Friday, 23 January 2015

Let's work out!: Arms, legs and butt

After many years of keeping fit with the same Youtubers (Blogilates, Fitness Blender, Tone It Up and Tara Stiles), I feel I have accumulated enough moves to be able to come up with my own workout. So here it is! These are what I consider the most effective bodyweight exercises for your arms, legs and butt and, when repeated on a regular basis, results will show. So what are you waiting for? Whether wanting to start the new year more fit and healthy, spruce up your regular routine or just in the mood to get your heart pumping and muscles aching, let's take to the floor and get active!



Push up to side plank
Yeah, we aren't going to start off easy. This move works the whole of your upper body and acts as a bit of cardio too as your heart rate quickly increases. Start in a plank position, do one push up then move into a side plank on your left side. Revert back to plank, do another push up then move to plank on your right. Repeat, repeat, repeat for two minutes.

Shoulder press up
Begin in a downward dog and bend your elbows as you would when completing a push up. Keep doing so for 1 minute.

Arm circles
Sit as you please- on your knees or with your legs crossed- and, with your palms facing upwards, move your arms around in a circular motion. Start by going clockwise then after 30 seconds switch direction.

Chest press pulse
Press your arms and palms tightly together and lift and lower as quick as you can for 1 minute. The higher you go and the tighter you press together, the more you will feel it.


Split jumps
This one is good. It makes your legs and you want to burst into tears and it really gets your heart racing. Start in a lunge position then switch legs, jumping as you do so. Be quick and try and keep your legs at a 90 degree angle. Keep going for 1 minute.

Leg lifts- left
Lying on your side with your left leg on top of the right, simply lift it up and down for 1 minute whilst keeping it straight. The bottom leg does not move.

Leg circles- left
Remain in the same position but, instead of lifting your left leg up and down, rotate it in a circular motion for 1 minute.

Froggers
Lie on your back with your head and arms raised (you can do this with those on the ground if you'd prefer to make it easier) and place the insides of your feet together to make a  V shape. Stretch your legs out, whilst still keeping your feet together, then bring your knees back in. Keep going in and out for 1 minute.



Leg lifts- right
Same as the previous one but with your right leg

Leg circles- right
Same as the previous one but with your right leg

Leg lifts in plank
Get into a plank position and, while remaining in plank, lower and lift your left leg. Keep it from the butt upwards so it doesn't touch the ground. After 30 seconds, swap legs.

Bent knee leg lifts
Stay in plank position but rest one knee on the ground. With your other leg, bend it at the knee and rise and lower from your butt upwards. After 30 seconds, swap legs.

Butt lifts
Lie on your back and bend your knees with your feet remaining fixed to the ground. Lower and lift your butt as high as you can for 1 minute. Move your thighs outwards as you lift to really work the legs.

Split jumps
Same as the beginning to really feel the burn

Finally, end with at least a twenty minute run!
 You can do all the toning exercises in the world but results won't properly show unless you combine them with cardio. Running is best done outside, where you can really clear your mind and feel refreshed. 

Enjoy!

2 comments:

  1. Definitely going to pin these into my Healthy Pinterest board!:)
    I've been more into Yoga lately, but these classy movements are always good to keep in mind (and perform from time to time!)

    Oly | TLV Birdie Blog
    http://tlvbirdie.com

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  2. These are absolutely adorable pictures by the way, and incredibly useful too!

    Owl Girl | A London lifestyle blog

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