Hello and good evening!
On these cold days, when you don’t even want to walk your dog, only a few are brave enough to go for a run, some more hit the gym, while many of us are tempted to hit the snooze button of our reminder.
Let’s be truly honest, this weather screams for cozy little moments, hot chocolate, a movie, and nothing about keeping up the fitness goal you set.
Even more, it screams for the exact opposite. Due to short light hours, our mind think we need to preserve, so it tricks us too. However, for today I come up with a little idea of 30 30-minute easy workout. It’s not for losing 10 pounds in a week, but to help the immune system fight better, to increase your mood, and to build strength and body goals in time. It’s made for people that don’t like to workout but they need to adjust some things.
Light Warm-up (5 minutes):
March in place: 2 minutes
- Lift your knees gently while swinging your arms.
Arm extensions: 1 minute
- Extend your arms out to the sides and rotate your wrists, then bring them forward and backward.
Side-to-side steps: 2 minutes
- Step side to side, engaging your hips and legs.
Bodyweight Exercises (10 minutes):
Bodyweight squats: 3 minutes
- Perform 3 sets of 15-20 squats with proper form.
Lunges: 3 minutes
- Alternate between forward and reverse lunges for 3 sets of 10 reps per leg.
Reverse plank: 2 minutes
- Sit on the floor with your hands behind you and lift your hips off the ground. Hold for 30-60 seconds, rest, and repeat.
Glute bridges: 2 minutes
- Lift your hips off the ground, squeezing your glutes at the top, for 3 sets of 12-15 reps.
Stretching (5 minutes):
Neck stretches: 1 minute
- Slowly tilt your head from side to side and forward and backward.
Shoulder stretches: 1 minute
- Gently roll your shoulders backward and forward.
Hamstring stretch: 1 minute
- Reach for your toes while sitting or standing.
Hip flexor stretch: 1 minute
- Take a lunge position and gently push your hips forward.
Chest opener: 1 minute
- Interlace your fingers behind your back and open your chest.
Dance (15 minutes):
- Continue with the 15 minutes of dancing to your favorite music or following dance workout videos.
Cool down (3 minutes):
Slow marching in place: 1 minute
- Bring your heart rate down gradually.
Deep breathing and seated forward bend: 2 minutes
- Sit with your legs extended, inhale, and reach forward toward your toes while exhaling.
As you can see, I’ve kept it to a minimum as it’s created mainly for me, but I always (almost) share!
I’ll keep it short for tonight as dear Ash, is a grown cat and has a lover at its place, and they keep me awake on their dates.
See you tomorrow, but don’t forget to have #adreamerlife!
Dreamer 