You’re going to love what’s coming to Pretty Awesome Fitness.
Every Thursday, I will be uploading a free fat burning workout so you can move more and be sedentary less! For every person that I can help move more and reach their goals, I can seriously sleep better at night.
The best thing is, each workout will never be more than 30 mins long, so there’s no excuses for not trying to move more every single day. I will also provide a printable workout log with every workout so you can easily track your progress should you choose to do these workouts again.
It’s a good starting point and I hope you can find it useful.
Are we ready to do this? Let’s go!
Workout 1 may look simple, but looks can be deceiving. You’ll work out a sweat and will definitely feel like a million bucks when it’s over.
All you need is 20 minutes of your life, and these four moves.
The exercises are:
- Dumbbell Rows
- Mountain Climbers
- In and Outs
How to do it: Do 5 push-ups, 10 dumbbell rows, 15 mountain climbers and 20 in and outs. Repeat this sequence for a total of 20 mins. Take breaks if you need to but record them. That’s how you get better!
The moves in details:
Alternatives: Push-ups on your knees or on the wall
Place hands on the floor slightly wider than shoulder width. Raise body up by extending arms with body straight. Keeping body straight, lower body to the floor by bending arms. Push body up until arms are extended. Repeat.
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale.
Place hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.
In and Outs
In a V-like sitting position, extend your legs out and back in towards your chest. Keep your hands beside your hips or try putting them in the air in a ‘touch down’ position.
If you like this workout, do share with your social networks using one of the button below! I appreciate it! :)
And if you’ve done this workout, leave me a comment below! Would love to hear what you think! Feel free to email me at firstname.lastname@example.org should you have any questions too! I will definitely reply. :)