I like to keep things fresh so I am always trying new exercise techniques to keep me motivated and to stay on top of my health and fitness goals.
When I get bored with the same exercise regime – I get lazy and fall off the wagon. Nevertheless, if I ever fall off of my health and fitness goals – I remember I can jump back on as long as I remember the basics.
My former trainer gave me the basic tools to kick start my healthy lifestyle and weight loss goals and I would like to share with you one of my favourite workouts. This workout is suitable for beginners, for those who like challenges and those who want to lose weight. You can do this workout three to four times a week. You will see faster results if you combine this routine with a minimum of 30 minutes of cardio afterwards.
Natasha’s Favourite Workout
Every exercise should be two to three sets with 10-12 repetitions if you are a beginner or if you are at a higher level (intermediate) you can do three sets with 15-20 repetitions. Do not move onto another muscle group until you finish all of your sets two to three times.
Warm-Up
Use an elliptical, a treadmill or exercise bike for 10 minutes to warm up your muscles before your workout.
Phase 1 – Upper Body
1) Push-Ups
- Beginner – Do regular push-ups on the floor
- Intermediate – Do regular push-ups on an inverted bosu ball
2) Lateral Pulldown on a Stability Ball
- Lay down on the ball with your shoulders and lower back fully supported. Keep your abdominals and glutes tight. If you are a beginner (intermediate 10-12lb), take two 8 lb (one for each hand) and lift both free weights above your head and pull it back down again.
Phase 2 – Lower Body
3) Wall Squats
- Beginner – Place a stability ball against the wall and have your back rest against it. Squat down like you are sitting on a chair and then come back up again.
- Intermediate – Place your body against the wall without the ball and squat like you are sitting on a chair. Hold this position for three minutes.
4) Ball Curls
- Lie on the floor and place your feet on top of a stability ball. Keep your abs and glutes tight. Pull the ball using your feet towards you and then push the ball back to your original starting position and then come down to the floor. If you are intermediate, instead of pulling the ball in and out, keep your body and feet elevated and hold for 90 seconds or longer.
Phase 3 – Your Core
5) Back Extension
- Lie on the floor and keep your abs and glutes tight. Keep your body in alignment and raise your hands and legs off the floor (like you are flying like superman/woman). Hold for a few seconds and then go back to your starting position.
6) Ab Roll
- Put your hands on a stability ball (right in front of you). Keep your abs tight and slowly roll the ball directly in front of you without hunching or straining your back.
7) Plank
- Beginner – Place your forearms on the floor, keep your abs and glutes tight and elevate your body in one straight line. Hold for 30 seconds.
- Intermediate – Place your hands on the floor, keep your abs and glutes tight and elevate your body. Hold this for 60 seconds working your way up to two or more minutes.
Throughout this workout – do not forget to stay hydrated by taking 30- to 60-second breaks and sipping on some water (my preference is lemon water). When you get more comfortable with your exercise regime, you can add additional exercises or modify the above options.
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Tags: Weight Loss, workout
