exercise routine at home

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day, I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning, and reap the benefits all day long.

Child’s Pose

Even after a good night’s rest, you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you, and let your forehead rest on the floor for Child’s Pose.

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
Stay here for 10 long breaths.

Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
On the exhale, round your spine up toward the ceiling, and imagine you’re pulling your belly button up toward your spine, really engaging your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
Repeat for 10 rounds.

Downward Facing Dog

Activate your muscles, release stress in your legs and neck, and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time — but don’t bail! This pose will get the blood pumping through your whole body.

From Child’s Pose, press back on your hands, and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down V shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
Hold for 10 breaths.

Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation, but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs, if that feels like too much on your body, give a little bend to your knees to create more space. Remember to breathe deep, and come up slowly.

From Downward Facing Dog, keep your hands on the mat, and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back, and gaze slightly forward.
As you exhale, engage your abs to fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, trying to straighten the legs as much as possible. If this feels uncomfortable, allow your knees to have a little bend so you can focus on releasing your back.
Place your hands on the ground, fingertips lining up with your toes.
Hold here for 10 breaths.
Slowly roll up one vertebrae at a time, and step back to Downward Facing Dog.

Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch, and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
Lift your arms up, and press your palms together. Draw your shoulder blades down toward your hips, and gaze up at your hands.
Stay here for five breaths. Then come back to Downward Facing Dog, and step your left foot forward to do Warrior 1 on the other side.

Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side, you can look forward to a calmer commute and more productive morning.

From Downward Facing Dog, step your right foot forward for a quick Warrior 1 Pose. On your exhale, lower your torso and lift your left leg, bringing your body parallel with the ground. Extend your hands out in front of you, pressing your palms together firmly.
Press your hands together in a prayer, or extend your arms forward together, separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back, then bring your hands to your hips.
Hold this position for five deep breaths, then lower your left leg returning to Warrior 1, step back to Downward Facing Dog, and step your left foot forward for Warrior 3 on the other side, then back to Downward Facing Dog.
From Downward Facing Dog, drop your knees to the mat, take a few breaths in Child’s Pose, and move on with your day!

http://www.popsugar.com/fitness/Five-Minute-Yoga-Sequence-34770047?stream_view=1#photo-34770345

5

Full Body Experience


TIME: 20-30 Minutes
Equipment: Kettlebell (or dumbbell)
Exercises: 6
Rounds: 3-5 

  1. Squat to Single Shoulder Press ( R ) x10
  2. Squat to Single Shoulder Press ( L ) x10
  3. Single Twisting Clean & Press ( R )  x10
  4. Single Twisting Clean & Press ( L ) x10
  5. Kettlebell Swing x10
  6. Squat-n-Twist x10 (x5/side)

**This was a special request by an Anon. Thank you for submitting your request.**

This works the full body, but can be pretty heavy on the back. So please make sure you listen to your body and STOP if it becomes too much. 

The goal is to complete 3-5 rounds within 30 minutes. If 30 minutes have passed, you must stop at that point. Even completing 3 rounds within 30 minutes is an awesome feat. 3 rounds is great, 4 rounds is fantastic, 5 rounds means you’re ready to move on to level 3. Rest assured your legs, butt, back, and upper body will likely be pretty sore the next day, so take care of your body after this workout with plenty of water and protein - and glutamine if you have it. 

I used a kettlebell in this workout, but you can do it with a dumbell or other weight. Just be sure that whatever you use is sturdy enough to withstand the “Kettlebell Swing”.

PLEASE DO NOT FORCE YOURSELF TO DO ANY MOVEMENT YOU ARE NOT COMFORTABLE WITH. You can find alternatives to the exercise, skip over the exercise, or you are welcome to contact me for suggestions.

Happy Training!!

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Begin your weight loss journey with this 25 minute yoga routine!

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Rutina de cuerpo completo

Haz 5 series alternando cada ejercicio. Descansa lo menos posible entre series (máximo 30 segundos).

EJERCICIOS:

Sentadilla con elevación frontal de brazos

Alinea tus pies con la anchura de tus hombros.

Tus manos (con o sin mancuernas) están en la parte frontal de muslo, sin tocarlo.

Inhala profundo por la nariz y al exhalar lleva tu cadera hacia atrás y hacia abajo, como si te fueras a sentar y al mismo tiempo eleva tus brazos al frente hasta que tus manos queden alineadas con tus hombros.

Cuida que tus talones se mantengan alineados con tus rodillas.

Mantén la barbilla separada del pecho, los hombros de las orejas y el ombligo dirigido hacia la espina.

Regresa nuevamente a la posición inicial manteniendo una ligera flexión en las rodillas y repite.

Abdominal sobre pelota

Siéntate en el centro de la pelota manteniendo el equilibrio. Tus talones se alinean con tus rodillas y las mancuernas están en tus manos (en caso de que vayas a utilizarlas).

Camina hacia el frente con tus pies, deslizándote hacia el frente sobre la pelota. Detente cuando tu espalda baja esté sobre la pelota; espalda alta y cabeza quedan fuera de ésta. Evita que tu cabeza cuelgue hacia atrás. Esta es la posición inicial del ejercicio.

IMPORTANTE:

Tu ombligo se dirige hacia la espalda todo el tiempo, es decir, “aprieta” el abdomen para proteger tus lumbares.

Tu barbilla está separada del pecho y tus hombros alejados de las orejas.

Tus pies no se moverán en ningún momento.

Eleva los brazos, manteniendo las manos y mancuernas alineadas con tus hombros. Tus brazos se quedarán en esta posición todo el tiempo.

Inhala profundo y al exhalar siéntate sobre la pelota. Cuida que tu torso no rebase la línea de tu cadera y que tus brazos sigan alineados con tus hombros.

Vuelve a inhalar mientras regresas a la posición inicial y repite el movimiento.

Puente sobre pelota

Siéntate en el centro de la pelota manteniendo el equilibrio. Tus talones se alinean con tus rodillas.

Camina hacia el frente con tus pies, deslizándote hacia adelante sobre la pelota. Detente cuando tu espalda alta y cabeza descansen sobre la pelota. Tu espalda baja y glúteos no tocan la pelota.

Lleva tu cadera hacia abajo en dirección al piso. Puedes apoyar las palmas de tus manos en el piso para que tengas mejor equilibrio.

Inhala por la nariz y exhala por la boca mientras empujas tu cadera hacia arriba. Contrae los glúteos en este movimiento.

Regresa la cadera hacia abajo inhalando y repite.

Lagartijas sobre pelota

Colócate sobre tus rodillas y pega la pelota a la parte frontal de tu muslo. Después apoya el abdomen sobre la pelota, tus manos en el piso y camina hacia el frente con ellas hasta que la pelota quede bajo tus rodillas.

IMPORTANTE:

Tus muñecas se alinean con los hombros.

La cadera está alineada con la espalda y la cabeza. No dejes que la cadera cuelgue, pues podrías lastimar tus lumbares.

Mantén tu vista hacia el piso y evita que tu cabeza cuelgue.

Tu obligo se dirige a la espalda todo el tiempo.

Separa tus manos lo necesario para que al hacer una flexión de codos, éstos formen un ángulo de 90°.

Inhala profundo por la nariz y al exhalar por la boca realiza una flexión de codos, manteniéndolos hacia afuera y enfocando toda la fuerza en tus brazos y pecho.

Regresa a la posición inicial inhalado y manteniendo una ligera flexión en tus codos y repite.

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¡Gracias a Aerofitness por prestar sus instalaciones y material para la grabación de este video!

Próximamente, rutinas de entrenamiento de 40 minutos en colaboración con Aerofitness.

 

 

Full Body Workout

Make 5 sets alternating each exercise. Rest as little as possible between sets (maximum 30 seconds).

EXERCISES:

1. Squat with front arm lift

- Align your feet to the width of your shoulders.

- Your hands (with or without dumbbells) are in the front of the thigh, not touching.

- Inhale deeply through your nose and exhale while bringing your hips back and down, as if you were sitting down; at the same time raise your arms forward until your hands are aligned with your shoulders.

- Watch that your heels remain aligned with your knees.

- Keep your chin separated from the chest, your shoulders from your ears and your navel directed to the spine.

- Return back to the starting position, keeping a slight bend in the knees and repeat.

2. Abdominal on stability ball

- Sit on the center of the ball keeping the balance. Your heels are aligned with your knees and the dumbbells are in your hands (if you are going to use them).

- Walk forward with your feet slipping forward on the ball. Stop when your low back is on the ball; high back and head left out of it. Avoid that your head hangs back. This is the starting position of the exercise.

IMPORTANT:

Your navel is directed toward the back all the time, ie, “squeezes” the abdomen to protect your lower back.

Your chin is separated from the chest and your shoulders away from your ears.

Your feet will not move at any time.

- Lift your arms, keeping your hands and dumbbells aligned with your shoulders. Your arms will remain in this position all the time.

- Inhale deeply and while exhaling sit on the ball. Watch that your torso does not exceed the line of your hip and your arms remain aligned with your shoulders.

- Inhale as you return to the starting position and repeat the movement.

3. Bridge on stability ball

- Sit on the center of the ball keeping the balance. Your heels are aligned with your knees.

- Walk forward with your feet slipping forward on the ball. Stop when your upper back and head are resting on the ball. Your lower back and glutes do not touch the ball.

- Take your hips down toward the floor. You can put your palms on the floor so you have better balance.

- Inhale through your nose and exhale through your mouth while pushing your hips upward. Squeeze the glutes in this movement.

- Returns the hip down while inhaling and repeat.

4. Push-ups on stability ball

- Put on your knees and put the ball at the front of your thigh. Supporting the abdomen on the ball, your hands on the floor and walk forward with them until the ball is placed under your knees.

IMPORTANT:

Your wrists are aligned with the shoulders.

The hip is aligned with the back and head. Do not let the hip hang, because you could hurt your lower back.

Keep your eyes to the floor and keeps your head hang.

Your navel is directed to the back all the time.

- Separate your hands in order that you elbows form an angle of 90 ° when bended.

- Inhale deeply through your nose and exhale through the mouth bending your elbows, keeping them out and focusing all the strength in your arms and chest.

- Return to the starting position inhaleing and keeping a slight bend in your elbows. Repeat.

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Thanks to Aerofitness by providing facilities and equipment for the recording of this video!

Soon, 40 minutes workout routines in collaboration with Aerofitness.

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These are some of my favorite full body core strengthening workouts. You don’t need a six pack to have a strong core and it will make your lifts better. It plays a massive part in deadlifts, squats and even bench press. If you’re not tired enough after a workout. Try these. I promise it will get you there 😁
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💥diamond push-ups.
💥half plank to full.
💥alligator push-up .
💥dragon fly push-ups
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Sistar’s Soyu to Release a Fitness Video

Girl group Sistar‘s member Soyu will be releasing a fitness video.

On June 22, Soyu will be releasing a special fitness video in collaboration with e-commerce site 11st. The informational video, titled “Soyu’s Hot Body,” will consist of three parts containing unique exercise routines. The video will be divided by exercise routines for “in the office,” “at home,” and “after eating.”

The idol star’s agency Starship Entertainment announced, “We’ve created a very informational but fun video that will break the boundaries between everyday routine and exercising.” They further added, “The video will also be very complementary to Sistar’s upcoming comeback single ‘Shake It,’ adding onto the fun.”

“Soyu’s Hot Body” will become available on 11st’s special women’s page “Ladies’ Lounge” on June 22. Soyu’s group Sistar will be returning with “Shake It” also on June 22.