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Home workout


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Hello,

Around almost four years ago I started to work out at home. Slowly I started to buy equipments so I didn’t have to go to the gym because I could not afford it. Some people said they don’t get in shape because they can’t afford a gym but that is jump one more excuse. I lost 20 pounds by working out at home just with body weight exercises and healthy food. But a year ago I got mostly of that weight back because I was suffering from food allergy and intolerances. I had to started to see a nutritionist that found my food intolerances and plans all my meals and supplements. I  lost 12 of pounds and have around 10 or less to go. Here is a little bit about how I started my home workout some years ago.

 I first got dumbbells:

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I still remember that I paid $20 dollars for it. (Sorry, but my dog would not take his cute face away from my dumbbells.) I felt like adding dumbbells to my body weight exercises improve a lot but after some months it become to easy again. So I purchased the most exciting thing I have. My 40 pounds sandbag:

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I just love this sandbag, I can do lower and upper body exercises and also use on my abs exercises. Months later, it was xmas and guess what was on my list? Dip station. My husband gave them to me and I also love this one. My dip station and my swiss ball are kept by my bed.

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I also have this ones:

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Four month ago I finally got a membership in a local gym and I am loving it. I go to gym Monday 5 days a week. Rest on Sunday and workout at home with my equipments on Fridays.

Here is my workout for today:

Repeat 3 times:

Sandbag squat: 15 reps

side leg lift on dip station: 15 reps

Push up: 15 reps

Repeat 3 times:

Dumbbells lunges with shoulder press: 10 per leg

Sit ups: 15 reps

High knees: 20 reps

Repeat 3 times:

Triceps dip using a chair: 15 reps

knee tuck: 20 reps

Super man: 20 reps

Repeat 3 times:

side plank lifts: 10 per side

Jump lunges with kicks: 20 reps

Mountain climbers: 30 reps

Took me 20 minutes to complete it.

 

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I am working out really hard because I really need my six packs back. This picture is from today 10 more pounds to go. I am almost there. It is being really hard. I take pictures of my belly every week because it keeps me motivated. What do you do to keep yourself motivated?

 

Outdoor workout


I went for a run today. I ran about 2 miles and then stopped to do my workout, after the workout ran 2 more miles. I was really tired. The weather was kind of weird and really foggy. I took some pictures just to proof.

Here check out this workout, you can do at home or outside.

* 4 rounds of the follow exercises

Back lunge kick up = 15 reps/leg sample

Step up on bench= 15 reps/leg sample

Reptile= 20 reps sample

Bench push up= 10 reps sample

Mountain climber = 20 reps sample

crunch with knee hug  = 20 reps sample

Jack jump and knee tuck = 10 reps sample 

It took me about 12 minutes to finish.

I saw an owl to bad my phone is not so good at taking pictures.

Here is the bench I use for workout latelly.

Exercise gives you endorphins. Endorphins makes you happy. ( I read it today and thought it would be nice to share)

Skeleton workout


Hello, today I’m posting my first workout plan on my blog and I am excited about it. Hope my draw skill does not hurt your eyes. Anyway this is a simple workout that does not required more than a chair to do it. Don’t forget to warm up at least 5 minutes and cool down in the end of your workout.

This workout does not take a lot of your time either. It takes about 30 minutes.

Here is the workout plan: 

You will be repeat  each exercises three times.

Timer: 21 rounds of 10/50 seconds (10 seconds is your rest time and 50 seconds do as many reps you can for each exercises)

Squat:

Push up:

High knees:

Triceps dip:

Bicycle:

Step up:

V- up abs:

p.s.. I have a gymboss timer but if you don’t have one there’s some online that you can use

Keep feet shoulder-width apart. And sit back and down like you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible. Press your weight back into your heels. Do as much as you can in 50 seconds.

Place your toes and hands on the floor, making sure your back and arms are straight.Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles.Inhale as you lower yourself to the floor about 90-degree bend. Keep your body from touching the floor.

Lift your feet off the ground one at a time, bringing your knees high up to waist level. Do it as quick as you can.

Place your hands on the bench so your fingers are pointing to you.Lift your buttocks off the ground and straighten your legs so only your heels are on the floor.Bend your elbows out behind you to lower your buttocks towards the floor and push back up.

Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. Hands behind your head, lift your knees to about a 45-degree angle. Alternately touching your elbows to the opposite knees as you twist back and forth.

Alternately step on and off chair.

Sit on floor or mat. Lie supine with hands on floor over head.

Raise straight legs and torso. Reach toward raised feet. Return to starting position.

Don’t be scared to sweat

This is my workout hope you enjoy it. 🙂

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