Workouts are good for your body and now is the best time to get it into a better shape. Doing right exercises will help you achieve what you want and absolutely transform your body.
The main thing here is to find the workout routine which will work for you. In this article I am going to tell you about my 7 regular workouts which helped me to build a nicer body and I hope will help you too.
Cardio
Jumping jack
Jumping jack is an effective exercise for the whole body that is easy to do. Stand with your feet together; then jump, spread your feet and clap hands over your head at the same time, then return to the first position. This exercise trains your muscles (glutes, quadriceps, hip flexors, abdomen, shoulders), heart and lungs. Jumping jacks might be a good replacement of a treadmill and a stationary bike as this exercise also increases your heart rate, but here you don’t need any equipment. Regular workout will give you many benefits: weight loss, blood pressure and cholesterol decrease, insulin sensitivity improvement.
Jump tuck
Stand with your feet a little apart, squat, jump up lifting your knees to your chest. Your back should be straight and you should land as soft as possible. A proper exercise will strengthen both you lower- and upper-body. This workout isn’t so easy as it may seem so you should be physically prepared for doing jump tucks.
Lower body
Squat
Proper squats will make your legs and glutes stronger, maintain bones and joints healthy. You should put your feet shoulder-width apart and little bit outwards, keep your back straight and move down like you are going to sit down on a chair. As you descend, don’t bend your knees in, place them slightly outwards, don’t lift your heels. The main thing here is to do this exercise correctly, otherwise there will be no effect or you even may harm yourself.
Donkey kick
Donkey kick is very easy to perform. Get on your fours, place your hands exactly under your shoulders and knees under hips, your back is straight. Lift one of your legs up with a 90-degree bend in the knee, then place it to the starting position. After some repetitions, do the same with the other leg.
Upper body
Push-up
Push-ups will help you build shoulders, triceps and pectoral muscles. This exercise is well-known by everyone, you start it from the prone position, raise and lower your body by using arms. You can tuck your elbows in along your body or bend them to the sides in a T-form. Your body should form a straight line and feet should be a little apart, the closer you put them, the harder this exercise is.
Tricep extension
Face a wall a few feet away and place your hands on it. Bend your elbows and move your body closer to the wall. When your elbows reach 90 degree angle, return to the starting position. Make sure your back is always straight. Wall tricep pushes train your triceps, chest, lats and forearms.
Core
Plank
This body weight exercise is very simple and effective, you can do it every day. Place your hands under your shoulders, press toes to the floor, your body must be stiff. Stay in this position as long as you can, if it is your first time you can start from 20 seconds. There is also an easier option of a plank for beginners, where your forearms are placed on the floor with elbows below shoulders. Planks strengthen your back, shoulders, neck, chest and abs.
Bicycle
This exercise will strengthen your muscles, lungs, heart and will help you burn calories and fat.
Also it has a good impact on your bones and joints as you don’t put much pressure on them during this workout. Safe, easy, good for beginners. Just lie down on your back, lift your legs in the air and circle them as if you are riding a bike. You can start pedaling at a low intensity for 5 minutes and after some time raise the intensity and the duration.
In and out crunch
Lie down on the floor on your back, legs are straight, feet 6 inches above the floor, hands behind your head. Lift your chest and move your knees towards it at the same time, then return to the first position and repeat. This is a good core exercise which specially trains your abdominal muscles. You should be careful with this workout as it puts a lot of stress on your neck and back.
I do workout every morning and along with a keto diet it helped me to achieve impressive results. I lost more than 77 pounds in 6 months!
I am happy to share my experience with you, but please remember that you should do your own research and consult with a doctor before starting any workout as you may have personal restrictions.
Alessandro Rocco Pietrocola is an entrepreneur and investor based in London and operating mainly in Europe, Asia and Oceania with main focus on UK, Baltic Countries, Russia, China, Hong Kong, Malaysia, Singapore, Middle East and New Zealand as area of interest! At the moment is the CEO of Astorts Group. He is an UK FCA (Financial Conduct Authority) Approved Person and is has great experience as director of regulated companies. He uses to dedicate part of his life to inspire others and help them achieve the most out of their life. Since he was 20, he had successfully founded and managed several companies operating in the field of management consulting, wealth management and fintech. He loves travelling, he is a cigars lover, an amateur golfer and a dapper man.
