Leg day! My favorite day! I’ve changed up my leg workouts again. I’ve said it before, I always change my workouts every 6 weeks. This keeps my body from getting “used” to a workout and it keeps me from feeling like I’m on repeat. These exercises aren’t too difficult and you can do them at home or in the gym. The first two actually workout your upper body and lower body together!
✴️ Side squats with medicine ball
✴️ Sumo squats with kettle bell raise
✴️ Squat turns
I try to do each one 10-12 times. Depending on the medicine ball I use for side squats, sometimes I can only manage 8-10 with the extra weight.
I’ve heard people complain about never having time for the gym. Or they don’t have the funds for a gym membership. I completely understand! I have been in the same position!
Transitioning from marketing to teaching I quit my job to take classes full time to get my teaching license. I canceled my gym membership to save money till I started working again. But I’m not one to sit around and not workout. I needed to do something. Every day I would take my dog out for a long walk. I hate running but walking I can do! My pup and I would walk for an hour a day. Some people laugh and say walking does nothing for you. But that’s actually incorrect.
In addition to a healthy diet, walking can do so much for you. Here are a few benefits:
✴️ Improves your mood
✴️ Improves circulation
✴️ Helps with weight loss (burns calories)
✴️ Can reduce arthritis pain
✴️ Manages high blood pressure
✴️ Improves balance and coordination
✴️ Reduces stress
✴️ Boosts your immune system
In addition to these, walking gives you time to think! If you’re someone who likes time to themselves every so often, walking is a great break away.
Have a young child? Put them in the stroller. Have older kids? Make them walk down to the park with you. Have them kick a ball or play a game while you walk around the park!
Even just 30 minutes a day can do you more good than nothing at all. Get your body moving! 🏃♀️
Everyone has their “me time.” And I believe everyone needs me time! Mine are my workouts. I don’t answer calls, texts, look at social media, etc. I literally go dark. Unless my husband calls or texts. Then he’s just checking in on Ryder so I of course respond. But besides that I am non responsive.
I know it may sound ridiculous but I believe everyone needs at least an hour away from their phone, computer, tv, etc. Step away from technology and just take a break! Put your phone down or put it on silent. Distract yourself for one hour. Go on a walk, clean, take a nap, workout, read a book, etc. Do something that doesn’t involve your phone! See how different you feel each day. You may be surprised. I always feel a little more relaxed after some “quiet time.”
Challenge yourself! One hour a day with no phone, social media, tv, etc. Can you do it?
This is one of my favorite exercises to do on arm days. It not only works your arms but also your core, butt and legs. Not to mention it builds stability. It’s a little difficult and does take a bit balance so be careful if it’s your first time trying.
Get in a pushup position and put one foot on the ball at a time. Find your balance then raise your hips and pull your knees in to your chest. I typically do 4 x 15. That alone gets my arms and abs burning. 💪🏻
I love core workouts that aren’t just crunches! Push-up/plank exercises hit your arms/shoulders, core, stability, etc. These are two of my favorite plank exercise variations that I have worked into my shoulder and core days. They aren’t too difficult but they will definitely get your muscles burning! These two are perfect for the gym or at home if you’re lacking in equipment!
1️⃣ Shoulder taps
2️⃣ Plank up downs
I do 20 on each side (ex: 20 taps on left arm, 20 on right) x 4.