eight, pulse for eight and then repeat on the other side.
6. Bringing your arm across so your hand goes over your oppisite shoulder (but not too far) and hold it there with your other hand. Hold for eight and repeat with other arm.
7. Bend slowly, your head to the side, side, side, side, down, up, down, up, half rotate, half rotate.
Ok thats bits done. Now onto toning. You can do toning before or after cardio its up to you. I've done both and none is better its just your prefrence.
Toning
I love this bit. Toning is where we get our muscle to be lovley and firm and fat ripple free. Don't rush these, the slower you do it, the harder your muscle has to work. Ready?
1. Ok now lie on the floor with your knees bent. Then lift your hips and stomach up to the ceiling and down again. Do this for twenty counts. Then repeat for another twenty but hold each position for two counts so your stomach really works.
2. Go onto all fours. Then as if you were a dog near a lampost lift up your right leg and down again. Repeat for twenty on each leg without holding it there and then repeat for another twenty holding the up and down postition for two second each.
3. Then lie down with your knees bent again. Sit up and put your hands together and push them out in front of you. Keep them there and lean back slightly until you feel it in your stomach muscles. Hold for two lots of eight and lean back a little more, hold again, and lean back a little more each time until you reach your own limit.
4. Lie on your side. Bend the bottom leg and keep the top one straight. Lift your straight leg for eight counts up and down. Then do two more lots of eight but do two normal lifts followed by a slow lift to work your muscles harder. So it goes, quick lift, quick lift, slow up, slow down.
5. Stand up with your legs shoulder width apart. Bend your knees, keeping them behind your toes, and straighten up. Repeat for two lots of eight. Do this slowly. As you bend bring your arms up at either side of you and then as your straighten bring them down.
6. If you have weights (or a can of baked beans will do) then do this step next. Holding the weight firmly in your hand do eight bicep curls on each arm and repeat. A bicep curl in bending your arm at the elbow to bring your hand up to your shoulders.
7. Shake your arms and legs a bit to shake it out so you don't feel aches.
Toning finished its time for cardio!
Cardio
Cardio is short for Cardio vascular workout. This means a workout that gets your heart working faster to pump more blood to the muscles so they work harder and burn more fat. I would say that 20-30 minutes of cardio a day is a good amount. You can always increse this if you feel that you can do more.
There are all sorts of things you can do for this. Any type of exercise that leaves you out of breath is perfect. Here is a list of things you can do for this section:
1. Running/jogging
2. Cycling
3. Dancing - either a certian type or just bobbing about like a crazy thang in you bed room.
4. Aerobics
5. Your favourite sport
Personally i favour Aerobics. Go down to your local chairty (NSPPC, Cancer research etc) shop and pick up an old aerobics video for like a £l.00 - £2.00. Won't break the bank like the new expensive ones and there actually really fun.
Warm Down
Again, very important. Don't wat to injure our selves do we? Gotta do all this tomorow. Much worse if you have a sore leg trust me.
1. Remember the leg bending and lifting arms up at the same time from the toning section? ( step 5) Well do this again and remember to breathe in and out as you do this nice and slow for two counts of eight.
2. Repeat all the stretches again from the stretching section.
3. Shake your arms and legs out to prevent jelly legs the next day.
Your done. Go have a rest, you deserve it!
