Exercise - page 3

Everyday we move, doing chores, labor works and even going to work. Movements helps our body and somehow we are doing cardio without even knowing it.

There are simple cardio workout such as walking, running, biking, swimming and so on, as long as you move and get sweat.

But if you do intense training such as boxing, martial arts or any combat sports like Jiu Jitsu, cardio exercises are very important to build strength, lean muscles and develop proper breathing.

What is a cardio workout?

Cardio workout are set of exercises that raises your heart rate, getting you pump up and makes your body warm enough to get ready with more intense exercise. Sometimes, people take cardio as warm up exercises.

These workout I listed below are more stationary and can be done in the comfort of your home. You may only need a space, mat and jumping rope and your on.

Here are the best cardio workout efficient for intense training;

• 1 minute jump rope
  1 minute plank jacks
  50 high knees
  1 minutes squat punches
  5 push ups
  15 burpees
  50 jumping jacks

**Repeat these exercises in order for two times (2x) or as long as you can everyday. Try to hydrate in between repetitions.

These movements makes your body stronger, and stronger muscles make for a more efficient and healthy body.

What is it a morning like to you?

How do you start your day? What are your morning routines?

Maybe practically still on a snooze mode and just wanted to burry yourself in bed.

How we wake up in the morning basically affects our entire day including diet and training mood. For a morning person should probably be fine, but for those not, alarm clocks sets them to a bad mood.

Learn to start it with happiness, gentle movements and stretch out. Running to the gym or in the park is not an option sometimes. Make use of the bed and comfort of your bedroom to workout.

Create a habit of exercising the minute you wake up, do these 10 exercise to boost your morning:

1. Side Plank – in the comfort of your bed start 1 minute side plank. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Hold as much as you can and do the other side.

1. Regular Plank or Forearm Plank – same static workout as the side plank, this one also best works our core body strength. Stay on your bed, lie facedown with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Hold for a minutes or so.

1. 25 Leg Raises – lie from the bed, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the bed.

1. 25 Flutter Kicks – lie on your back from the bed; lift your legs one by one, left and right making sure to keep it raise up. Try at least 25 times.

1. V-Sit Hold – Lie on your back with your arms overhead. Then start lifting your arms, shoulders and legs off the ground and hold this lifted position by contracting your core. Reach you arms straight, hold and maintain your position for at least a minute.

1. 25 Crunches – Start on a mat or any flat surface lying face up with knees bent. Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest. Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury. The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

1. 25 Squats – Start on a crouch or sit position, bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs. Move up and down for at least 25 times.

1. 50 Jumping Jacks – this time you pretty much warmed up so get up from your bed, and start jumping while arms over your head. Try to do at least 50 times.

1. 25 Jump Squats – begin in a squat position, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Do this at least 25 times. 

1. 20 Push Ups – On the floor, start on a good posture push-up position. Position your arms correctly to properly support your body. Keep your back straight, flex your ab muscles and squeeze your gluteus. Then slowly lower your body as if your are pushing the floor away from your chest, and repeat. For assisted push-up, try to put your knees on the ground instead.

Doing exercise in the morning helps us create a happy productive day and a strength our body needs to perform physical activities.

Start your day right. So rise and shine, get fit!

Which part of your body makes you feel sexy? Legs? Butt? Or thighs?

Are these parts of your body you workout the most?

Summer, swimsuit season is almost over but doesn’t mean we stop working on getting fit and slimming down.

We exercise to be strong and tone every inch of our body.

Here are some workout routines that target all the muscles in your glutes, hamstrings, legs and thighs to give you a fitter, firmer body.

1. Warrior 3 – is a basic yoga poses which are good to workout your balance, legs and butt strength.
How To Do: In a standing position hands on your hips. Try to balance your right foot, hinge from your hips so that your upper body is parallel to the mat reaching arms back or forward. Then repeat balancing your other foot.

2. Chair Squat – you can do squats basically everywhere, but you can also use a chair or a wall to do some chair squats. This is good for your butt and thighs.
How To Do: Stand in front of a chair or a wall with your feet apart. Slowly lower your butt toward the chair without actually sitting (be sure to tighten you abdomen to support your back). Keep your knees over your ankles placing your weight in you heels throughout the whole motion. Then straighten your body upright and repeat as many as you can.

3. Pivoting Curtsy Lunge – you can use equipment such as kettlebell or weights on this routine to make it more intense. This works on your three assets legs, butt and thighs in one.
How To Do: Standing with feet hip apart, step your right foot diagonally behind your right. Bend both knees and lower your hips so you’re in a lunge stance. Lean your torso forward and pulse up and down 10 times. Straighten your body and pivot 180 degrees so your right foot comes to the front then repeat.

4. V Position – this is great for legs, thigh exercise and core strengthening.
How To Do: In a standing position, bring heels together and toes and legs apart into a V shape. Raise heels 2-3 inches and maintain alignment. Move down and up an inch for a minute or so, then repeat.

5. Low Lunge Hover – like the Warrior 3 routine which is good workout for your legs and butt strength.
How To Do: Stand and position your feet hip apart, step your right foot back and lower your body into lunge and brings arms  up over your head. Hinge forward at waist, lowering chest toward thigh level as you reach your arms forward. Then, lift your right leg while straightening left and hold as much as you can. Repeat, go back to starting lunge and switch legs.

6. Lateral Lunge Side Kick – is a complex lunge exercise which requires balance, core stability and legs strength. This works on shaping up your inner and outer thighs, toned butt and strong legs.
How  To Do: Start on a straight standing position, forward step your right leg and bend your knee until your right thigh is parallel to the floor. Then, lower your left knee toward the floor but do not let it touch. Press off the ball of your left foot and lift your left foot to meet the right foot in a standing position. Bend your knees slightly so there is a soft suppleness in your knees. Kick out to the left side with your left leg. And swing the leg back to center and without touching the ground, step forward into a lunging position, then repeat.

7. Knee Lift-leg Kick Combo – this combo is a great workout for your butt and thighs.
How To Do: Get on the ground, position yourself where both hands and knees are on the floor, width apart. Keeping your back straight and core tight. Start lifting your right knee out then do a side kick, make sure that toes are pointed. Bring your foot back into original position, however this time your knee is slightly elevated and again work on knee lift-kick combo. Repeat as many rounds as you can then switch foot.

8. Downward dog split – or what they call the Three Legged Dog. This exercise improves hip flexibility and strengthen legs.
How To Do: Start on a downward facing dog then raise your right leg off the ground behind you. Keep your hips level with one another as you lift the right leg. The hips should stay squared with the floor. Straighten the right leg and square your hips toward the floor. Release the right foot back to the floor. Take several breaths in downward dog and then repeat the sequence on the left side.

9. Hip Bridge – this is mostly part of our stretching routine. This is a good exercise to tone your butt muscles.
How To Do: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.

10. Frog Jumps – we usually do this as a warm up or cardio routine where you jump on a certain distance. This strengthen your leg and butt muscles.
How To Do: Stand straight with feet shoulder width apart. Then go into a squat position, as deep as you feel comfortable and then leap forward. You should leap at least one feet forward. Keep going as many steps as you can.

Choose a move for your thighs, legs and butt workout then do at least 3 sets of each 3 to 4 times a week.

Get ready to look even sexier and emphasized those toned asset of yours!

Doing sports is a lot of physical and mental work. Training, diet and discipline are the keys to be good at it.

During training, we work hard for our body to gain muscles, lose fats, strengthen your body and often times to be flexible.

Exercise or workouts are painful especially if you don’t do it properly or if you push yourself too much.

And I learned that to be able to cope on the pain or at least your body is ready for heavy workouts, you need to strengthen your body core.

What is the so called “body core“?

Body core are the muscles work as stabilizers for your entire body. Core is commonly referred as your midsection and it involves all your muscles in that area including the front, back and sides or your abdominal part.

How to Strengthen Body Core in this 20 Workouts?

It is critical to always stretch thoroughly before attempting any of these core physical activities. This will help you avoid common injuries like pulled muscles. Before any workout, it is important to warm up your body to loosen the joints and increase blood flow to the muscles. Warming up can consist of jumping jacks, jogging in place, or doing dynamic stretches.

Building a strong body foundation helps you to keep moving and reaching your best potential in any physical activities or sports.