#MainWorkout

[369rocks]

Exercise 8 Minutes Before Bed : Do you struggle to find time to exercise during the day? If so, this bedtime workout might be the solution you've been looking for. By dedicating just eight minutes before bed to these simple exercises, you can improve your fitness, flexibility, and overall well-being. Not only will you feel refreshed before sleep, but you'll also enjoy better rest and wake up with relaxed muscles. So, let's dive into this low-impact workout that requires no equipment but offers numerous benefits. Warm-Up Before diving into the main workout, it's essential to warm up your body. Start by performing arm circles and high knees for 30 seconds each. Arm circles help loosen up your shoulders, neck, and chest, while high knees get your heart rate up and prepare your lower body for the workout ahead. Main Workout 1. Squats (60 seconds) Squats (60 seconds) Begin with squats, keeping your feet shoulder-width apart. Maintain a straight back and avoid extending your knees beyond your feet. Squats engage multiple muscle groups, including your thighs, hamstrings, glutes, calves, core, and abs. If needed, you can use a chair for balance, lightly touching it with your glutes before returning to the starting position. 2. Donkey Kicks (60 seconds) Donkey Kicks (60 seconds) Get down on all fours and raise one leg behind you, ensuring it forms a 90-degree angle parallel to the floor. Alternate legs, maintaining proper form and controlled movements. Donkey kicks are excellent for toning and strengthening your glutes, helping you achieve a more sculpted posterior. 3. Pushups (60 seconds) Pushups (60 seconds) Assume a plank position with your hands shoulder-width apart. Lower your body while maintaining a straight back and engaged core. If necessary, modify the exercise by allowing your knees to rest on the floor. Pushups target your chest muscles, shoulders, triceps, arms, and core, providing a great strength-training workout. 4. Squat And Side Crunch (60 seconds) Squat And Side Crunch (60 seconds) Stand with your hands behind your head and arms wide open. Assume a wide squat position with toes facing out. As you stand up, lift your right leg and bend your core to the right, bringing your knee and elbow together. Return to the starting position and repeat on the other side. This exercise targets your abdominal muscles and obliques, aiding in the reduction of love handles. 5. Plankups (60 seconds) Plankups (60 seconds) Get into a plank position, then lower your right forearm to the mat, followed by your left forearm. Press up with your right hand and then your left, returning to the original plank position. Plankups strengthen your core, arms, shoulders, glutes, and abdominals. Maintain proper plank form with aligned head, neck, and spine. 6. Standing Crossover Toe Touches (60 seconds) Standing Crossover Toe Touches (60 seconds) Stand with your feet wider than your hips and extend your arms to your sides. Rotate your torso to the right and use your left hand to reach for the area in front of your right foot. Repeat on the other side. This exercise engages your lower back, targets your abdominals and obliques, and improves flexibility and strength. Cool-Down After the main workout, it's crucial to cool down and stretch your muscles. Spend 30 seconds on each of the following stretches: 1. Quadricep Stretch Quadricep Stretch Bring your right foot up to your glutes and hold it in place with your hand. Switch sides and stretch both quadriceps, promoting muscle relaxation. 2. Rhomboid Stretch Rhomboid Stretch Place your right arm across your chest and use your left hand to pull it closer. Repeat on the other side. This stretch helps release tension in the shoulder blades. Also Read : 9 Best Stretches And Exercises For Relief Lower Back Pain

Conclusion Incorporating exercise into your daily routine is vital for maintaining overall health and well-being. These eight-minute bedtime exercises offer a convenient way to stay fit and improve sleep quality. According to the National Sleep Foundation, people who engage in light exercise experience a 49% increase in the quality of their sleep. So, whether you're an early riser or prefer to exercise after a meal, prioritize finding time for physical activity. Remember, any exercise is better than none at all. So, why not give this low-impact workout a try and experience the positive changes in your body and sleep patterns? Source Image : discord.com

[esawuor83-blog]

You're not stuck. You're just committed to certain patterns of behaviour because they helped you in the past. Now those behaviours have become more harmful than helpful. The reason why you can't move forward is because you keep applying an old formula to a new level in your life. Change the formula to get a different result. 🙏 #2019Zeal 243minutes later...................💪 #WARMUP * Battle rope variations - 5minutes #MAINWORKOUT * Landmine pull to press - 20reps 4sets * Landmine press - 20reps 4sets * Landmine row - 20reps 4sets * Rope skipping - 60secs 4sets * Landmine rotations - 20reps 4sets * Landmine forward raise - 20reps 4sets * Landmine forward curl - 20reps 4sets * Rope skipping - 60secs 4sets * In & out step jump squat - 20reps 4sets * Step curtesy lunge to side kick - 20reps 4sets * Step up & overs jump squat - 20reps 4sets * Rope skipping - 60secs 4sets * Step split lunge to toe touch - 20reps 4sets * Step sit up jump to forward lunge - 20reps 4sets * Step curtsy lunge kickback - 20reps 4sets * Rope skipping - 60secs 4sets * Forward & back plate slides - 20reps 4sets * Plate overhead hold sit ups - 20reps 4sets * Plate hold Russian twists - 20reps 4sets * Rope skipping - 60secs 4sets #EXTRAS: (band workout) * Triceps * Biceps * Forearms #CARDIO * 60minutes Crosstrainer #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/Bx6rzhzAHEFExr19VZLvZB7tQPpmcfYvhPS0vc0/?igshid=ltkhcqkktz6a

[esawuor83-blog]

In order to save myself, I must destroy first the me I was told to be. 😉 #2019Zeal 255minutes later...................💪 #WARMUP * Uphill treadmill power walk - 5minutes #MAINWORKOUT * Alternating v. tucks - 20reps 4sets * Dumbbells Romanian deadlift to twist curl - 20reps 4sets * Plate pullover crunch - 20reps 4sets * Half burpee to plate upward press - 20reps 4sets * Dumbbells squat to overhead press - 20reps 4sets * Dumbbells step up to hammer curl - 20reps 4sets * Dumbbell single arm curtsy lunge to upward press - 20reps 4sets * Half burpee to plate upward press - 20reps 4sets * Jumping jacks - 40reps 4sets * Mountain climbers - 30secs 4sets * Elbow plank to side hip drop - 20reps 4sets * Half burpee to plate upward press - 20reps 4sets * Single arm plate swing - 40reps 4sets * Kettlebell swing - 20reps 4sets * Dumbbell snatches - 20reps 4sets * Half burpee to plate upward press - 20reps 4sets * Plate snatches - 20reps 4sets * Kettlebell side bends - 40reps 4sets * Straight arm plank to shoulder taps - 20reps 4sets * Half burpee to plate upward press - 20reps 4sets #EXTRAS: (plate workout) * Triceps #CARDIO * 60minutes Spincycle #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BxoqVEmAz_9NQrFcM53Ater9n3UOWrSXNM-Kow0/?igshid=1vx8vpmdw7add

[esawuor83-blog]

The only thing I am committed to right now is bettering myself. #2019Zeal 245minutes later...................💪 #WARMUP * Uphill treadmill power walk - 5minutes #MAINWORKOUT * Plate Romanian deadlift to upright row - 20reps 4sets * Plate curl to overhead press - 20reps 4sets * Plate chest press to leg drop - 20reps 4sets * Plates side hold bench step ups to knee lift - 20reps (10reps each leg) 4sets * Plate hold squat to overhead press - 20reps 4sets * Plate hold in & out front raise - 20reps 4sets * Plate side bends - 40reps ( 20reps each side) 4sets * Plates side hold bench step ups to knee lift - 20reps (10reps each leg) 4sets * Plate front hold curtsy lunge - 20reps 4sets * Plate front hold forward press to reverse lunge - 20reps 4sets * Single arm plate row - 20reps (10reps each arm) 4sets * Plates side hold bench step ups to knee lift - 20reps (10reps each leg) 4sets * Single arm plate swings - 40reps (20reps each arm) 4sets * Standing single arm plate shoulder press - 20reps (10reps each hand) 4sets * Plate snatches - 20reps 4sets * Plates side hold bench step ups to knee lift - 20reps (10reps each leg) 4sets * Hollow single side leg taps - 20reps 4sets * Leg raises - 20reps 4sets * Leg bicycle - 40reps 4sets * Sit ups - 20reps 4sets #EXTRAS: (plate workout) * Biceps * Forearms * Triceps #CARDIO * 60minutes Spincycle #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BxWmjBZAJv1Jco6MJjVWkPEI46zHN6-ODGFg700/?utm_source=ig_tumblr_share&igshid=1vqy6i7dhkqqm

[esawuor83-blog]

I like being a woman, even in a man's world. After all, men can't wear dresses, but we can wear the pants. ~ Whitney Houston #2019Zeal 260minutes later...................💪 #WARMUP * Uphill treadmill power walk - 5minutes #MAINWORKOUT * Kettlebell swing - 20reps 4sets * Kettlebell goblet squat - 20reps 4sets * Kettlebell side bends - 40reps ( 20reps each side) 4sets * Box step ups - 20reps (10reps each leg) 4sets * Bent over alternating single arm kettlebell isometric rows - 20reps 4sets * Kettlebell floor press - 20reps 4sets * Kettlebell reverse flys - 20reps * Box step ups - 20reps (10reps each leg) 4sets * Kettlebell renegade rows - 20reps 4sets * Kettlebell 2 for 1 bicep curls - 20reps (single curls plus double curl count as 1rep) 4sets * Kettlebells hold hollow body flutter kicks - 20reps (both legs flutter count as 1rep) 4sets * Box step ups - 20reps (10reps each leg) 4sets * Kettlebell v. ups - 20reps 4sets * Up & down plank - 20reps (10reps each hand) 4sets * Hollow bicycles - 40reps (20reps each leg) 4sets * Box step ups - 20reps (10reps each leg) 4sets * Straight arms plank - 60secs 4sets * Elbow plank - 60secs 4sets *Reverse straight arms plank - 60secs 4sets * Elbow plank to side hip drops - 20reps 4sets #EXTRAS: (plate workout) * Forearms * Triceps #CARDIO * 60minutes Spincycle #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BxEob8UAZgHhY7udrEbi9Za969epl40Ksseaw00/?utm_source=ig_tumblr_share&igshid=v6n0glqf9sxw

[esawuor83-blog]

Anyone can run away, it's super easy. Facing problems and working through them, that's what makes you strong. #2019Zeal 241minutes later...................💪 #WARMUP * Battle rope variations - 10minutes #MAINWORKOUT * Alternating jumping lunges - 40reps (20reps each leg) 4sets * V. ups - 20reps 4sets * Body saws to hip reach - 20reps 4sets * Elbow plank to side hip drops - 20 4sets * Body weight squat to roundhouse kick - 20reps 4sets * V. up leg drops - 40reps (20reps each leg) 4sets * Downward dog to mountain climber to leg extension - 40reps (20reps each leg) 4sets * Elbow plank to side hip drops - 20 4sets * Alternating lateral lunge - 20reps 4sets * Straight arms plank to shoulder taps to toe taps (shoulder taps both sides & toe taps both side count as 1rep) - 20reps 4sets * Medicine ball Russian twists - 20reps (both sides count as 1rep) 4sets * Elbow plank to side hip drops - 20 4sets * Jumping  jacks - 40reps 4sets * Burpees - 20reps 4sets * Flutter kicks - 20reps 4sets * Elbow plank to side hip drops - 20 4sets * Straight arms plank - 60secs 4sets * Elbow plank - 60secs 4sets * Side plank - 60secs (30secs each side) 4sets *Elbow plank to side hip drops - 20 4sets #EXTRAS: (band workout) * Triceps * Biceps * Forearms #CARDIO * 60minutes Crosstrainer * 60minutes Stair-stepper #fitnesslifestyle #fitnesshustler ION: That boo-t-ee imekwom kisilently 😉 (at Smart Gyms) https://www.instagram.com/p/Bwyn8-uAwHH57N3OEzzhAVLWXTEIGZO331OSYU0/?utm_source=ig_tumblr_share&igshid=1xrwilo5w9bor

[esawuor83-blog]

Just because I don't post my failures, insecurities & disappointments doesn't mean I don't have them. I believe that's just part of human being. #2019Zeal 240minutes later...................💪 #WARMUP * Treadmill uphill power walk - 5minutes #MAINWORKOUT * Medicine ball sit ups to press - 20reps 4sets * Elbow plank to shoulder taps - 20reps 4sets * Bird dog plank to shoulder taps - 20reps 4sets * Elbow plank - 60secs 4sets * Fire hydrant - 20reps (10reps each leg) 4sets * Basic crunches - 20reps 4sets * Elbow plank to side hip drops - 20reps 4sets * Straight arms plank - 60secs 4sets * Curtsy leg lifts (with ankle weights) - 20reps (10reps each leg) 4sets * Donkey kicks (with ankle weights) - 20reps 4sets * Leg raises - 20reps 4sets * Elbow plank - 60secs 4sets * Straight arms plank to jacks (with ankle weights) - 20reps 4sets * Palm walk ins & outs to jump (with ankle weights) - 20reps 4sets * Mountain climbers (with ankle weights) - 30secs 4sets * Straight arms plank - 60secs 4sets * Jumping jacks (with ankle weights) - 20reps 4sets * Medicine ball squeeze glute bridge lifts - 20reps 4sets * Burpees (with ankle weights) - 20reps 4sets * Elbow plank - 60secs 4sets #EXTRAS: (cable workout) * Triceps * Biceps * Forearms #CARDIO * 30minutes Spincycle * 30minutes crosstrainer #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/Bwgj9-5AMrpVJS95_jVU3BH9sWFOUrHM2_XJ6w0/?utm_source=ig_tumblr_share&igshid=1ekn125ypwyb5

[esawuor83-blog]

You can't knock a girl off a pedestal SHE BUILT HERSELF! 🙂 #2019Zeal 240minutes later...................💪 #WARMUP * Treadmill uphill power walk - 5minutes #MAINWORKOUT * Landmine one arm press - 20reps (10reps each hand) 4sets * Landmine deadlift - 20reps 4sets * Landmine row to press - 20reps (10reps each arm) 4sets * Elbow plank - 60secs 4sets * Landmine sitted one arm press - 20reps (10reps each arm) 4sets * Landmine half get ups - 20reps (10reps each side) 4sets * Landmine full rotations - 40reps (20reps each side) 4sets * Elbow plank - 60secs 4sets * Landmine half rotations - 40reps (20reps each side) 4sets * Plank to jacks (with ankle weights) - 20reps 4sets * Bird dog plank to walk ins & outs - 40reps (20reps each leg/walk in & out count as 1rep) 4sets * Elbow plank - 60secs 4sets * Plate side bends - 40reps (20reps each side) 4sets * Elbow plank to side hip drops - 40reps (20reps each side) 4sets * Straight arm plank - 60secs 4sets * Elbow plank - 60secs 4sets #EXTRAS: (plate workout) * Triceps * Biceps * Forearms #CARDIO * 60minutes crosstrainer #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BwOg8P3gWLqRPxaMdhhzp6k91eV2pglNvh1eSc0/?utm_source=ig_tumblr_share&igshid=mcczckic49rw

[esawuor83-blog]

All progress begins with a brave decision. ☝️ #2019Zeal 240minutes later...................💪 #WARMUP * Battle rope hip to hip toss - 30secs 4sets * Battle rope reverse fly's - 30secs 4sets #MAINWORKOUT * Plank up & down - 20reps (10reps each hand) 4sets * Jack knives - 10reps 4sets * Single leg lowers - 40reps (20reps each leg) 4sets * Mountain climbers - 30secs 4sets * Elbow side plank - 60secs (30secs each side) 4sets * Basic sit ups - 20reps 4sets * Leg raises - 20reps 4sets * Straight arm plank to Elbow taps - 20reps 4sets * Mountain climbers - 30secs 4sets * Elbow side plank - 60secs (30secs each side) 4sets * Leg drops - 40reps (20reps each leg) 4sets * Bird dog plank to shoulder taps - 20reps 4sets * Elbow plank to arm reach - 40reps (20reps each arm) 4sets * Mountain climbers - 30secs 4sets * Elbow side plank - 60secs (30secs each side) 4sets * Basic crunches - 20reps 4sets * Flutter kicks - 40reps (20reps each leg/both legs flutter count as 1rep) 4sets * Straight arm plank to leg lifts - 40reps (20reps each leg) 4sets * Mountain climbers - 30secs 4sets * Elbow side plank - 60secs (30secs each side) 4sets #EXTRAS: (cable workout) * Triceps * Glutes * Hamstrings * Biceps * Forearms #CARDIO * 60minutes spincycle (26kms) #fitnesslifestyle #fitnesshustler N/B: - TODAY I STRUGGLED, my mind wasn't having it the moment I got to the door. Decided to do the above 'laid back' routine, it ended up to be a win win situation! 💪 (at Smart Gyms) https://www.instagram.com/p/Bv8fAEaAacK-HPNUtN80FnKfSxqGnrsVffNBNw0/?utm_source=ig_tumblr_share&igshid=1xtvx0boqy73p

[esawuor83-blog]

No one ever injured their eyesight by looking on the bright side. 😉 #2019Zeal 240minutes later...................💪 #WARMUP * Treadmill uphill power walk - 5minutes #MAINWORKOUT * Reverse lunge forward plate press - 20reps 4sets * Single arm plate row - 20reps 4sets * Plate curl to press - 20reps 4sets * Box step ups - 20reps 4sets * Rope skipping - 60secs 4sets * Plate chest press to leg drops - 20reps (press & both legs drop count as 1rep) 4sets * Plate single arm swing - 40reps (20reps each side) 4sets * Plate Romanian deadlift to upright row - 20reps 4sets * Box step ups - 20reps 4sets * Rope skipping - 60secs 4sets * Plate curtsy lunge to curl - 20reps 4sets * Plate Russian twist - 20reps (both sides count as 1rep) 4sets * Burpees - 20reps 4sets * Box step ups - 20reps 4sets * Rope skipping - 60secs 4sets * Banded curtsy leg raises - 20reps (10reps each leg) 4sets * Banded plate sumo squats - 20reps 4sets * Banded leg half circle - 20reps (10reps each leg) 4sets * One arm plate hold box step ups - 20reps 4sets * Rope skipping - 60secs 4sets #EXTRAS: (plate workout - 20reps 4sets) * biceps * triceps * forearms * 40minutes crosstrainer #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BvqdXN3gqUEshR9bw8JB5qcxbkyuHo9g9xHiHg0/?utm_source=ig_tumblr_share&igshid=cios066e4f6y

[esawuor83-blog]

'I AM' ......... Remember, whatever you put behind those two words will come to find you. Pause & calmly think about that. #2019Zeal 250minutes later...................💪 #WARMUP * Treadmill uphill power walk - 5minutes #MAINWORKOUT * Medicine ball ground to over head press - 20reps 4sets * Medicine ball toe taps - 40taps 4sets * Rope skipping - 60secs 4sets * Box jump - 10reps 4sets * Medicine ball Russian twists - 40reps (20reps each side) 4sets * Medicine ball alternating slams - 20reps 4sets * Rope skipping - 60secs 4sets * Box jump - 10reps 4sets * Medicine ball reverse lunge with rotation - 20reps (10reps each side) 4sets * Medicine ball table tops sit ups - 20reps 4sets * Medicine ball overhead slams - 20reps 4sets * Rope skipping - 60secs 4sets * Box jump - 10reps 4sets * Medicine ball squat - 20reps 4sets * Medicine ball Mountain climbers - 20reps 4sets * Rope skipping - 60secs 4sets * Box jump - 10reps 4sets * Banded glute bridge - 20reps 4sets * Fluter kicks - 20reps (both legs count as 1rep) 4sets * Scissor kicks - 20reps (both legs count as 1rep) * Burpees - 20reps 4sets #EXTRAS: (band workout) * biceps * triceps * forearms * 60minutes spincycle #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BvYfSQkARG97U-g0-k73z9uw9GlL6YX-XuQPLY0/?utm_source=ig_tumblr_share&igshid=qy6mcw7ch8ut

[esawuor83-blog]

It is the repetition of affirmation that leads to belief. And once that belief becomes a deep conviction, things begin to happen. ~ Muhammad Ali #2019Zeal 250minutes later...................💪 #WARMUP * Weighted battle rope jacks (with ankle weights) - 30secs 4sets * Plank alternating battle rope slams - 30secs 4sets * Battle rope rainbow slams - 30secs 4sets * Battle rope Russian twist - 30secs 4sets #MAINWORKOUT * Windshield wipers - 40reps 4sets (20reps each side) * Weighted oblique crunch (with ankle weights) - 20reps 4sets * Weighted mountain climbers - 20reps (both feet count as 1rep) 4sets * Elbow plank to side hip drop - 20reps 4sets * Elevated push ups - 20reps 4sets * Weighted narrow squats (dumbbell cross front hold) - 20reps 4sets * Standing dumbbells shoulder press - 20reps 4sets * Elbow plank to side hip drop - 20reps 4sets * Weighted plank walk outs to jack to jump (with ankle weights) - 20reps 4sets * Weighted decline straight leg taps (with ankle weights) - 20reps 4sets * Weighted burpees (with ankle weights) - 20reps (10reps chest to the ground, 10reps chest half way up) 4sets * Elbow plank to side hip drop - 20reps 4sets * Weighted banded double pulse jump squat (with ankle weights) - 20reps 4sets * Medicine ball sit ups - 20reps 4sets * Weighted mountain climbers (with ankle weights) - 20reps 4sets (both legs cout as 1rep) * Bird dog plank to shoulder tap - 20reps 4sets * Elbow plank to side hip drop - 20reps 4sets #EXTRAS: (dumbbell workout - sitted position) #biceps #triceps #forearms * 30minutes spincycle #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/Bu0blcfARYQoGGtqogzh_GyDRLqElt75Vf80e80/?utm_source=ig_tumblr_share&igshid=18a2drpk48dp4

[esawuor83-blog]

The secret of living well and longer is: eat half, walk double, laugh triple and love without measure. ~ Tibetan Proverb #2019Zeal 206minutes later...................💪 #WARMUP * 5minutes uphill treadmill power walk (with ankle weights) #MAINWORKOUT * Battle rope (while squating) - 30s 4sets * Straight arm plank to shoulder taps - 20reps 4sets * Elbow plank to side hip drop - 20reps 4sets * Elbow plank - 90secs 4sets * Weighted jump squats (with band & ankle weights) - 20reps 4sets * Weighted jumping jacks (with band & ankle weights) - 20reps 4sets * Medicine ball sit ups (lay on your back, bend your knees, feet on the ground, straight arms with the ball) - 20reps 4sets * Straight arm plank - 90secs 4sets * Medicine ball frontal rocking plank - 20reps 4sets (front & back rock count as 1rep) * Medicine ball leg curl - 20reps 4sets (lay down, feet wide apart on the ball, bring your hips up & curl the ball) * Weighted burpees (with ankle weights) - 20reps 4sets * Elbow plank - 90secs 4sets * Weighted mountain climbers (with ankle weights) - 30secs 4sets * Medicine ball ab roll out - 20reps 4sets * Laying side leg lifts (with band, leg to be straight while raising) - 40reps 4sets * Straight arm plank - 60secs #EXTRAS: (cable workout) #biceps #triceps #forearms * 60minutes crosstrainer (with ankle weights) - 30minutes level 20, 30minutes level 25 #COOLDOWN (dancing infront of the mirror 😉) * Song: Amini by Gloria Muliro - 4minutes 3reps #fitnesslifestyle #fitnesshustler (at Smart Gyms) https://www.instagram.com/p/BuiWDmfA9W_Lvbq7VUbJ9r-ZFCCdH1IO8UiN7M0/?utm_source=ig_tumblr_share&igshid=1w0hyvulh0vew