Stretching and Exercise Routine
Alright so today was research day for stretching exercises and a work out routine
http://www.youtube.com/playlist?list=PLFA2A2B3467FCEB43&feature=plcp < she has some good ones :D
but while looking...um..I apparently found a porn star XD I was SURPRISED!
but for the most part here is what I shall be printing out
Stretching:
1)Sit on the edge of your bed with your feet on the floor.
2)Bend over, reaching your hands toward your feet.
3)Arch your back.
4)Hold for a count of 10.
5)Repeat 5 more times.
1)Remain seated on the edge of your bed with your feet on the floor.
2)Rotate your neck in a circle, touching your ears to your shoulders.
3)Rotate slowly in a clockwise direction 5 times.
4)Rotate slowly in a counter clockwise direction 5 times.
1)Remain seated on the edge of your bed with your feet on the floor.
2)Shrug your shoulders up to your ears.
3)Repeat 10 more times.
1)Stand next to your bed.
2)Lace your fingers together.
3)Raise your hands above your head, palms upward.
4)Lift up stretching your rib cage.
5)Hold for a count of 10.
6)Repeat 5 more times.
1)Remain stading next to your bed.
2)Bend over and touch your fingers to your toes while keeping your knees straight.
3)Hold for a count of 10.
4)Repeat 5 more times.
Neck Stretches:
Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up.
Gently bend your head forward while bringing your chin toward your chest.
Stop when a stretch is felt in the back of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat this 4 more times.
Gently bend your head backward so that your eyes are looking up to the "sky".
Stop when a stretch is felt in the front of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat this 4 more times.
Gently turn your head to the left, looking over your left shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 times.
Gently turn your head to the right, looking over your right shoulder.
Stop when a stretch is felt in the left side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 more times.
Gently bend your neck in attempts to touch your left ear to your shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 more times.
Gently bend your neck in attempts to touch your right ear to your shoulder.
Stop when a stretch is felt in the left side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 5 more times.
Work Out Routine:
This 20 minute home workout is ideal to help you to stay healthy and fit. The workout starts with a warm-up jog and then has 8 bodyweight exercises designed to help tone and burn fat.
All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over. This quick home workout routine is designed to improve both cardiovascular fitness and muscular endurance. It is also great for toning the body.
Perform each exercise as intensively as possible and then rest for 30 seconds before moving on to the next one. Always ensure that you perform the exercises correctly, holding proper form, especially in the hip bridges and squat thrusts. Breath deeply and naturally throughout.
This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for a more serious circuit training workout.
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.
2. Jumping jacks: 25 repeats
The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards. Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.
Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals. Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals
4. Hip Bridges: 10 repeats
Lie on your back with your arms straight and out by your side and palms facing upwards. With only the heels of your feet touching the floor lift your hips up to form a straight line from the shoulders to the knee.
Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.
5. Step ups: 1 minute
You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it. Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.
7. Mountain climbers: 1 minute
Get down on your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8. Push-ups: 15 repeats
The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.
9. Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
You should be able to perform this workout every day. If you wish to increase your exercise rate to get fitter and burn off even more fat, then use this as a circuit training workout and repeat it once or twice. This routine could be done twice a day, once in the morning before work and then again in the evening. This is a great way to lose weight and reduce your stomach fat as well as improve your fitness.
From the Lose Weight Fast Morning Bedroom Workout YT Vid
Squats
Alternating Lunges
Knee Raise Crunches: Step back with one leg then bring that leg up in a crunch (she did fifteen on each side so instead do 5 each)
http://www.youtube.com/playlist?list=PLFA2A2B3467FCEB43&feature=plcp < she has some good ones :D
but while looking...um..I apparently found a porn star XD I was SURPRISED!
but for the most part here is what I shall be printing out
Stretching:
1)Sit on the edge of your bed with your feet on the floor.
2)Bend over, reaching your hands toward your feet.
3)Arch your back.
4)Hold for a count of 10.
5)Repeat 5 more times.
1)Remain seated on the edge of your bed with your feet on the floor.
2)Rotate your neck in a circle, touching your ears to your shoulders.
3)Rotate slowly in a clockwise direction 5 times.
4)Rotate slowly in a counter clockwise direction 5 times.
1)Remain seated on the edge of your bed with your feet on the floor.
2)Shrug your shoulders up to your ears.
3)Repeat 10 more times.
1)Stand next to your bed.
2)Lace your fingers together.
3)Raise your hands above your head, palms upward.
4)Lift up stretching your rib cage.
5)Hold for a count of 10.
6)Repeat 5 more times.
1)Remain stading next to your bed.
2)Bend over and touch your fingers to your toes while keeping your knees straight.
3)Hold for a count of 10.
4)Repeat 5 more times.
Neck Stretches:
Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up.
Gently bend your head forward while bringing your chin toward your chest.
Stop when a stretch is felt in the back of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat this 4 more times.
Gently bend your head backward so that your eyes are looking up to the "sky".
Stop when a stretch is felt in the front of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat this 4 more times.
Gently turn your head to the left, looking over your left shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 times.
Gently turn your head to the right, looking over your right shoulder.
Stop when a stretch is felt in the left side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 more times.
Gently bend your neck in attempts to touch your left ear to your shoulder.
Stop when a stretch is felt in the right side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 4 more times.
Gently bend your neck in attempts to touch your right ear to your shoulder.
Stop when a stretch is felt in the left side of your neck.
Hold position for 20 seconds.
Return to starting position.
Repeat above stretch 5 more times.
Work Out Routine:
This 20 minute home workout is ideal to help you to stay healthy and fit. The workout starts with a warm-up jog and then has 8 bodyweight exercises designed to help tone and burn fat.
All the exercises are traditional old school fitness exercises that are performed in martial arts clubs, aerobics classes and gyms the world over. This quick home workout routine is designed to improve both cardiovascular fitness and muscular endurance. It is also great for toning the body.
Perform each exercise as intensively as possible and then rest for 30 seconds before moving on to the next one. Always ensure that you perform the exercises correctly, holding proper form, especially in the hip bridges and squat thrusts. Breath deeply and naturally throughout.
This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body. This workout is a great way to prepare for a more serious circuit training workout.
1. Jog in one place for 3 minutes
Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.
2. Jumping jacks: 25 repeats
The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards. Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.
3. Crunches: 15 repeats
Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.
Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals. Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals
4. Hip Bridges: 10 repeats
Lie on your back with your arms straight and out by your side and palms facing upwards. With only the heels of your feet touching the floor lift your hips up to form a straight line from the shoulders to the knee.
Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.
5. Step ups: 1 minute
You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it. Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.
6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.
7. Mountain climbers: 1 minute
Get down on your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.
8. Push-ups: 15 repeats
The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.
9. Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.
Cool down by walking around, until your heart rate starts getting back to normal, stretch.
You should be able to perform this workout every day. If you wish to increase your exercise rate to get fitter and burn off even more fat, then use this as a circuit training workout and repeat it once or twice. This routine could be done twice a day, once in the morning before work and then again in the evening. This is a great way to lose weight and reduce your stomach fat as well as improve your fitness.
From the Lose Weight Fast Morning Bedroom Workout YT Vid
Squats
Alternating Lunges
Knee Raise Crunches: Step back with one leg then bring that leg up in a crunch (she did fifteen on each side so instead do 5 each)