Tag Archives: at home workouts

Monday Motivation

I used to FORCE myself to exercise and I hated every minute of it. I would count down minutes on the treadmill, put it off when I could, and always felt “punished” for having to work hard to lose weight.
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Then I changed my MINDSET. I stopped working out for weight loss. I picked weights over the treadmill. I stopped worrying about the calories I was burning, and slowly but surely I stopped HATING it.
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Now I workout because I LOVE it. I don’t feel like it’s something I’m forced to do but it’s something I CHOOSE to do. I feel better about myself when I workout. I get a mental stress release from moving. And it’s a means of finding pride in my body instead of hating it.

Change your mindset – change your REALITY!!

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How to Push Up

Improve your PUSH UP!!!!
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First one is what you want to do and how to modify!!!
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Start with your hands directly under your shoulders and aim to only touch the CHEST to the ground!
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The 3rd and 4th are what you want to avoid! Try not to let the hips raise above the chest, you want your body to be in one line. And also don’t “snake” your way up leading with the chest.

Some tips to build strength:
*Start Modified and try to keep good form. If the knee push is still a challenge you can start with a push up to a wall.

*Alternate days, don’t do push ups daily, give your body time to rest and recover

*Try adding in 3-4 sets of 8-10 reps after your workout a couple times a day.

 

Progress….

I don’t weigh myself and refuse to let a number on a scale dictate my progress.
I always insist my challengers take measurements and progress pictures and here’s why…
One week into my new meal plan and fitness program and I was feeling discouraged and a little fluffy….
Pictures proved me wrong. We’re always our own worst critics. Trust the process 💪

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More Body Weight Workouts…

A few weeks ago, I shared some of my favorite body weight workouts with you and today I’m sharing some more. All of these workouts are equipment free which means they can be done absolutely anywhere. Give them a try and let me know what you think!

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Complete 5 rounds for time of: 

50 step-ups
10 burpees

Then…

Complete 2 sets of 30 unbroken sit-ups (modify to 20 reps if needed)

And

2 sets of 10 hand release push-ups

HIIT 
Complete 30 minutes of High Intensity Interval Training (HIIT)
You can walk, run, or bike

Warm up for 3 minutes at a slow and steady pace
Pick up speed to a moderate pace (jog) for 2 minutes
Sprint for 1 minute
Return to your 2-minute moderate pace
Sprint for 1 minute
Repeat this pattern until you have reached 28 minutes.
Slow down with a light pace for your remaining 2 minutes.

Complete 3 rounds for time of: 

10 Pistols each leg (Single leg squats) *Scale these by standing on a bench
10 Hand release push-ups
20 Triceps Dips
10 Hollow rocks or 10 reps of 10-second hollow holds
10 Plank to hands (up, up, down, down)
20 Step-ups (on a bench, box, or step)

Deck of Cards Workout: 

Pull out a deck of cards.
Flip over the first card and do the corresponding exercise for the specified number of repetitions on the card. Once you have gone through the entire deck of cards you are done!
Ideally try to get through the deck as fast as possible.

Here are your movements:
Hearts = Burpees
Spades = Lunges
Clubs = Sit-ups
Diamonds = Push-ups

– If you land on a joker run 400M or one lap around a track (around 2 minutes).
– Face cards count as ten reps.
– Aces count as 15 reps

This is a fun workout to do with a friend.  You could even alternate flipping the card and completing the movement.

…looking for more? Join in one of my challenge groups and get access to at-home workouts plus the support of a community of people going through the challenge with you! Send me a message via Facebook or to [email protected] to learn more!