A Practical Guide To Level Up Your Exercise Routine
When you started working out as a beginner, your ultimate goal was probably building a consistent exercise routine. Of course, it’s one of the best habits to have since consistency is an essential element of discipline. But once your body has adapted to what you’re doing and reached a certain level of fitness, any change may be necessary.
Locking into your established workout routine for a long time can set you up to a plateau, demotivation, and even burnout. Note that you’re likely to see a decrease in performance when you experience any of these things. By all means, you would not want that to happen after working so hard on your fitness goals.
Thus, if you’re beginning to lose interest and focus during your workouts, it’s most likely one of the indicators that you need to switch things up. So, here is a practical guide to level up your exercise routine.
Make An Assessment
Before making any changes, it’s essential to assess where you are right now and what you’re currently doing in terms of your fitness goals. Are there any significant improvements? Or are you getting the same results? Do you want to see better changes in your body? Take the time to look at the areas where you excel and need some progress.
You may want to consider the following factors when making an assessment.
Whether your goal is to lose weight, gain weight, or get a ripped body, you must evaluate what you’re currently eating. Many people struggle with nutrition, which has a great impact on their bodies. Remember that what you’re feeding yourself can either build or ruin your fitness goals.
If you think this is one of your weak areas, you may visit websites like BarBend.com to give an idea of what other nutrients are a good addition to your diet.
It’s also important to assess what exercise routines you are already doing and your progress in each of them. Are you performing endurance, strength, flexibility, and balance exercises? Or are you only focusing on one type of training or workout?
Besides assessing the forms of exercise you’re doing, you may also have to consider the following aspects:
Once you’re able to get an assessment of your current nutrition and exercise plan, it’s easier for you to make the necessary changes. That said, you have to adjust your goals and apply new steps to acquire the fitness level you desire.
Change Your Exercises
When you do the same exercises repeatedly, your mind space out as your body goes through the familiar patterns. As a result, you may experience boredom and eventually reach a plateau. That’s why adding variety to your exercise routine is the first alteration you may have to make if you want to level up.
Besides performing unilateral exercises, you may use something unstable like a ball or foam roller to add a challenge to your balance training. You can also do two exercises at once, such as squatting with an overhead press.
Varying your workout can help you stay physically challenged. But change it up based on your experience level and training cycle.
Change Your Frequency
How often you should do your routines depends on the type of training you’re doing and the goal you want to achieve. Let’s say you’re weightlifting, and your goal is to be fit and strong. You may stick with two or three days of bodyweight workouts every week. However, you may have to lift every day if you want to build lots of muscle.
When your goal is building up, it would always make sense to increase the frequency or the number of days you work out in a week. But then again, it’s advisable to change the number of workouts you have each week occasionally to prevent adaptation. For instance, you usually do four workouts per week. You can then try doing three workouts if you have hit a plateau.
Change Your Intensity
Another way to level up your exercise routine is to change your intensity. It’s basically how hard you are working out. Remember that intensity has nothing to do with how difficult or easy your workout session is. But it’s more of how much weight you lift in comparison with your reps.
If you notice you can do more reps than before, try to increase your workout intensity. You can do it by moving faster, adding vertical challenge, increasing resistance, cross-training, or interval training.
Pushing yourself outside of your comfort zone is necessary to level up your exercise routine to the next level. However, be mindful not to overdo it.
How long you should workout is a personal preference. But in order to make more consistent gains, you can alternative your workout length from time to time.
If you also want to increase your fitness level, you may try to work out six to nine hours a week. However, you must pay attention to how you feel before, during, and after every workout.
Change Your Diet
Fueling your body with essential nutrients is part of leveling up your exercise routine. Keep in mind that your body needs a certain amount and type of food to work out at an optimal level. Your muscles also need it to recover after doing a lot of physical activity. Taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.
There is no one-size-fits-all formula when it comes to taking your exercise routine to the next level. It depends on a number of factors, such as your current progress and desired fitness goals. But learning how to pay attention to how your body responds is of the utmost importance.
How To Naturally Increase Testosterone Levels and Restore Hormone Balance
Do you feel tired and fatigued all the time? Have you noticed a loss in muscle mass and a gain in body fat? Or have you experienced a lack of sex drive or even erectile dysfunction? If so, then you may be showing signs and symptoms of low testosterone or hormonal imbalance. But don’t worry! This article will go over the 5 best and most effective ways of how to naturally increase your testosterone levels and restore hormone balance!
Note:This article isn’t just for men! All of this applies to men, women, teens, kids, and babies too!
First, let me tell you, I know how you are feeling. How? Because I was there too. Yes, I, a lean mid-20’s gym addict in great shape, that doesn’t smoke, drink, or party was diagnosed with low testosterone. Yeah, I couldn’t and didn’t want to believe it either. But blood tests don’t lie. Especially if you had 4 of them over a year.
So, I know what it is like not being able to “perform” no matter how bad you want to. And I know the shame you feel along with it. But I also know how to fix it! Because I did. And now I am back to feeling (and performing) like a teenager again! And I did it without the use of any injections or testosterone boosting supplements. Here’s how…
How To Naturally Increase Your Testosterone Levels Back To Normal
When I first got the low testosterone diagnosis I tried everything I could to increase my testosterone naturally. It was very important to me to avoid ever having testosterone injections or taking any test-booster supplements. And after everything I tried, these are the only things I found that worked for me.
The most effective ways to naturally increase your testosterone levels:
The first two listed may seem a bit unconventional, but I guarantee they work! I know, because they worked for me! In fact, they have been thoroughly studied and tested to work for thousands of people! So, I highly recommend you give them a chance!
1. Keep your devices (laptop, phone, etc.) 3+ feet away whenever possible
All wireless devices emit radiation in the form of Electro-Magnetic Frequency (EMF). We have known this since cell phones first came out. And health experts have warned us of it ever since.
In fact, all of our devices are legally required to tell you how much radiation they give off. You can find this for your device in Settings > General > Legal & Regulatory > RF Exposure.
Now, does that mean you need to go totally off-the-grid like the Amish? No. But there are a few things you definitely should do to help protect yourself from EMF radiation.
The first step in decreasing the harmful effects of EMF radiation is to keep as much distance as you can from your devices. That means don’t sit your laptop on your lap. Keep your cell phone out of your pocket. And don’t sleep with your devices near your bed.
For me, this was the most effective thing I did to help increase and restore my testosterone back to normal. Because I am an author, I was constantly working with my laptop sitting on my lap. And that was the main cause of all my problems.
When I discovered this, I tried protecting myself by sitting at a desk with a table between me and my laptop. That may have helped a little, but it wasn’t enough to fix the problem. I was still too close.
How close, is too close?
Being within 1 foot of any wireless device is thought to be highly dangerous.
Being within 1-3 feet of any wireless device is thought to be moderately dangerous.
Keeping 3+ feet away as often as possible is thought to be relatively safe.
But what about when you need to be near your devices? Well, there are some products available now that can help shield you from the harmful effects of EMF radiation.
These products are what I use and have found to be most effective:
Want a discount? Use code “MM15” at checkout to get 15% OFF your first order!
Overall, I have found that keeping my devices at least 3 feet away from me whenever possible and using the SYB Products listed above have helped me the most in increasing and restoring my testosterone naturally. So, I know it will help you too!
2. Turn off your Wifi Router at night
Next, is a simple one for naturally increasing your testosterone. Yet, it is nearly as important and effective as keeping a distance from wireless devices. And that is simply turning off your Wi-Fi at night; and whenever you are not using it.
No, I don’t mean just turning off the Wifi for your specific device. That won’t do anything. And would actually be worse, because our wireless devices emit slightly less radiation while on Wi-Fi.
You need to turn off the actual Wifi Router for this to work. The reason being, the closer you are to your router, the stronger the connection. And the stronger the connection, the more EMF radiation that is emitted. And the more often you are exposed to Wi-Fi radiation, such as all day and night, the more harmful it is.
So, by simply turning off the Wi-Fi, eliminating your exposure to it, you are protecting yourself. And, since our bodies produce most of our testosterone and other hormones while we are asleep, this will protect you at the most vital time.
Also, this is a great time to turn off any of your other devices as well. If you don’t need it on, then why not? You can protect yourself and save energy at the same time!
What if you can’t?
Or, if you prefer to keep your Wi-Fi on at night, you can protect yourself from both bugs and radiation with the SYB Bed Canopy.
By simply turning off my Wi-Fi Router at night, I experienced significant changes in my testosterone levels within just a week! And within a month a blood test proved I significantly increased my testosterone!
3. Decrease Body Fat & Increase Muscle Mass
This is where most other “How To Naturally Increase Your Testosterone Levels” articles start. And they are right. By improving your body composition, by decreasing body fat and increasing muscle mass, you can greatly improve your hormone levels. For me, neither played a big role in boosting my testosterone, because I already had a great diet and worked out often. But I could definitely tell when I slacked off of either.
So, here is what you need to know about diet and exercise to naturally boost your testosterone levels.
First, if you don’t exercise, you should. Not only for overall health but to help with hormone balance as well. And the best form of exercise to increase testosterone levels is strength training. This is because the more muscle you build, the more testosterone your body naturally produces to maintain that muscle mass. And strength training forces your body to build muscle.
If you need a strength training program, I recommend you use Base Of Strength. That is the program I used and it helped me a lot. Plus, it is great for both total beginners and advanced lifters (like myself).
Next, if you are overweight or want to lose body fat, then you will also need to add in some cardio work. This will help to strengthen your heart and burn fat while maintaining your muscle mass.
I recommend 30-60 minutes of cardio, 4-5 days per week, after your strength training workouts or on off days.
For your cardio workouts, you can go jogging, cycling, or use your favorite cardio machine at the gym. But don’t go too easy. You need to be breathing hard for it to be effective. And remember, walking is NOT exercise.
So, by exercising more you will naturally increase your testosterone levels and be well on your way to full restoration!
Maintain a Healthy Diet
Maintaining a healthy diet is also extremely important when it comes to boosting your testosterone. As there are many foods that can help or hurt your chances of restoring your testosterone levels. Here are some…
Foods that Decrease Testosterone:
White Meats (Chicken, Turkey, etc.)
Foods that Increase Testosterone:
Dark, Lean Meats (Steak, Buffalo, Salmon, etc.)
Green, Leafy Vegetables (Spinach, Spring Mix, Kale, etc.)
Of course, there are more foods that can be added to these lists, but these are the most important ones to know. And adding in, or taking away, just a few of these foods can make a big difference towards increasing your natural testosterone levels.
4. Take a Zinc Supplement
You may have noticed that the foods listed above that help to increase your testosterone contain high amounts of either zinc or cholesterol or both. That is because zinc and cholesterol are the most important nutrients involved in testosterone production.
Zinc is one of the main components used in sperm production and is directly related to increased or decreased testosterone levels. And most people are zinc deficient.
Cholesterol is the building block of testosterone. And most people get enough through proper diet, as long as they do not limit intake of dark meats and whole eggs.
Zinc deficiency is directly related to low testosterone. Also, our body cannot store zinc. So, we need to obtain a significant amount of zinc daily in order to maintain normal or increased testosterone levels.
11-30mg of zinc daily is optimal. This can be achieved through a proper diet, but it is also helpful to take a Zinc Supplement.
Or better yet a Multivitamin just in case you are low in other nutrients as well. And it is best to take it about an hour before bed because most of our testosterone production occurs while we are asleep.
So, I highly recommend you start taking a Zinc Supplement to help increase your testosterone levels and prevent low-testosterone problems.
Note:Fish Oil can also help improve circulation and decrease stress on the heart, leading to stronger erections.
5. Sleep More
The final thing on our list, but still very important, is sleep. Again, most of our testosterone production occurs while we are asleep. So, just by getting more restful sleep, you can greatly increase your testosterone.
How much sleep do you need to increase testosterone?
It all depends, but you should try to get at least 8 hours of sleep a night. Preferably 9-10 hours if you can.
Just remember to keep your Wi-Fi and any unnecessary devices off and away from you while you are asleep. That will allow for the greatest amount of testosterone production and overall increase.
Now Go Increase Your Testosterone!
By following these simple steps you will be well on your way to naturally increasing and restoring your testosterone levels. All that is left now, is for you to take action. And if you do, I am sure you will feel the difference in less than a week. I know I did!
5 Reasons Why Good Quality Sleep Is Beneficial To Your Health & Fitness
Often we hear that sufficient good quality sleep is vital for our physical and mental well-being. But, we often focus on our diet and physical activity when trying to improve our health and fitness and ignore sleep. Though sufficient good quality sleep is a must for our body to rest and recover. And is equally important for us to stay healthy and fit.
In 24 hours of a day, we try to accomplish as many tasks as possible. But, when we don’t find enough time to complete our tasks, we tend to sacrifice sleep. Insufficient good quality sleep or poor sleep has an adverse impact on your hormones; which can lead to weight gain, mental stress, depression, anxiety, and other life-threatening diseases like cardiovascular diseases, and type 2 diabetes.
As per sleep experts, 7-8 hours of good quality sleep each night is best to achieve optimal health benefits. Sufficient good quality sleep allows your body to take the complete rest that is required by it to recover from the hard work of the day and be ready for the task that needs to be accomplished the following day.
Insufficient good quality sleep also affects your social well-being, as it can make you irritable and moody. Plus, it can reduce energy levels and motivation to perform your daily tasks, ruining your productivity.
Older adults are more resistant to the effects of sleep deprivation. But young adults and children don’t have the same level of resistance and may become hyperactive or rebellious.
So, here are 5 reasons why sleep is good for your health and fitness…
1. Prevents Excess Weight Gain
Sufficient good quality sleep helps your body to prevent excess weight gain by stopping you from overeating and it allows your body to balance hormones, Ghrelin, and Leptin. These hormones control your hunger. Ghrelin, also called the “hunger hormone”, stimulates appetite and increases the intake of food; whereas Leptin inhibits hunger. Ghrelin promotes the storage of fat whereas leptin helps in reducing fat storage.
Insufficient sleep disrupts your body from using insulin properly. Your body becomes insulin resistant which allows fat to circulate in your blood resulting in the generation of more insulin. This excess insulin is stored as fat in your body
Insufficient good quality sleep also results in increasing your stress level. When your stress levels increase, your body starts producing more Cortisol; which forces your body to store more calories as fat.
2. Reduces Risk of Cardiovascular Diseases
When you are asleep, your blood pressure level lowers down which results in giving your heart and blood vessels a rest. Insufficient good quality sleep or poor quality sleep is known to increase the stress level and increase anxiety; which can increase your blood pressure level and cholesterol levels. High blood pressure and excess cholesterol level in your body can lead to serious life-threatening diseases like hypertension, coronary heart diseases, and diabetes mellitus.
In addition to diet control and physical activity, doctors recommend that 7-8 hours of good quality sleep daily is vital to reduce the risk of developing many cardiovascular diseases.
3. Improved Concentration and Productivity
Another reason why sleep is good for your health is because it helps to improve your brain health. An adequate amount of good quality sleep can boost levels of your concentration, problem-solving skills, and productivity.
Insufficient good quality sleep or poor sleep can impair the functioning of your brain, make you tired mentally, and reduce the level of alertness and concentration. Sleep deprivation can throw clarity of thoughts out for a toss and you won’t be able to make the simplest of decisions, and forget making complex ones because of which your productivity suffers.
The deep sleep stage is essential for your brain to consolidate memories and link stories of the day. While your body is resting, your brain is at work in consolidating feelings, memories, events, thoughts, and other sensory inputs gathered during the day and preparing for new inputs, memories, thoughts, events to be registered the following day.
4. Boosts the Immune System
Your immune system helps you to fight infection by identifying harmful viruses and bacteria and getting rid of them. Another health benefit of adequate good quality sleep each night is that it can help you improve your immune system and help fight infections like the common cold.
As per some studies, even a small reduction in the amount of required sleep can weaken your immune system. It found that people who sleep less than 7 hours per night are 3 times more likely to catch a cold than those who sleep a minimum of 8 hours per night.
Sleep deprivation weakens your immune system and your body is not able to fight infections with the same strength or pace. Due to a weak immune system, you may fall sick more often.
5. Helps to Reduce Inflammation
Insufficient good quality sleep increases stress hormones and anxiety which raises the level of inflammation in your body resulting in making your body prone to developing cardiovascular diseases, even cancer, and diabetes.
Also, inadequate good quality sleep or poor sleep has a major undesirable impact on your body as your body may develop inflammation due to cell damage. It may lead to recurring inflammatory bowel diseases due to inflammation of your digestive tract.
What is Cancer? What are the Signs and Symptoms? Am I at Risk for getting Cancer? And how can I prevent it? These are some very common and important questions to ask about this terrible disease known as Cancer. This article will tell all and even teach you about using prevention as a cure for cancer!
Plus, join the fight, and help cancer victims when you buy a shirt today!
First, I want to begin by stating that, to date, there has not yet been found a cure for cancer. Cancer is a disease that the best doctors and scientists in the world are still trying to truly understand; to better help care for those with it.
This article is not meant to give false hope that a new discovery has been found. Or to argue against qualified medical professionals on how to treat cancer of any kind.
This is merely a helpful guide, for both those with and without cancer, to better understand how to decrease its negative effects. And how to prevent it from ever occurring to you.
With that being said, let’s begin…
What is Cancer?
Cancer is a disease where your body’s affected cells grow rapidly, randomly, and without control; blocking normal cell growth. This continuous growth forms into what is known as a tumor, or group of continuously growing cells. These cells can break off of the tumor and spread to other areas of the body, adding to the damage created by this unforgiving disease.
Tumors are also dangerous because they affect the cells around them, and start to modify the functions within the body’s systems to where the systems can no longer do their job properly. And if the cells within a system cannot perform their job, then the system breaks down and that body part no longer functions.
Imagine if that was your lungs, bones, or digestive system (colon). If any of those systems no longer function properly, then we will soon be brought to the harsh reality of cancer.
We Are All Born With Cancer
The truth is, we all already have cancer.
We are all born with cancerous cells within our bodies. If we did not, we would not be alive. Cancer is just a continuous growth of cells that can get out of control if triggered. That is why we see cancer occur at all stages of life. Even in children.
We all have cancer cells. Though many of us will live a long healthy life without ever experiencing its devastation at work.
Why is simply unknown. But we can speculate that it is due to the cancerous cells being triggered by a combination of unhealthy living, heredity, and old age. And the more triggers you send to your cells, the more likely you are to start having them grow rapidly.
If un-triggered, then you will likely never get a tumor. So the best way to prevent cancer is through healthy living.
Signs and Symptoms of Cancer
Before continuing, here are some common signs and symptoms that may help you determine if someone has cancer.
Unexpected Weight Loss
Fatigue – felt often
Pains – that are reoccurring or in specific common cancer sites
Next, here are some physical guidelines that can help you better determine if you have a “healthy” amount of exercise and body composition to help prevent cancer:
Weekly Exercise Minimums
Below is a chart stating the minimum amount of weekly exercise you need to do in order to maintain a healthy body and prevent cancer. But realize that these are only minimums. And if you truly want to be healthy, you should do at least twice as much exercise, if not more.
% VO2 Max
Minutes / Day
Days / Week
A Combination of these 2 Intensities
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Note: These are the weekly physical activity minimums as stated by the American College of Sports Medicine for an individual to obtain the physiological benefits of exercise required to not be considered sedentary, or without exercise.
First of all, I know that most people do not know their VO2 Max. Also known as, the maximum amount of oxygen your body can use at one time during exercise. So let me simplify it for you.
Moderate-intensity is a pace that you can maintain for an extended period of time. And is intense enough that you cannot maintain a conversation during the activity. Think of it as between a 4-6 difficulty on a 1-10 scale. 10 being the hardest thing you have ever done and 1 being just above rest, such as standing.
Vigorous-intensity is a near-maximal intensity where you are working at a rate in which you may need to stop and do multiple bouts within the given time. Usually, this exercise lasts only 3-7 minutes per bout and is between a 6-8.5 on a scale of 1-10.
Why Do We Care?
Now, why do we care about VO2 Max and meeting the exercise minimums, suggested by ACSM? We care because it has been shown that an increase in VO2 Max, also suggesting an increase in heart efficiency, decreases the rate of all-cause mortality.
This means that the more efficient you are at exercising, the better chance you have to avoid all causes of death by cardiac (heart) instances, illness, and disease.
This, of course, does not guarantee that you will not have something like a heart attack or cancer occur. But it greatly decreases your chances.
ACSM Body Composition Guidelines
Another way to decrease your all-cause mortality and prevent illnesses, such as cancer, is through maintaining healthy body composition. This is what the ACSM gives as basic guidelines for body composition:
BMI, or Body Mass Index, is a measurement of body mass density. This measurement is the leading standard for determining the risk level for all-cause mortality. Or the likelihood of death from a heart-related incident (heart attack, heart disease, etc.) or illness (cancer, life-threatening diseases, etc.).
Body Mass Index (BMI) Risk Level and Classification
Obese – Class 1
Very High Risk
Obese – Class 2
Obese – Class 3
*Risk Level is greatly increased when paired with a large waist circumference.
Reference: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Your waist circumference is a measurement around the largest area of your stomach, or just below the navel.
While standing with feet together, arms at sides and feet relaxed, take a horizontal (level) measurement around the narrowest part of the torso between the umbilicus (belly button) and xiphoid process (base tip of the sternum).
Waist Circumference Risk Level
<80cm / <31.5 in.
<70cm / <28.5in.
80-99cm / 31.5-39in.
70-89cm / 28.5-35in.
100-120com / 39.5-47in.
90-110cm / 35.5-43in.
>120com / >47in.
>110cm / >43.5in.
*Risk level is greatly increased when paired with an obese BMI measurement (≥30).
Referenced by: Williams, L., Wilkins. (2019). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Tenth Edition. [Text]
Muscle vs. Fat Tissue
By improving your body composition, you are much more likely to live a longer, healthier, cancer-free life. As you will place less stress on your body’s systems, allowing them to function better.
However, both your BMI and your Waist Circumference present the same health risk; whether your mass is made mostly of fat or muscle tissue. In fact, the stress on the heart may even be greater in those with more muscle.
This is because muscle tissue has blood vessels and must be maintained. While fat is simply stored, with little maintenance. And muscle puts increased stress on the heart to function at a higher rate at all times.
So it doesn’t matter if you are made mostly of rock-solid muscle or fat. The same risk applies because it is based on your heart. Not based on your tissue.
A lot is still unknown about Cancer. Except that we are all born with the potential for it to occur.
This is why we see children with cancer even though they have done nothing to trigger these uncontrolled growth responses. We simply do not know why they occur. And they can happen to anybody.
Even the most elite athletes can obtain cancer, such as Lance Armstrong. He was a world-class athlete and had multiple battles with cancer. But he survived them all. And he is a great example that cancer can be overcome.
Yet, the best treatment for cancer is still prevention.
And many people can prevent cancer, along with other illnesses, just by simply taking care of their body’s. If you live a lifestyle where you do not care for your body, then you cannot expect it to be able to protect you when you need it most.
However, just by taking a little time to exercise, eat clean, and avoid bad habits, you can greatly decrease your chances of ever getting a life-threatening illness. Then you can feel better and be there for the people and things that you love.
So I suggest that you choose to challenge yourself. To make a better life for yourself, and those around you by taking action. And fight back against cancer, by preventing it all together!
I know it is not always easy and many of us already do way too much. But we have to put ourselves first sometimes to better be able to help others.
And that can be as simple as just being there for them in the future. And not placing the stress of possibly preventable illnesses on them.
So take action and be different today. Because tomorrow may be too late.
We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!
A Workout anywhere, anytime! Just set a timer and go to work at your own pace!
You need something fast, that fits your schedule and does not take away from other parts of your day.
One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.
The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.
You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.
So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!
The best part is, anyone can do it; children, teens, men, women, and even seniors!You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.
This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!
Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!
This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!
Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.
Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.
The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!
This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.
Bodyweight Workout Details
What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!
Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.
Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.
Get Started Today!
This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.