15 min sweat set with Ena
I want to be Michelle when I grow up...
W
e already know exercise benefits so many areas of our lives: physically, mentally, heart health, confidence etc., and yet actually doing the exercise is something that so many of us just haven’t got to yet. I get it, some of us need a certain type of incentive to get going… So if all the benefits mentioned don’t get you pumped, how about those Michelle Obama arms!? The former US first lady’s arms have been the topic of so many articles, and I understand why! Michelle is such a powerhouse of a woman, and I find it commendable that it shows in her work, relationship and physical health. Training at home or on the move can be a challenge, but there is no reason we should allow our travel-plans or lack of training equipment to keep us from reaping all the benefits we can receive if we just start exercising - we want Michelle-Obama arms, people! So if that means getting up a little earlier to make time for exercise in a hotel room, or prioritising it at home, you can do it. As Mrs Obama says, “If you are committed to doing what it takes, anything is possible.”
Full-Body Sweat Session All you need is: • 15 minutes • Water Plank with shoulder touches
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.
Superman Lifts
2. 3. 4. 5. 6. 7. 8.
Jump Rope (mimic the movement if you do not have a rope – it works the same!) Arm Circles Forward Arm Circles Backward Plank with shoulder touches Superman Lifts Jumping Jacks Tricep Dips Flappy Bird
Quick and easy, no equipment needed, but you should definitely be feeling a burn! You can do this workout every second day, or add one circuit as an end-burner to your upper body session. Shoot me a DM and let me know how it goes @fervent_wellness Tricep Dips
3 ways to intensify workouts structured like this one: •
Instead of just doing the circuit 3 times, do it 4 times
•
Increase the time for each exercise. For example, instead of 30 seconds, do 40/45 + seconds of each exercise
•
Do it at the end of another training session, which should have spiked your heart rate already.
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Ena holds a BComm 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.
