Hey you?! Yeah you, sitting down at your computer or lounging with your handheld device. Get up, stand up, put your hands up.... nah don't put your hands up but get up, stand up. Most likely you have been sitting for at least an hour and didn't even realize it. Lazy buggers....
"But fitmama, I enjoy sitting here doing nothing." TFB peeps! Your health depends on your movement. Would you like a heart attack? How about a stroke? Maybe a little diabetes is what you crave along with those sugary/salty snacks you are munching on right now....
Hey! I love everyone one of you and to show how much I care about your health and fitness, here is a little something you can do to get moving. It's not for the faint of heart, it is a challenge! Seriously, who doesn't want a challenge? Okay, okay, not everyone can go as crazy as me, but this is a great workout to build endurance and strength. The exercise equipment you need is minimal, a couple dumbbells or some water bottles/jugs filled with water.
Warmup 10x each 1x set
Lunge with twist
Knee tucks
High kicks
Hip stretch with chest
Pushups
Squat jumps
Lunge jumps
Round 1
50x Squats
40x Lunges
30x Hip extensions
20x Squat jumps
10x Burpees
Rest 1 to 2 minutes
Round 2
50x Bent over rows 5-10lbs dumbbells
40x Alternating shoulder press 5-10lbs dumbbells
30x Pushups
20x Plank up/down
10x Tricep pushups
Rest 1 to 2 minutes
Round 3
50x Rocking plank
40x Flutter kicks
30x Bicycle crunches
20x V ups
10x Windshield wipers
This may look scary but honestly when you try anything new, it is scary the first time. Give it a go! You can do this one 3x a week as is a full body program!
Next time I will have my own video demonstrating each exercise! ;-)
Thank you for taking the time to read my blog! If you would like to continue to read my writings, please comment, upvote and share to keep them active :) <3 - Fit Mama
![Cuerpo Explosivo [Esp/Eng]](/assets/noimage.svg)