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30 Minute Workouts and 3 Healthy Snacks For Your Busy Day

Many people use the excuse that they can’t workout, because they do not have time to go to the gym, or that they do not have time to cook healthy meals throughout the day. When a person is motivated enough, she doesn’t need for Monday to come, the holidays to be over or for something to happen in exactly the planned way. Change doesn’t happen on Monday, or tomorrow. Change happens in the present moment and in the moment when we decide that we will give our best on a daily basis, that we will choose the best for ourselves. That every day we deserve to feel healthier, more confident and more satisfied.

That is why, I will offer you two body weight workouts and three healthy snacks. You can do the workouts everywhere, and you can prep the snacks in no time.

Workout 1:

40 mountain climbers with both legs together

(if you are a beginner, alternate the legs)

10 push-ups

(if you are challenged to do push-ups, do a max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian squat)

45 sec. quick legs

30 mountain climbers with both legs together

10 push-ups

(if you are challenged to do push-ups, do max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian squat)

45 sec. quick legs

20 mountain climbers with both legs together

10 push-ups

(if you are challenged do a max number of reps on your knees)

10 kangaroo jumps
(the exercise after the Bulgarian Squat)

45 sec. quick legs

Rest 2 minutes and then do 60 sec. quick legs + 1 max plankП

Workout 2:

Bulgarian squat 1х20 reps (on each leg (first one leg, then the other one) ; 2х15 on each leg (with 45 sec. rest between sets)

*if you are a beginner, do 3 sets of 10 reps on each leg

Burpee 4х15 reps (with 45 sec. rest between sets)

*if you are a beginner, do 3 sets of 10 reps without the push-up)

Shelc on one leg 3×12 reps on each leg with 3 second hold in the upper phase of the movement (do not rest between sets)

*if you are a beginner do them without the hold

Renegade row 3х20 reps

*do 20 first on one arm, then 20 on the other arm. If you are a beginner do 10 reps each arm.

Superman 3х50 sec.

From plank to push-up 3x 15 reps each arm

*if you are a beginner do 3×8 reps each arm

It is important to have something healthy and delicious throughout the day. Most people skip meals and then they get in a starvation mode and start eating whatever is around. Here are my three suggestions:

1.Cottage cheese with raw nuts and fruit or sweet potato

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2.Avocado with seeds and some honey

avokado2

3.Sandwich Ines (recipe)

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Enjoy the workouts  :) I will be happy if you write me how you feel after the workouts and if my snack suggestions fit your taste and keep you full and I will be really thankful if you share the post with your friends – you might be the reason somebody gets inspired to train and eat healthier.

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