Life

20 minutes daily workout routine

Let’s begin with a bad news. It might still feel like summer but it’s not. I can’t really believe we’re already in November when I’m still wearing only t-shirts to go out these last few days. But the leaves are falling down to remember us that summer is over and gone.
But the good news is that it’s now time to build up the bikini body you’d like to have for next summer! Indeed, it’s never too early to start and magazines publishing articles in April/May with “miracle solutions” are just big liars.
 
I’ll share with you my 20 minutes daily workout routine. 
20 minutes is only about 1,5% of a day and so, even if you’re pretty busy, I’m sure that you can find that time.
Moreover, this routine doesn’t require any equipment, which means that you can do it in your apartment. 
For aesthetics reasons, I went to Regent’s Park but I normally exercise in my room. 
I prefer to do my workout just after I wake up (if I don’t start to work too early) because I have more energy. Moreover, when you exercise early in the morning, your body is more receptive to the physical movement because your stomach is empty and therefore your body takes over of the fat reserves. To sum up, you burn more calories.

1/ I start my training with basic series of Yoga poses. 
For those who practise yoga, you can see that my chaturanga is far from being perfect, but I’m working on it.

2/ I continue with a front plank.
It’s an isometric core strength exercise that will tone your full body.
Starting position:

-Lie on your stomach with arms bent (elbows close to your side and directly under your shoulders), palms and forearms on the ground
-Point the fingers forward
-Extend the legs and tuck toes under. 
 
Raise upward by straightening your body in a straight line. Hold the position for at least 30 seconds. Gradually build up.

3/ I continue with some series of squats and lunges to have firmer buttocks and legs.


I do 2 types of squats: the regular squats and the “Sumo” squats.
 
Squats: 

The starting position is the same for the regular and the sumo squats.
-Put your hands on your hips
-Plant your feet flat on the ground, about shoulder-width apart
-Point your feet slightly outward
-Slightly bend your knees for the position

Pull in your abs and keep your lower back in a near neutral position (certainly slightly arched).
Always look straight ahead and keep your body tight.

Regular squats:
Lower yourself as if you were going to sit, keeping your heels on the floor at all time. 
Go back to the starting position and start again.
Repeat 10 times. Do 3 sets with 30 seconds break in between. Gradually build up.
Sumo squats:
Lower yourself as if you were going to sit, keeping your heels on the floor at all time. 
Then lift the right leg.
Come back to the starting position and start again, changing leg.
Repeat 10 times (5 times right leg up and 5 times left leg up). Do 3 sets with 30 seconds break in between. Gradually build up.
Why Sumo squats?
No words needed here, just a picture…
Photo credit: Katie in Tokyo (http://katieintokyo.blogspot.co.uk)

Lunges:

Starting position:
-Put your hands on your hips
-Plant your feet flat on the ground, about hip-width apart

Always keep your back straight.
 
Step forward with the right foot.
The left foot must be slightly lifted so that the toes are in contact with the floor but the heel isn’t.
Bend both knees at the same time. Make sure that the right knee doesn’t go over your ankle.
Hold the position for 3 seconds.
Push off of your right heel to rise.
Come back to the starting position and start again, changing leg.

Repeat 10 times (5 times right leg forward and 5 times left leg forward). Do 3 sets with 30 seconds break in between. Gradually build up.
4/ I continue with some series of abs to have a firmer stomach.
I do 3 exercises to work on the upper, lower and oblique muscles.
 
The exercise of the “Hand to knees” targets the upper muscles.
Starting position:
-Lie on the back
-Bend your knees
-Put your hands on your tights

Make sure to keep your neck straight in line with your back.
 
Lift up your shoulders and then your upper back. Your hands must slide on your tights until you each or go over your knees.
Maintain the position for 3 seconds.
Go down slowly.
Stop before your head touch the ground and start again. Do 2 series of 20 with 30 seconds break in between. Gradually build up.
The exercise of the “Cross” targets the lower muscles.
Starting position:
-Lie on the back
-Lift the legs and bend the knees
-Stretch your arms on each side

Make sure to keep your back on the floor.

Extend your legs. Foot must not touch the floor.
Come back to the starting position and start again. Do 2 series of 20 with 30 seconds break in between. Gradually build up.
The exercise of the “Pinguin” targets the oblique muscles.
Starting position:
-Lie on the back
-Bend your knees
-Lift up your shoulders
-Lift up your stretched arms and keep them close to your body
 
Move your upper body to the right, trying to catch your right ankle.
Come back to the starting position and start again, changing side. Do 2 series of 20 (10 on the right side and 10 on the left side) with 30 seconds break in between. Gradually build up.
5/ I make another front plank.

6/ I finish my training with another basic series of poses.

This workout routine is kind of basic but will give visible results quickly if you’re assiduous. So don’t give up!

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