So for 2014, as part of my New Years Resolutions, I wanted to get fit, get healthy and just generally lead a better lifestyle! In terms...

My Simple 30 Minute Home Workout

13:00 Laura Thornberry 10 Comments


So for 2014, as part of my New Years Resolutions, I wanted to get fit, get healthy and just generally lead a better lifestyle! In terms of fitness and exercise, I wanted to improve my general fitness, lose a bit of weight and just feel happier in myself. As I studied PE previously, I have a good idea of what sort of exercise you need to be doing and what exercise work for each area/muscles. 

So for myself, I devised a workout plan for legs, bums and tums, as these are the areas of my body that I want to improve the most, however other exercise will be more focused on a full body workout/other areas. I try and complete these sets of exercises 3-5 times a week, whether it be in the morning, afternoon or evening, as well as other forms of exercise.

 So to begin my workout, I generally like to warm up, as this is a very vital part of starting exercise. It allows all your muscles and joints to loosen up and get ready for exercise, whilst getting your blood pumping and circulating. Warming up is important as this helps to prevent any injury as well as getting any aches and pains through exercise. Without a good warm up, your body is more susceptible to injury.

Just simply jogging on the spot, a few star jumps and loosening up joints (neck, arms, hips, ankles etc), to make sure I prevent the risk of injury. Also, stretching all your muscles out (arms and legs), to make sure you are ready for exercise. I generally like to warm up for 5-10 minutes, depending on what exercise/routine I am doing, to make sure my body is ready for that activity.

After I feel that I have warmed up enough, I then move on to the main part of my home workout, where I do 8 exercises that help and focus on my problem areas; legs, bums and tums. You can do these exercises in any order, but the order I do the in, is what I think best works for me. I simply go through the exercises 1 by 1 doing the reps for each one, then if they require another set, I do the afterwards. 

The amount of reps depends on your fitness and how strong your muscles are. For me, I would start off with a small amount maybe 10 of each exercise, and gradually build my way up and increasing the amount of reps in each position. Although I'm no expert, I feel that these exercises are working the parts of the body I am least happy with and help to improve them for me.

Squats - 2 sets of 20 reps
- helps to tone/firm bum and thighs
- keep your feet a shoulder width apart
- make sure to keep your back straight
- hold for 5 seconds

Calf Raises - 2 sets of 15 reps
- helps to create shapely toned legs and calves, as well as good for posture and mobility
- stand with your feet apart
- tense your stomach muscles
- raise your heels (so your on tiptoes)
- hold for 5 seconds and slowly lower heels

Lunges - 1 set of 15-25 reps with each leg
- helps to tone/firm bum and thighs
- stand up straight, feet hip width apart
- step forward and bend both knees together
- hold for 5 seconds 
- repeat with other leg

Bridges - 2 sets of 15-20 reps
- helps to create a firm bum
- lie on your back, knees bent and heels towards your bum
- feet flat and shoulder width apart
- tighten hips and bum
- raise hips to create a line from knees to shoulders
- hold for 5 seconds

Stomach Crunches - 2 sets of 15 reps
- to firm abdominal muscles
- lie flat on your back, with your knees bent and flat on the ground
- keep your hands by your ears and raise your body slowly (a few inches on the ground)

Back Raises -2 sets of 15 reps
- helps to improve your posture
- lie on your stomach, with your arms straight out infront
- lift arms and legs together off the ground
- hold for 5 seconds each rep

Side Planks - 1 set of 10 reps
- strengthening oblique muscles and core muscles
- lie on your side, with your legs straight
- prop yourself up with your forearm and other arm on your hips
- tighten your stomach muscles
- hold for 5 to 10 seconds
- release back to the ground slowly

 Then to conclude a workout session, I like to have a 5-10 minute gradual cool down to help return my body to its normal, resting heart rate. It also prevents you from fainting, feeling weak or feeling sick after exercise, making sure you are getting sufficient supply of blood and oxygen to the brain. 

To get my breathing back under control after an intense work out, I like to walk around for 3-5 minutes to reduce my heart rate, and then begin to stretch out my muscles to help recovery and prevent soreness and injury. Cooling down also allows your body time to repair after exercising all your muscles and joints. It's also important to do some deep breathing exercise after a workout to make sure you're getting enough oxygen around your body.

So this is my simple home workout plan that I devised to try and get myself fit and in shape. I'm no way a fitness expert, so you may know of exercises or other ways to tone up these parts of your body, but these exercises are ones that I feel confident in doing and will gradually help me to get my body in shape.

Do you have your own workout routine? Is getting fit and healthy one of your New Years resolutions? Do you think you may try some of the exercises from my routine?

10 comments:

  1. I love the feeling you get after a work out when you just feel stronger and healthier! Great post :)

    www.beekle.blogspot.co.uk - would love for you to come visit my blog at some point :) x

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    1. me too!
      its the aching the next day which really shows your progress!

      x

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    1. there so quick and easy to do!
      I will be posting some videos I found online later on in the month, so you can check back for that :)

      x

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  3. I've been working out at home for a while now as I seriously never have time to go to the gym. I used to live quite close to one but now there nearest one is quite far away and you have to factor in cost each month. I've got a few kettlebells that I love using and you can get work outs from blogs relatively easily.

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    1. you can get the same effect at home! you just have more distractions which you need to keep away from and focus on your goals!

      x

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  4. These are some great exercises! I'll defo be trying these :) x

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    1. oooh that's great! let me know how you get on :) x

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  5. Love this post! This would be really easy to fit into an everyday routine x

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    1. Thank you!
      Its such an easy set of things to do, where you can increase or decrease the amounts done, based on how much time you have or your fitness level x

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