Breakfast: Since I typically do my workouts in the morning, it is important to fuel the body pre-workout to maximize efforts. I like to start the morning off with good old fashioned oatmeal. I use regular, unsweetened oatmeal. To cook it, I mix 1/2 cup of water and 1/2 cup almond milk in a saucepan and bring to a boil. Then, I add 1/2 cup oats and cook until it is done! I like to add cinnamon, berries, flax seeds, and dash of organic agave to add some antioxidants and little bit of sweetness. It is so perfect in the morning and gives the perfect amount of fuel!
Outfit: Working out in the right gear can vastly improve a workout since comfort is key. While I do venture off to other fitness brands, Nike is my favorite since I am continually inspired by their athletes and motivational efforts. Watch these videos to get inspired and motivated!
The Workout: For the actual workout, I like to start off by doing a 30 minute run around my neighborhood. I don't push myself too hard, but it is important to get the heart rate up and keep it there in order to continually improve your levels of fitness. Since I live on a hill, I end my runs by doing hill sprints (4-6 X 60 meters) to work my 'fast-twitch' muscles and get a fully body cardio workout. When I get back to the house, I do a medley of abs, arms, and legs.
My favorite ab workout is 8-minute abs which is simply 8 ab exercises held at a minute each. I try to vary the exercises to work different parts of my core. Exercises like plank, V-ups, crunches, side abs, and various lower-abs will give the best overall core workout.
Moving on to arms, I typically do a few sets of pushups as well as classic free-weight exercises like bicep curls, arm raises for the shoulders, and the tricep dip behind my head. Using free weights is an excellent way to tone since it forces the entire body to be engaged giving benefits to not just the targeted areas. I do free weights in 3 sets with reps of 10-12. If I'm feeling super strong during pushups, I'll use the 'perfect pushup' which makes everything much harder (not that it ever ends well).
Finally, I end with various leg exercises (apologies for lack of pictures) such as lunges, squats, butt raises, calf raises, and wall sits. I switch them up everyday depending on what I did the previous day. Again, I do these in 3 sets of 10 and if I want a challenge, I will add a medicine ball to all of the exercises.
So that's it! I am no personal trainer, but I enjoy exercising and this is a fairly standard workout routine that is perfect to do without a gym. Go ahead, give it a try.
Sincerely,
Alexandra S.
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