One dumbbell workout

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School has already started for the most of us and for me I find it harder and harder to make time for the gym. I’m sure most of you feel the same, right? So I’ve started working out in the comfort of my own home saving time which would be spent traveling to the gym. Also, working out from home is a lot more stress free when you don’t have to wait hours on end for the equipment you want to use. Let’s get down to it! It would be a simple 30-40min full body workout involving one dumbbell. The dumbbell can be switched with a 1.5L water bottle, books or anything heavy. Just be creative! For this work out I’ll be using a 5kg dumbbell.

1st Routine (15 reps for each exercise, 3 sets/ I rest for 2min between each set)

1. Shoulder press Lunges (15 for each leg, making it 30 in total)

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Hold the weight above the head and lunge. The knees should be at a 90degree angle and the back straight to prevent injury.

2. Donkey Kicks

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Place the weight on the backs of your knee as shown in the picture. Lift the leg up making sure to have a full range of motion. As such the weight should be above your butt when lifted.

3. Shoulder press squats

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Place the weight in front of your body in starting position. Once you begin to squat, lift the weight above your head. Remember to bring your butt as close to the ground as possible, engaging the glutes.

2nd Routine (15 reps for each exercise, 3 sets/ I rest for 2min between each set)

1. Shoulder press

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With both hands, lift the weight above your head.

2. Dumbbell Rows (15 for each arm, 30 in total)

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Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor. Pull dumbbell to up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm.

3. Weighted Sit ups

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Extend your arms with the weights behind your head and sit up.

Hope this helped! ❤ If you guys have any questions, feel free to email me!

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The Best Cardio

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I feel you girls. Cardio is hard. Running isn’t empowering, it brings u close to death, your butt aches, your calves get sore. But no regime is complete without cardio. Cardio is essential to shed fat, leaning your body out and gives u the definition u want. Cardio is also necessary in becoming a healthier person overall. It increases blood flow, rejuvenates your body and prevents water retention. But… the trouble is what if u don’t like running?

As you guys are aware, there are two types of cardio- LISS and HIIT. Both are extremely different but aids in weight loss tremendously, it also ensures a steady pace in achieving a healthy lifestyle.

Firstly, LISS stands for low intensity steady state such as walking. Walking is a low intensity exercise at which you stay at the same pace for the whole time. LISS therefore is any moderate or long duration cardiovascular exercise that maintains the same intensity throughout. LISS is recommended as it involves the most fat burning during the workout, as fat gets oxygenated it breaks down and tadah! Gone! However, it takes a long time and doesn’t increase your metabolism.

Secondly, HIIT stands for high intensity interval training that is “circuit” training. “Circuit” training encompasses a “rest” and “work” period. Thus, it will involve a series of fast pace cardio vascular exercises back to back for a selected time period. Mostly involving routines such as high knees, jump squats, sprinting and anything that makes your heart race. The benefit of HIIT is that it ensures fat burning even after your workout. Thus it is one of the most effective ways of shedding fat. Furthermore, as proven by research, HIIT increases your metabolic rate meaning u burn more in a shorter amount of time. HIIT increases mitochondrial capacity and you actually increase the amount of mitochondria you produce. Studies show that you get greater fat loss through high intensity training because of the increase in oxidative capacity. blah blah blah it just means weight lost!

but… HIIT is extremely taxing on your body thus I recommend to combine both HIIT and LISS for the best cardio in any workout. Here are the following reasons why:
You can’t do HIIT 5-6 days a week because eventually it will have a negative impact on your weight training and interfere with growth
Many people have legitimate orthopedic, cardiac, and even psychological reasons to avoid HIIT, so LISS is their only option
HIIT could be dangerous if not used right and could lead to injury
HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in my opinion

So lets get started! This is a 15min HIIT workout that u can incorporate into any regime u have. Your time on the treadmill can be replaced doing this. There is only 1 circuit. One round would be 7min long, with a 30s rest. Meaning that you’ll do this for 7min straight
1. Burpess 10reps
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2. Squat Jumps 20reps
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3. Tricep dips 15reps
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4. Split lunge jumps 16reps
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Land on your alternate leg. For example if u start off with the right lend with the left.

5. Scissor kicks 1min in total
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Hopefully this helps! ❤

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5 moves for solid abs

Flat ab training tips:
1. Be slow and controlled
Don’t rush through your ab exercises, as this leads to sloppy form and muscles that are not fully engaged. Instead, make each rep count by performing your ab routine in a slow and controlled manner. Try counting to two as u ascend into an exercise and do the same as u descend.
2. Think small and tight
When training abs, think about your waist getting smaller with each rep. This will keep your mind connected to the muscle, so that your abs stay fully contracted throughout the exercise.
3. Pull belly towards your spine
Before you begin your first rep, think about pulling your belly button towards your spine. Doing so helps to engage the abs deeply so you can get the most benefit from each rep. And, if you push your abs out rather than drawing them in when you train, you may increase, rather than decrease, your waistline.
4. Relax the neck
Straining the neck while performing abdominals will decrease the amount of ab work you can comfortably complete. So, be sure not to mobilize your trunk by throwing your head forward or pulling on the head and neck with your arms. Instead, focus on solely using the abs to lift your trunk and shoulders. Throughout an exercise, keep your neck in alignment by pretending that u have a tennis ball under ur chin.
5. Pause and squeeze
At the top of your crunches and sit-ups, pause for 2 seconds to squeeze the abs a little tighter and then lower your body to the starting position. Doing so will ensure full contraction as well as increase the burn and effectiveness of the exercise.


1.Vertical scissors
Form: Lie on your back with your legs straight, your arms extended at your sides and your head lifted off the ground.
Routine: Lift both feet about 8 inches off the floor and alternate lifting and lowering each leg in a scissor-like motion. As one leg is lifted, the other should be simultaneously lowering. One lift and lower of each leg count as a rep.
Beginners: Place your hands under ur butt for additional support


2. Side plank
Form: Similar to a standard plank, place feet one on top of the other with your supporting hand on the floor and resting hand on your hip.
Routine: Lower hip to the floor and raise up to the starting position engaging the side of your abs.
Beginners: Instead of resting your weight on your feet u can alternate with ur knees.

 

3. Reverse crunch 
Form: Lay flat on your back and place your hands to your side, lifting your legs up to a 90 degree angle, keeping them straight.
Routine: Lift your butt up off the ground, pushing your feet towards the ceiling. SLowly lower and repeat.
Beginners: Place hands under butt for stability.


4. Holding leg raise plate
Form: Lie on your back and position yourself straight up in the air- your feet should be directly above your hips. Holding a weight that suits u best. The weight should be in line with your shoulders.
Routine: Holding the plate steadily, lower your legs to the ground- only lowering as far as you can keep you abs contracted and your back pressed into the mat. Slowly raise your leg back up to starting position. Inhale as u lower and exhale as you raise your legs


5. Plank glute raise
Form: To get into plank position, lay on your tummy on the floor. Keep your toes together and raise your body up onto your elbows. Keep forearms straight forward and elbows below your shoulders. Hold your torso completely parallel to the floor.
Routine: In plank position, slowly lift either leg towards the ceiling, keeping your leg straight. Lower leg back to the floor and alternate between legs for reps.