15-Minutes to get your Heart Pumping, Workout
Fitness Programs Health & Wellness
NOquick fixes when it comes to your fitness. Take 15-Minutes and get your heart pumping, and to get your workout done! It’s purely a lifestyle. Keeping a good steady habit in place, will work over time. When the going gets tough, do something a little easier. Walk the days you feel like taking it easy. My students like to add running to their schedules, this is a Picture of Rita, with her Silver Medal! Our team ran a race in Glenview and Rita made it happen!
It’s OK!
Walking stimulates your senses, which may change the way you feel.
A 15-minute habit everyday can change your life!
Try this workout below for a week and see how you feel at the end of the week. Thinking past the new soreness you might be experiencing and know that soreness is a good part of exercise. We are aging and we get sore, that’s all there is to it. So exercise soreness is a good soreness. When you are sore from exercise, your aging process becomes a little less bothersome. As a fitness instructor I am sore everyday. It’s a good sore, so I don’t own it like a crutch, and it isn’t part of my identity. It’s probably allowed me to have a higher level of pain tolerance, which keeps me strong.
It takes me back to my quote: “Don’t Let Fitness Define Your Age”
Workout when you feel you have the most energy. Some folks like to workout in the morning, others like the afternoon, and some like to workout in the evenings. It really doesn’t matter so don’t pressure yourself to do something that isn’t really what you want, otherwise you won’t stick with it.
Try this 15-minutes everyday.
| High Step March in place and lift one of your legs up high every fifth step |
30 secs | 45 secs | 1 min |
| Presses Hold a soup can or a weight in each hand. Press them straight over your head and bring them back down. |
6 reps | 9 reps | 12 reps |
| Body-Weight Squats,Squat down as if you were sitting on a chair. Lift and repeat. |
8 reps | 12 reps | 15 reps |
| Walk in Place | 15 secs | 30 secs | 45 secs |
| Toe Touch Bend forward at the waist, reaching for your toes, hold and release |
30 secs | 30 secs | 30 secs |
| Crunches, Lie on your back, feet on the floor and knees bent. Bring your shoulders off the floor, hold and release. Point your chin towards the ceiling while lifting, (this protects your neck while increasing the intensity of the crunch) |
15 secs | 15 secs | 15 secs |
| Rest for 30 Seconds in between sets. |
Nice! You did it!
Now take a few minutes to stretch really good. Holding each stretch for about 20 seconds.
Go enjoy your day, and do what you do. If you worked out in the evening, cool down, stretch out. Take a nice shower, or soak in the bath. Odds are you won’t be able to sleep for awhile, working out raises your energy for another couple of hours. 🙂 Clean House, and get some things done.
[signoff]
Beth KM
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