We’ve all heard the adage, “Any movement is better than none.” But when it comes to exercise, consistency is key. That’s why it’s important to find a daily workout routine that works for you and stick with it. The best way to do that is to create a “trigger”-an event or cue that initiates the routine. A trigger could be an alarm clock or leaving your workout clothes by the bed, for example. Having a trigger in place helps to make the routine feel natural and automatic, and will allow you to maintain your fitness level without thinking about it.
It’s also important to build in some variation in your workouts. This can help keep your body from getting used to the same exercises and can prevent boredom. This is why it’s good to vary your workout routine with different types of exercises, such as strength training or cardiovascular exercises. Using different exercises also allows you to focus on other areas of the body that may be underdeveloped or need more attention.
Having a regular fitness plan isn’t just good for your body, it’s also a great way to reduce stress. Studies have shown that regular exercise can help to lower your blood pressure and improve mood, as well as increase your sense of wellbeing.
If you’re a complete beginner or have taken a long break from exercising, this month-long routine is ideal for getting back into the groove. The routine combines three simple circuits of bodyweight exercises that you can do anywhere, using your own body weight as resistance. This includes basic moves like jumping jacks, jack squats and plank jump backs to work the upper body, core and legs.
The routine is designed to be completed in five minutes, so it’s the perfect way to squeeze some fitness into your day. Each exercise is followed by a 30-second rest period. To build endurance, you can gradually increase the number of reps and your speed over time.
While Romano suggests 10 reps for each of the exercises, you can increase this to 12, 15 or even 20 if you are comfortable. This allows you to work the muscles in the right range, so that you can build strength and avoid injury.
Start this routine with a few dynamic stretches to warm up and prepare your joints for the exercises ahead. Then, perform a set of dynamic repetitions of the chest press. Lie on a bench with your back flat and one knee bent, braced on the bench, and a dumbbell in each hand. Raise the weights up until they are perpendicular to your ribcage, pause for a second and then slowly return to the starting position. Complete three sets of 10 reps each.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
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