Tag: workout

Movement

Morning Movement Routine: Boost Your Energy with These Exercises

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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, squats
  • Chest: push-up variations
  • Back: downward dog, hang from a bar
  • Abs: leg lifts, sit-ups, russian twists

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

How many reps to do? Feel it out. 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

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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

Getting Started, Movement

What should be incorporated into my workout routine?

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Whether you’re a novice taking the first steps toward fitness…

Or an exercise fanatic hoping to optimize your results…

A well-rounded fitness training program is essential.

Soooo with that being said, you may want to consider adding more variety to your workout routine.

Here’s some inspiration:

Aerobic Fitness

Examples of aerobic exercises include walking, jogging, running, biking, hiking, climbing, spinning, cardio machines, dancing, water sports and various MMA training regimes.

Strength Training

Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system.

It is also referred to as weight lifting, weight training, body sculpting, toning, bodybuilding, and resistance training.

Core Exercises

Core exercises are those that use your trunk without support, like push-ups, sit-ups, and abdominal crunches.

These exercises strengthen and train your lower back, hips, abdomen and pelvis to work together for better balance and stability.

Balance Training

Balance training refers to a type of training that focuses on the ability to maintain proper posture over the body’s base of support.

Stability Training

Stability training refers to performing exercises while on an unstable surface with the goal of activating stabilizers and trunk muscles that may be neglected with other forms of training.

Flexibility Training

Flexibility training includes stretching exercises for the purpose of increasing one’s range of motion.

Remember: prior to training, a warm up should be performed at a low intensity for 5-10 minutes.

This increases the temperature of the muscles and decreases the risk of injury.

Whether you create your own fitness training program or enlist the help of a personal trainer, your overall workout routine should, in my opinion, include several elements.

Although it isn’t necessary to fit each of these elements into every fitness session…

Factoring them into your regular routine can help you promote fitness for life!

x Corie