15 min sweat set with Ena
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A workout that works with any schedule
appy New Year! You just blink and then it’s May. And if you think about what you’ve done with the past four months of 2021, I hope you can be proud and happy, especially when it comes to those fitness and health intentions of yours.
Time is precious, and physical health is crucial if we still want to be comfortably active at later stages in life. The following workout is a synergy of time efficiency and effective exercise. Every little bit makes a difference, and the more of the little changes we make, the more of a change we will see and feel. Today I want to encourage you to take a step and implement something that is going to change your life for the better, no matter how small the difference.
Full-Body Sweat Session
And how convenient that you just found yourself reading a piece with a totally do-able, lower body and core workout to follow! Easy ways to Up Your Health • You’ve heard it – drink more water! • Take a calcium supplement. It builds and maintains our bones, enables muscles to contract and supports our heart’s most basic function, beating. • Make a point of not skipping your exercises for more than two days. Ena holds a BCom degree in Marketing and Business Management, but because of her passion for fitness, she also studied to become a qualified Personal Trainer, working with individuals via online training and coaching. You can find her on the socials at @fervent_wellness & @enavisagie_8.
You will need: • 15 minutes • Water Each exercise = 30 seconds Rest = 1 minute after the 8th exercise Complete the circuit 3 times (and if you have time, challenge yourself for a 4th round) 1. 2. 3. 4. 5. 6. 7. 8.
Jump Rope (mimic the movement if you do not have a rope – it works the same!) Walking Lunges Mountain Climbers Single-leg Glute Bridges (left) Single-leg Glute Bridges (right) Bicycles Prisoner Squats Heel Taps
Single-leg Glute Bridges (left)
This is a quick and easy workout to incorporate into your day, and it’s one you can stick to for weeks! The key is to keep it challenging, so when it gets too easy, you can add weights where applicable, increase the working-time of each exercise, or add more rounds. Shoot me a DM and let me know how it goes @fervent_wellness
Walking Lunges
Single-leg Glute Bridges (right)
Prisoner Squats 41
