Tag: workout

Movement

Morning Movement

✨ Corie’s Blog | FIT TIPS ✨

If you’ve been feeling low energy lately – here’s a tip that most definitely will help: MORNING movement.

With morning movement, you’ll be feeling all types of good early on, and that good will ripple into the rest of your day!

Here’s a basic structure for your reference…

  • Upper body: arm circles, arm lifts
  • Lower body: leg kicks, leg swings, squats
  • Chest: push-up variations w/ cobra, downward dog
  • Back: hang from a bar
  • Abs: v-sits, russian twists, leg lifts, sit-ups

Set a timer (10-60 minutes) and knock these out shortly after you wake up in the morning.

How many reps to do? Just go until you feel it burning and then some! Switch up the exercises as you please. Throw on some music and roll with it.

Stay active my friends and keep your energy flowing 🙂

Movement

Change Up Your Workout Tempo

✨ Corie’s Blog | FIT TIPS ✨

Keep on Growing

Our bodies are known to adapt. And that’s why switching up the tempo of your workout is so beneficial.

If we do the same exact workout everyday / every week, our bodies adapt to those workouts and our results can become stagnant, or even degress.

By changing up our workouts (in very small ways) in the day to day…

We can expect continuous progress…

Getting stronger and healthier a little bit more each day. 1% healthier.

How to Switch Up Your Workout Tempo

So how do we make sure we are switching things up – what can we do?

For strength training, switch up your workout tempo by changing your reps! Try…

  • An increasing pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • A decreasing pyramid: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
  • Adding weight: set 1 = 10 lbs, set 2 = 15 lbs, set 3 = 20 lbs
  • Subtracting weight: set 1 = 20 lbs, set 2 = 15 lbs, set 3 = 10 lbs
  • Maxing out using a timer: For example, 1 minute interval – 30 seconds on, 30 seconds off or 1 minute interval – 45 seconds on 15 seconds off

For cardio, switch up your workout tempo by changing your intervals! Try…

  • 1 minute moderate effort, 1 minute easy effort
  • 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute jog, 1 minute walk
  • 1 minute run, 1 minute walk
  • hike incline, run flat, jog downhill
  • run incline, jog downhill

💥 CHALLENGE

For your next workout, switch things up and try a different tempo! Choose one from the list above and personalize it, or create your own.


How do you switch up your workouts – give us some ideas?!⬇️

If you try this let us know how it goes for you🙌

Keep on stepping.

x Cor