Workout

Exercise:

Exercise is one of the most important parts of keeping your body at a healthy weight. Exercise helps people lose weight and lowers the risks of  getting some diseases.

Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Doing regular activity can improve your quality of life.

10 Short Workouts:

[1] Work out: 50 jumping jacks , 40 crunches, 30 squats, 40 leg lifts, 30 jumping jacks, 20 bicycle crunches, 20 squats, 30 leg lifts, run for 30 minutes.

[2] Work out: 1 min wall sit, 1 min plank, 20 burpies, 30 mountain climbers, 50 plea squats, 15 push ups, 50 jumping jacks, 15 kicks each leg, lie on your back with your legs in the air for 45 seconds then rest for 10 seconds and repeat 3 times, run on the spot as fast as i can for 1 min then rest for 15 seconds and repeat 3 times, reward yourself with healthy juice and a snack.

[3] Work  out: 10 forward lunges, 10 plea jumps, 10 reverse lunges, 10 squat jumps, 10 step ups, 10 leg lifts, 10 single leg bridges, 10 leg lifts again, 50 second wall sit.

[4] Workout:20 squats, 30 lunges, 40 calf raises, 50 second wall sit, 100 jumping jacks, 50 second wall sit again, 40 plea squats, , 30 leg raises, 20 squats.

[5] Work out:10 sumo squats, 5 plank 20 seconds each, 10 small arm circles each, 10 push ups, 15 leg raises each, 30 second wall sit, 10 burpies, 10 slow sit ups.

[6] Work out : 20 lunges, 10 push ups, 15 second plank, 10 burpies, 20 lunges again, 10 push ups, 30 second plank, 5 burpies, 20 donkey kicks, 40 sumo squats, 10 burpees.

[7]  Work out: 1 min jog on the spot, 30 second sprint on the spot, 45 sumo squats, 20 pla squats, 20 lunges, 20 bg arm circles each, 5 planks for 20 seconds, 40 second wall sit, 10 leg raises each, 10 slow sit ups, 1 leg raises together, 20 donkey kicks, 45 sprint on the spot, 1 min jog on the spot.

[8] Work out: 30 jumping jacks, 15 lunges, 40 sumo squats, 30 second plank, 15 chair dips, 10 push ups, 20 leg raises at the same time, 40 donkey kicks, 30 second plank, 20 second sprint on the spot, 1 min jog on the spot.

[9] Work out: 15 second jog on the spot, 30 second sprint on the spot, 35 jumping jacks, 40 second wall sit, 15 leg raises together, 20 push ups, 20 donkey kicks, 5 burpies, 35 sumo squats, 10 leg raises again, 30 second plank, 15 second sprint on the spot, 30 second jog on the spot.

[10] Work out: 30 second jogging on the spot, 20 second sprinting, 40 second wall sit, 20 crunches, 30 jumping jacks, 5 burpies, 10 push ups, 5 planks 20 second each with a 10 second break in between,  40 donkey kicks, 20 side lunges, 20 sumo squats.

[11] Work out: 30 second jog on the spot, 15 second sprint on the spot, 5 burpies, 30 second wall sit, 15 push ups, 20 lunges, 10 slow sit ups, 30 sumo squats, 40 jumping jacks, 15 side lunges, 30 plea squats.

[12] Work out: 15 lunges, 5 push ups, 20 second jog on the spot, 15 second sprint on the spot, 5 burpees, 20 second wall sit, 15 leg raises together, 20 second plank 5 times, slow jumping jacks.

[13] Work out: 30 second jog on the spot, 45 second sprint on the spot, 30 second wall sit, 20 leg lifts together, 10 burpees, 20 sit ups, 15 chair dips, 20 big arm circles, 5 push ups.

[14] Work out: 30 lunges, 40 jumping jacks, 20 second plank, 15 push ups, 25 sumo squats, 5 burpees, 15 second sprint on the spot, 30 second jog on the spot.

These are very short workouts, but they are quick, fun and easy. If you want herder workouts then go to:

Workouts (images)

 Here are some tasty, healthy smoothies, teas and juices:

 [1] Pink beet:  

 1 apple, ½ cup of strawberries, 1 kiwi, 1\2 naartjie / clement, 1\2 beet   

   

 [2]orange beet : 1 carrot, ½ an apple, ½ a cucumber, ½ beet

[3] ruby grape fruit juice, 1 ruby grape fruit, ½ cup of blackberries

[4] berry juice ½ a lime, 2 large apples, 2 handfuls of strawberries

[5] Kiwi berry juice:  ½ cup of water with peeled kiwi, an apple, a handful of raspberries, blueberries, pineapple, chunks and ice cubes

[6] Beginners green juice: 3 apples, 2 celery sticks, a  small nub of ginger, ½ lemon with grind, 1 peeled orange, a handful of spinach.

[7] Apple crisp juice: 2 apples, 1 stalk celery, 1 orange.

[8] Good morning juice: ½ beetroot, 2 carrots, 1 orange.

[9] Sun kissed juice; ½ grapefruit, 1 teaspoon honey, 1 orange, pineapple

[10] Peanut butter and banana smoothie; frozen banana, ice cubes, 2 teaspoon of peanut butter, ¾ coconut milk, and a dash of brewed coffee in.

[11] Iced green tea:1/2 cup of grape juice, i teaspoon of  honey, and a  squeeze of a  lemon a cup of green tea, put mixture into fridge.

[12] Cinnamon latte: add milk to a cup of coffee with ½ a teaspoon of cinnamon, a splash of maple syrup.

[13] Simple: lemon, ginger, apple.

[14] Simple:2 apples, 2 celery.

Hope you enjoyed reading this blog entry and got some workout ideas from here <3

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