Easy Weight Loss Secrets Guide by Harry Kainth (best novels ever .TXT) 📖
- Author: Harry Kainth
Book online «Easy Weight Loss Secrets Guide by Harry Kainth (best novels ever .TXT) 📖». Author Harry Kainth
If you have a skipping rope, replace any of the exercises listed below with a 60-second burst of skipping.
This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Rocket jumps – 2 sets of 15 to 24 repetitions (reps)
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.
• Recovery: walk or jog on the spot for 15 to 45 seconds.
Star jumps or squats – 2 sets of 15 to 24 reps
To do a star jump, stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.
Squats
As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.
• Recovery: walk or jog on the spot for 15 to 45 seconds.
Tap backs – 2 sets of 15 to 24 reps
To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forwards and keep your hips and shoulders facing forwards. Don’t let your front knee extend over your toes as you step back. For more of a challenge switch legs by jumping, also known as spotty dog, remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.
• Recovery: walk or jog on the spot for 15 to 45 seconds.
Burpees – 2 sets of 15 to 24 reps
To do a burpee (1) , from a standing position, (2) drop into a squat with your hands on the ground. (3) Kick your feet back into a push-up position. (4) Jump your feet back into a squat and (5) jump up with your arms extending overhead. For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.
Now cool down with a 5-minute stretch and cool-down routine.
10-minute legs, bums and tums home workout
Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.
This LBT exercise routine counts towards your recommended weekly activity guidelines for strength. Find out more aboutphysical activity guidelines for adults.
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Squats – great for firm bums and thighs
• perform 2 sets of 15 to 24 repetitions (reps)
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.
Lunges – great for firm bums and thighs
• 1 set of 15 to 24 reps with each leg
Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.
Calf raises – great for shapely legs and calves
• 2 sets of 15 reps
Stand straight but avoid locking your legs. Slowly move onto your toes lifting your heels off the ground and then slowly lower your heels back down. Place hands on a wall or chair for stability. For more of a challenge, do these calf raises away from the wall and with a weight in each hand, such as two water bottles.
Bridges – great for firm bums
• 2 sets of 15 to 20 reps
Lie on your back with your knees bent and heels close to your bottom. Your feet should be shoulder-width apart and flat on the floor. Raise your hips up to create a straight line from knees to shoulders. As you come up, tighten your abdominal and buttock muscles. Don’t let your knees point outwards.
Stomach crunches – great for strong abs
• 2 sets of 15 to 24 reps
Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.
Obliques – great for toning love handles
• 1 set of 12 to 24 reps on each side
Lie down on your back with your knees bent and together and feet off the floor. Place your right hand behind your right ear and extend the left arm out. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and curl your upper body diagonally across your chest towards your left knee and lower down.
Back raises – great for good posture
• 2 sets of 15 to 24 reps
Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.
10-minute home toning workout
Firm up your bum, abs, legs and arms with this 10-minute home toning workout.
Resistance bands
Most resistance bands, also called resistance tubes or exercise bands, are colour-coded according to tension level. Resistance bands are available from most health and fitness shops and online retailers. If you're just starting out, use a band with a medium tension.
You will need a resistance band for some of the exercises. If you don't have one, you can use bottles of water or other weighted objects.
This toning exercise routine counts towards your recommended weekly activity target for strength. Find out more about physical activity guidelines for adults.
Before you begin, warm up with this 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch and cool down.
The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)
The 3/4 press-up
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Push back up and repeat.
The full press-up
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is 2 inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.
Tricep dip – 2 sets of 12 to 15 reps
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body. To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up but don’t lock the elbows. For more of a challenge, rest hands on a stable bench or step.
Shoulder press – 2 sets of 12 to 24 reps
Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level. Without lifting your shoulders, slowly extend your arms above your head until they come together and then widen the hand grip as you bring the arms down.
Shoulder press with lunge – 1 set of 12 to 24 reps on each side
Get into the lunge position, right foot forward, and place the resistance band under the right foot. Hold the resistance band in both hands, arms bent and by your sides. As you straighten your legs, extend your arms above your head until they come together. Slowly lower back into the starting position and repeat.
Bicep curl – 2 sets of 12 to 24 reps
Standing tall with feet hip-width apart, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat and squeeze your bum. Hold the band with arms straight and by your sides and palms facing out. Slowly bend from the elbow raising your fists to your shoulders, without moving your elbows. Slowly lower down and repeat.
Lateral raise – 2 sets of 12 to 24 reps
Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum. Hold the band in each hand, palms facing in, and arms
straight by your sides. Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders. Slowly lower and repeat.
Squat – 2 sets of 15 to 24 reps
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.
Lunge – 1 set of 15 to 24 reps with each leg
Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.
Stomach crunch – 2 sets of 15 to 24 reps
Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.
Back raise – 2 sets of 15 to 24 reps
Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as your perform the exercise.
10-minute legs, bums and tums home workout
Tone up, firm up and burn fat from your tummy, hips, thighs and bottom with this 10-minute legs, bums and tums (LBT) home workout.
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Squats – great for firm bums and thighs
• perform 2 sets of 15 to 24 repetitions (reps)
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for
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