Get Up! You Sit Too Much!

Get Up! You Sit Too Much!

Hey there fitness enthusiasts, and welcome back to the blog!

If you are like most people, you sit too much at work and in your car.

Today we've got something exciting lined up for you - a comprehensive 4-week workout plan that's designed to help you increase both your strength and cardiovascular endurance.

So, roll out your exercise mat, tie up your laces, and let's dive in!

Week 1

The focus is on strength training and conditioning, aiming to get you comfortable with basic movements and starting to build foundational strength.

Day 3 - Strength Training (Strength Video #3)

Start with a warm-up, which is crucial to prepare your body for the intensity ahead.

Perform each of the following exercises:

  1. Side to Side Head Rotation - 5 reps per side
  2. Shoulder Circles Back - 5 reps
  3. Shoulder Circles Front - 5 reps
  4. Small Arm Circles Front - 10 reps
  5. Small Arm Circles Back - 10 reps
  6. Ankle Extension and Flexion - 10 reps each
  7. Knee Extension - 5 reps per side

After your muscles are warmed up, it's time to move onto the strength circuit:

  1. Sit To Stand - 5 reps
  2. Shoulder Squeeze Overhead Press - 8 reps
  3. Leg Drag - 10 reps
  4. Lateral Raise - 10 reps
  5. Knee Extension Hold - 5 reps per side

Remember to repeat the circuit for 2 sets in total.

Finally, finish your workout with a good stretching session. The following stretches should be held for an 8 count:

  1. Side Neck Stretch
  2. Shoulder Stretch
  3. Chest Out Stretch
  4. Back Stretch
  5. Hamstring Stretch

This routine provides a good balance of upper body, lower body, and core exercises that will work all the major muscle groups.

Week 2

You've done great so far!

This week, we'll spice things up a bit, introducing cardio into the mix.

Day 1 - Strength Training (Strength Video #2)

Repeat the same warm-up and stretching routine as Week 1.

The strength circuit for this day introduces new exercises:

  1. Single Leg Floor Push - 5 reps per side
  2. Shoulder Squeeze Overhead Press - 8 reps
  3. Single Leg Lift - 10 reps per side
  4. Chest Squeeze - 10 reps
  5. Knee Pull Apart - 6 reps

Day 2 - Cardio Training (Cardio Video #2)

The cardio circuit should increase your heart rate and help improve your cardiovascular fitness:

  1. In & Out - 10 reps
  2. Alternative Leg Kick - 10 reps per side
  3. Running In Place - 20 reps
  4. In & Out + Punch Up - 10 reps
  5. Alternative Leg Kick + Jab - 10 reps per side

Remember to always finish off with the same stretch routine to help your muscles recover and prepare for the next session.

Week 3

You're halfway through! Great job so far!

Week 3 continues with a similar structure to Week 2, alternating between strength and cardio workouts.

Keep pushing yourself, but also listen to your body and rest if needed.

Week 4

The final stretch!

In this week, the exercises become slightly more challenging, but you've been building up to this over the last few weeks.

By now, you should be noticing improvements in your strength and stamina.

Day 2 - Cardio Training (Cardio Video #2)

After your usual warm-up, it's time to get your heart pumping:

  1. In & Out - 10 reps
  2. Alternative Leg Kick - 10 reps per side
  3. Running In Place - 20 reps
  4. In & Out + Punch Up - 10 reps
  5. Alternative Leg Kick + Jab - 10 reps per side

Don't forget the cooldown stretching session!

This 4-week workout plan provides a balanced approach to fitness.

By combining strength training with cardio, you're not just building muscle, but also improving your cardiovascular health, and boosting your overall endurance and stamina.

Remember, consistency is key!

Stay tuned for more exciting and engaging workout routines and fitness advice!

Stay fit my friends!

Michael 

(Note: Always consult with a professional or certified trainer before starting a new workout routine to ensure it is appropriate for your current fitness level and health conditions.)

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