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Bemovelive.com Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.

YOUR WORKOUTS FOR THE WEEK

Jessica Hill

Some days you don’t feel like working out. You’re tired, bored or simply uninspired. Well, problem solved my friend! The following three workouts can be used on a three-day on and one day off circuit. Each one can take you anywhere from 20-45 minutes depending on how many times you perform the exercises. Have a good time!

DAY 1: STRENGTH WORKOUT
Perform 2-3 sets of 10-15 reps of each exercise with minimal rest.

Chest press or pushups
Rows
Lunges
Front raise for shoulders
Superman
Squats
Curls
Overhead tricep extensions
Squat and touch
Back flys

DAY 2: CARDIO WORKOUT
For a minimum of 30 minutes raise your heart rate to between 65 and 85 percent of your estimated max heart rate. Use this formula to calculate those numbers:

220 minus your age = your max heart rate

Multiply your max heart rate by .65 and .85 to find your optimal training zone.

DAY 3: CORE AND FLEXIBILITY WORKOUT
Use your favorite flexibility exercises or yoga/pilates moves to stretch after the following core workout. If you don’t recognize any of these exercises, I have one word for you: Google.

Perform each of these exercises for 30 seconds. Do a minimum of two rounds.

Mountain climbers
Bridge
Plank
Bird dog with knee to elbow crunch
Bicycle crunches
Side plank
Reverse crunches
Tick tock (legs up and on your back)
Pushups
Up dog into down dog

Find more great ideas under Workouts http://bemovelive.com