This is a copy of my usual workout regime which I will repeat around 3-4 times a week. At the moment I am working on chest, shoulders, core and quads for the most. I have one rest day during the week and weekends are focused on cardio. My workout fluctuates through the week but I thought this specific one works big muscle groups and leads to and all round healthy you. There are some great non-equipment exercises in here which you or your family may be able to give a go.
40x Front Raise
For this exercise you can use a barbell, weight plate or if you don't have one of them you can use a hefty book or something a rather. Stand up and place the weight plate so its resting on your quads and straighten your arms, slowly lift the weight plate up in front of you to about the 150 degree mark. Slowly let the weight down while keeping your arms straight and repeat for around 20 times so you are able to spread out the exercise through your entire workout.
40x Dumbbell Lateral Raise
Get two Dumbbells and hold them on either side of of your legs and straighten your arms. Slowly lift them on both sides until your arms are in a T shape, Let your arms go back down to their previous position and repeat around 20 times.
100x Push Ups
A simple push up is great for building up your chest and using up protein. No.1 tip to make sure you are maximizing your outcome is keep your back straight! you will be doing more damage then good to your back by having a floppy posture. I recommend while you are still learning to get a family member to hold your chest and back and support you as you are doing them.
80x Lunges
For lunges if you are going for serious quads then trying holding 5 or 6 kg dumbbells to either side of you while you are doing them. Remember to keep your back straight and take a rest if you feel you need one.
60x Butterfly Sit Up
Place your feet together do that the bottom of your shoes are touching each other and lay flat on your back. Put the palms of your hand together, attempt to sit up and then lay back down while still keeping that pose. Repeat as many times as you are comfortable with.
Overall just try your best and don't try to be too extreme. Every little bit counts :)
Kia ora Luca,
ReplyDeleteThank you for sharing your workout regime! It's so important to stay active during lockdown, so it's great to see that you are exercising regularly during the week. I really like the way you have explained how to do each exercise and also given the option for using a hefty book - for those that don't have the right equipment at home! Well done Luca, I might give a couple of these exercises a go.
Miss Ribotton
Awhi Token
Hi Luca. That is a good workout routine you have explained to us. It targets a lot of muscle groups. Giving us an explanation with each exercise makes it easier for us to repeat the exercise ourselves. Do you have a favourite exercise? 100 Push Ups is impressive. I can get to 30!! Great to see you maintaining your exercise routine during Lockdown. Carol
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