15 min sweat set with Ena
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t’s 2022 and the majority of us are more healthconscious than ever. There are so many ways to try our take at a healthy lifestyle with new fad diets every month and teatoxes that are still trying to make a stand in the market. While chatting about diets is a whole column (or three) on its own, and I shouldn’t even have to begin to tell you why teatoxes are not worth your penny, it all comes down to an active lifestyle and eating healthy, most of the time. The number one thing I promote when it comes to fitness and health, is sustainability. I advocate constant, small and realistic changes and implementations toward a better and healthier lifestyle, not a cold-turkey approach that will have clients burnt out within the first few weeks!
Flappy Bird
Below, I have created an exercise session that is easy to incorporate into your day, especially if you are low on time, travelling, or not in the mood to go to gym. We don’t need 60 minutes and more for a workout to be worth it! This workout is for anyone (whether you are a beginner or an athlete), anytime and anywhere – no equipment needed! Exercise Tips: • Both warm-up and cool-down stretching is vital • Always remember to keep your core engaged • Take sufficient breaths!
Mountain Climbers
For more content on sustainable health and fitness, you can find Ena on Instagram (@fervent_wellness & @enavisagie_8). Ena Visagie is a qualified Personal Trainer, training individuals through online coaching, while sharing her journey and passion for fitness on social media. She has also obtained a degree in Marketing and Business Management.
Full-Body Sweat Session You will need: • 15 minutes • Water (stay hydrated!)
Squat Jumps
Each exercise = 30 seconds Rest = 1 minute, after the 8th exercise Complete the circuit 3 times (and if you have time, challenge yourself to a 4th round) 1. 2. 3. 4. 5. 6. 7. 8.
Superman Lifts
Jumping Jacks Push Ups Superman Lifts Squat Jumps Side Plank (Right) Side Plank (Left) Mountain Climbers Flappy Bird
You can incorporate this Sweat Session into your morning or evening routine, daily, or starting with 2 - 3 times a week, or you can do it in addition to your regular exercise program.
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