WORKOUT HEALTH
Workout With Me
What is it that fuels you? For me, working out. Something that many people get confused about when they think about working out is that many people think this means running. working out does not just mean running; you can lift weights, you can do stairs, you can speed walk, and many other options.
For me, working out is not just a way to maintain my weight, but it is also a way to decrease my stress with school, homework and much more. Take a look at some the workouts I do perhaps you’ll discover what fuels you as well. Read on and enjoy!
LEG WORKOUTS
Barbell Squats
This is one of my favorite exercises because it works many different parts of your body and I also is and easy workout, but many people do not know how to do it or feel uncomfortable because they feel unsure. So, I am here to help! This exercise works all of your leg muscles, your glute muscles and your ab muscles.
STEP 1
Find Your Weight
Pick a weight that you are comfortable with. You can always add more. Stand with your feet about shoulder width apart.
STEP 2
Bend With Your Hips and Squat With Your Knee
Stick your but back and keep your face up. Do not bend with your back, bend with your hips and squat with your knees.
STEP 3
Repeat Steps
Squat with your knees until you until they make a right angle while keeping your chest and face up and facing forward. Repeat this action for 3 reps of 8.
Leg Press
This exercise works your thighs, glutes and claves if you add a step to your exercise which  I talk about below in the steps. This is a good and simple exercise that works many muscles.
STEP 1
Find the weight you are comfortable with, place your feet on the foot rest where you feel most comfortable. Lean back against the chain rest.
STEP 2
Push forward against the foot rest by straightening your legs slowly. Still keep your back flush with the back rest. If you want to just work out on your legs , than slowly band your legs back to starting position and repeat these steps.
STEP 3
If you would also like to work your calves, when your legs are in full straight position push up on your toes and flex your calves. Bend your legs back to starting position than repeat these steps.
GLUTE WORKOUTS
Donkey Kick
In this exercise you can workout not only your glutes, but your thigh muscles as well. With this workout most people are not very strong in these muscles naturally so there is no shame in using a lower weight and it is normal if there is shaking when lowering the leg back to resting position.
STEP 1
Pick a weight you are comfortable with (you can always add more). Adjust the foot press and the chest rest to the positions that are comfortable for you. If you are taller I would adjust the foot rest farther away and the chest rest higher up, if you are shorter than do the opposite.
STEP 2
Push against the foot rest with your foot until you can not lift you leg up any higher. Then bring your leg back down while supporting the weight. Do both of these steps slowly. Repeat these steps and many times as you like on this leg. I do 3x8.
STEP 3
Switch to your other leg by moving the knee rest to either the right or to the left for your other knee to rest on. with your non-resting leg place your foot on the foot press and your arms and chest on those rests. Repeat step 2.
Band Squats
This exercise is a fairly simple one. It works your glutes but your thighs as well. If you choose to use a weight with the exercise it may also work your arms some from holding up the weight. This is a great exercise for working on multiple areas of the body, can be done quickly and different ways.
STEP 1
Figure out what band width you want to work with (the thicker or wider the band, the harder it is to squat). To make the exercise even more difficult add a dumbbell This weight does not need to be heavy (I use 25lbs). When doing this exercise make sure you are pushing out with your knees on the band and they are not just caving in when you squat from the band pressure or else it could be bad for your knees.
STEP 2
This part of the exercise is up to you; you can either hold a squat for a length of time, you can do repeated squats in place or you can hold a squat and side step. All of the choices will work your legs and glutes, but the side step will work your glutes more.
AB WORKOUTS
Russian Ab Workout
This workout is a great one for working different areas of the body; it works you abs, legs, arms, and your back! This is a good ab workout to pick if you only have time for one.
STEP 1
Find a weight that is comfortable for you (it does not have to be a ball weight, it can be a dumbbell or anything that fits as the weight for you). Set a timer for how long you would like to go for or you can pick a number of how many you could like to do.
STEP 2
Once the timer has started, swing the weight from side to side (with a ball weight, a tip to know how far to go is to tap the ball to the ground on each side). Make sure you are turning your shoulders with the ball as if the ball, your arms, chest and shoulders are all one piece and cannot shift. Your arms should not just be moving the ball from side to side and doing all the work. Hold your legs in the air while doing this exercise.
STEP 3
Another way to do this exercise is to simply hold the ball and keep your legs up. This exercise is sometimes easier because you do not have to balance yourself from the movement. So, if balance is something you struggle with, this may be a better choice for you.
Bicycle Ab Workout
This workout works with your abs, legs, and your neck. This exercise is quite simple and easy but is one of the most effective and strenuous. You will definitely be feeling it in your abs if your do this exercise correctly.
STEP 1
Grab a mat to lay on or use carpeted floor because this one may be uncomfortable on your spin eon hard flooring. Set a timer for the length you hope to last. Lift your shoulders and legs in the air.
STEP 2
Bend your left knee and pull it towards your face like in the picture. touch your right elbow to your left knee. Push your left leg forward and pull your right knee back towards your face. Rotate your shoulders and touch your left elbow to your right knee. Repeat these steps the full time of the workout.
ARM WORKOUTS
Pull Ups
This workout works your arms, shoulders and your lats (part of your back). I recommend using the pull p machine and not just normal pull up bars because this allows your to not have to pullup your whole body weight and you can choose how much weight you would like to take off your body weight.
STEP 1
Figure out which weight you would like to use to take off of your body weight. Decide which way you would like to hold your hand because the direction you hold them works on different things. If you hold your hands the way I did you are working mostly on your biceps, if you hold your hands so your palms are facing forward holding onto the bar you are working more on your triceps.
STEP 2
After deciding which part of your arms you want to work on by the way that you hold your hands, get onto the machine by kneeling on the knee rest while holding yourself up on the bar.
STEP 3
The knee rest will automatically move downwards when you get onto it. Slowly let your body down till your arms are straight. Slowly pull yourself up till you cannot bend your arms anymore and your face is at the bar. Repeat these steps as many times as you would like. I do 2x8.
One Arm Dumbbell Row
This workout works mostly your arms and a little in your back muscles as well. This is a very easy and simple and easy.
STEP 1
Find a weight that is most comfortable for you. It does not need to be a heavy weight. I use 25lbs. Find some type of a bench or maybe 2 chairs if your do not have a bench. If working out left arm place left foot under your hip on the ground and your right hand and right knee on the bench. Hold the weight in your left hand.
STEPÂ 2
With the weight in your hand pull your elbow back past your back and touch the weight to your hip and then push your arm straight at the ground under your shoulder. Do this as many times as you please. I do 2x8 but if you are hoping to gain muscle, I would do 3 reps but I you are just hoping to tone your muscle do 2 reps like I do.
Lat Pull Down
This exercise works you lats (part of your back) and your arms because of the way that you are holding and pulling down on the bar.
STEP 1
Find a weight that is most comfortable for you, once again it does not have to be a lot of weight, I do 35lbs because I am to tone my muscles and not build muscle so if you are wanting to building muscle (depending on your body size) I would do 35lbs +.
STEP 2
After picking the weight you are comfortable with sit down on the chair and pull down with your elbows at your hips and pull down till your elbows past your back. Slowly raise your arms back up to beginning spot.
STEP 3
Repeat these steps as many times as you please. I do 2x8 because I am trying to tone muscles and not build muscles. If you are trying to build, I recommend doing 3 reps instead of 2.
