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In-Home Work Out: Easy Mat Exercises

Workout Mat PilatesWake up your muscular structure, activate your accessory muscles, pull-in your larger muscles, and shift your shape into something you never knew you could – using your body weight only and a mat!

Instructions:

You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises; e.g. Monday and Thursday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose two other days per week where you perform 20 minutes of continuous cardio exercise, for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell

See progression table below for your monthly program:

The goal is to not experience a plateau in muscle toning, so we need encourage and challenge the muscles. Each week, try to progress as suggested below. You will be doing two sets of each exercise, thus you would end up doing two sets of 10 of each exercise. For instance, you would do exactly this:
10 x Plie Squats, 8 x Burpees,

Exercise Tips for Beginners

How to Do It the Right Way – One for the Newbies

Have you ever been to a gym, looked at the machines and thought “how do I use that?” I know I will just wait until someone else uses it and copy him or her!! What you may not know is that they are probably using it wrong too!!

I often cringe when at the gym and see some horrendous mistakes being made by members on the machines. Sure I know we all have to start somewhere but when dangerous moves are being made I sometimes cannot help myself from jumping in and showing them a “better way” of doing it.

I am experienced enough and wise enough to never tell someone at the gym that they are doing it wrong as it serves no purpose other than to make them feel silly or as has happened to me in the past …I get told to mind my own business. So you really need to be careful if you do make the decision to approach someone in the gym that is doing something totally wrong. Of course, there is always the old school beef cakes that I never approach,

Body Weight Workout

This is a total body workout suitable for beginner through to advanced levels. If you are at an advanced fitness level, start at a higher level of progression. See video.

Instructions:

You should always perform a suitable 5-10minute warm up before starting these exercises.

Chose 2 non-consecutive days of the week to perform these exercises e.g. Monday and Thursday and progress each week as per suggestion where possible.

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