workout Archives - Medshield Movement

15-Minute Summer Lawn Workout

Sometimes all we have is 15 minutes! And this workout will target your whole body in those 15 minutes. No equipment needed.

Squeeze this 15-minute workout into your holiday routine each day before you jump in the shower and you’ll keep your fitness levels up this holiday. Plus, we all need a little time for ourselves. Make a deal with your family that this is a daily non-negotiable for you.

Because this is such a short workout, it incorporates very few rest breaks. Instead, try to recover from the high-intensity workouts with the low-intensity workouts. If needed, take a 30 second rest after each section.

15-Minute Summer Lawn Workout

3-Minute Warm-Up:
60-Seconds x Alternating Side Reach
60-Seconds x Alternating Lateral Lunge with Reach
60-Seconds x Star Jumps

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10-Minute Push:

45-Seconds x Plank
60-Seconds x Alternating Backwards Lunges
60-Seconds x Bear Crawl
60-Seconds x Air Squats
45-Seconds x Plank
60-Seconds x Alternating Forwards Lunges
*Optional 30-second to 1-minute rest*
60-Seconds x Bridge Dips
45-Seconds Plank
30-Seconds Fire Hydrant Left Side
30-Seconds Fire Hydrant Right Side
60-seconds Triceps Dips (using a chair or bench)
45-Seconds Plank

2-Minute Cool-Down:
60-Seconds Downward Facing Dog
60-Seconds Cat-Cow Stretches

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10 Ab Workouts To Add To Your Routine

Bored of basic sit-ups? Want to add more core workouts to your exercise routines? Here are 10 epic ab workout moves to strengthen your core and tone your muscles.

Remember to perform these exercises with proper form and gradually increase the intensity as you progress. Include a variety of these exercises in your routine to work different parts of your core and to prevent “plateauing” (which is when you stop seeing results).

While these exercises will certainly strengthen your core region, getting visibly toned abdominal muscles – aka: a six-pack – requires following a healthy diet and achieving a lower overall body-fat percentage. Consult your medical doctor before starting a new exercise routine and a trainer professional for advice and a tailor-made programme.

 10 Amazing Ab Workouts

1. Crunches:
How: Lie on your back with your knees bent and hands behind your head. Lift your upper body off the ground, engaging your core muscles and then lower it back down.

The Workout: Do as many as you can with good form in one minute. Take a 30-second rest and repeat for another minute. Build this up gradually over time.

2. Planks:

How: Start in a push-up position with your elbows directly beneath your shoulders. Keep your body in a straight line from head to heels, engaging your core. Hold this position for as long as you can, aiming to increase your time with each workout.

The Workout: Start with 20-30 second holds (depending on your fitness level) and aim to build up gradually to a minute. Rather than holding longer than that each time, repeat multiples of 1-minute holds with short rests in between.

3. Side Planks:

How: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from head to feet. Hold and then release back down.

The Workout: Hold the side plank position for 3 to 5 seconds and then release back down. Repeat this 10 times and then change sides. This is one set. Over time build up your sets from 3 to 5, taking short rests in between.

4. Leg Raises:

How: Lie on your back with your legs straight. Lift your legs off the ground, keeping them straight and then lower them back down without letting them touch the floor.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

5. Russian Twists:

How: Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball and twist your torso to touch the weight to the floor on each side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

6. Bicycle Crunches:

How: Lie on your back with your hands behind your head. Bring one knee toward your chest while simultaneously twisting your torso to bring your opposite elbow toward that knee. Alternate sides in a pedaling motion.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 50 per side) and number of sets over time (with rests in between).

7. Mountain Climbers:

How: Start in a push-up position. Bring one knee toward your chest, then switch legs in a running motion while keeping your core engaged.

The Workout: Begin with 10 on each side, working with good form, and then take a short rest. Repeat this set three times. Gradually build the duration of your set (up to 30 per side) and number of sets over time (with rests in between).

8. Flutter Kicks:

How: Lie on your back with your hands under your glutes. Lift your legs slightly off the ground and alternate kicking them up and down, engaging your lower abs.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

9. Reverse Crunches:

How: Lie on your back with your knees bent and feet off the ground. Bring your knees toward your chest, lifting your hips off the ground and then lower them back down.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

  1. Windshield Wipers:

How: Lie on your back with your arms out to the sides for support. Lift your legs straight up in the air. Lower your legs to one side as far as you can without letting them touch the ground. Lift your legs back up and lower them to the other side.

The Workout: Repeat this move as many times as you can with good form in one minute. Take a 30 second rest and then repeat. Gradually build the duration of your set and number of sets over time (with rests in between).

How to incorporate these workouts into your daily life?

Add one to three of these core workouts into your weekly strength training sessions and mix them up over time. Some may feel easier than others. Track your progress by logging how many you do in the beginning and what you can do after three months of consistent exercise.

Visit our “ClickFit” page, exclusively for Medshield Members, to get a variety of exercise routines and a healthy eating plan today.

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