MY FULL BODY WORKOUT YOU CAN DO EVERYWHERE & ANYTIME

 

 

Already it’s spring, all magazines are full of diets or workouts to get the perfect shape in a very short amount of time. Unfortunately, there is no short-term solution for a healthy body. Unlike our brain, our body need routines that should be changed and improved over and over again.

 

 

 

 

 

For me to working out  means lifebalance

and relaxation.

This may sound funny to some, but believe me,

once you start working out on a regular bases,

you will enjoy it.

But what I care most about is the fact that

I have more energy for everyday life

and I feel so much better.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I would like to motivate all women who gave birth

and have little time, all couchpotatos who

have already given up, everybody

who avoids the gym and of course

the ones that want something new. 

I encourage you to awaken your dream of a

strong and healthy body for living a

 

life with more quality.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

To keep my motivation high, I update my

playlists and my gymweare on a regular base.

This two things are essential for my workout routine.

In the end of the blogpost I will give you

my Spotify workout playlist to enjoy it

when you are working out.

 

 

 

 

The ombre collection from Gymshark is

my favorite when it comes to gymweare.

It looks amazing and gives you secure

holding and not to forget the comfort you need.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

In this case i would like to

introduce my favorite personal workout,

that I have done after my pregnancy

between changing diapers and preparing milk

bottles for my son. Meanwhile, it is a good

alternative to the gym and especially

when you are in a hurry. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

To do everything in the right way, I developed this HIIT

workout together with my personal trainer, my dear Mama.

It includes the most important muscle groups

such as abdomen, legs, butt, back and arms.

 

 

Okay, let's start. Basically, there is a very

simple rule in working out. I prefer doing them more

often and as short as possible. 

I believe that it is possible for you to invest in

yourself for half an hour three times a week.

I promise you that after six weeks you will

already see great results.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

_______________________________________________________________________________

 

 

 

BEFORE WE START

 

you should warm up for ten minutes

by jogging or by making some jumping jacks. 

 

Now.

Every exercise should be done twelve times or for a minute.

In between the exercises you jog or do jumping jacks for 30 seconds.

You do no break till you finished all of the six

exercises with the active breaks.

 

If that will be the case you will have a one minute break.

This whole you repeat the exercise three times and

finish with some stretching.

 

 

 

_______________________________________________________________________________

 

 

 

1.

BURPEES

 

Stand up and place your feet a shoulder’s width next to each other.

Squat and place your hands in front of your feet.

Now throw both legs explosively backwards.

Put your legs back on.

Raise your upper body and jump off the ground with your

arms folded behind your head.

 

 

 

 

 

2.

LUNGES

 

Keep your upper body straight, with your shoulders back and relaxed and chin up.

Pick a point to focus on in front of you.

Now step forward with one leg, lowering your hips until

both knees are bent at about a 90-degree angle.

 

 

 

3.

LEG LIFTER

 

For this exercise, you go to the quadruped position. Hold your upper body straight. 

Then you bend one leg about 45 degrees and start to move it up and down to the ceiling.

 

 

 

 

4.

SPIDERMAN

 

Start in a push up position and keep your body straight from head to heals.

Bring your right knee to your right elbow and your left knee to your left elbow.

 

 

 

 

5.

FLUTTER KICKS

 

Lie on your back with your legs extended and your arms alongside your hips, palms down. 

Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.

Keep your legs straight as you rhythmically raise one leg higher, then switch. ...

 

 

 

6.

PENDULUM

 

Lie on your stomach and hold your spine in extension by looking sdown. 

Now, stretch out your arms and legs shoulder-width apart. 

Lift your right arm and left leg up and down and also your left arm and your right leg.

 

 

 

 

Of course, workouts always go hand in hand with a healthy diet.

One does not work without the other.

 

 

If you have any questions, or perhaps would like to know more about my

nutritional routine, you send me a mail or leave a comment.

 

What kind of exercises you love?

 

Your Maria

 

 

 

MY PERSONAL SPOTIFY PLAYLIST: WORKOUT MOTIVATION (by Maria Lischke)

 

SHOP MY OUTFIT

 

 

 

 

 

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