10 minutes EXERCISE for beginners
Here’s a 10-minute home workout specifically designed for people over 40. This routine covers various body parts and can be done without any equipment. Remember to warm up before starting any exercise.
Remember to breathe throughout the workout, and listen to your body. If any exercise feels uncomfortable, modify it or skip it. Consistency is key, so aim to do this routine regularly to build the habit of exercise.
Let’s get started:
1. March in Place (1 minute): March in place, lifting your knees as high as you comfortably can. This warms up your legs and gets your heart rate up.
2. Bodyweight Squats (1 minute): Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back. Keep your chest up and back straight. Rise back up to the starting position.
3. Push-Ups (1 minute): Place your hands on the floor slightly wider than shoulder-width apart. Lower your chest toward the ground, keeping your body in a straight line. Push back up to the starting position.
4. Plank (1 minute): Get into a push-up position, but rest on your forearms instead of your hands. Keep your body straight from head to heels. Engage your core muscles.
5. Lunges (1 minute): Step forward with one leg and lower your body until both knees are bent at 90-degree angles. Alternate legs.
6. Tricep Dips (1 minute): Sit on a sturdy chair or step. Place your hands on the edge, fingers pointing forward. Slide your hips off the chair and bend your elbows to lower your body. Push back up.
7. Glute Bridges (1 minute): Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes. Lower back down.
8. Side Leg Raises (30 seconds each side): Lie on your side. Lift your top leg as high as you can without straining. Lower it back down.
9. Arm Circles (1 minute): Extend your arms out to the sides. Make small circles forward for 30 seconds, then backward for 30 seconds.
10. Cool Down and Stretch (1 minute): Stretch your arms, legs, and back to relax your muscles.
BE INSPIRED WHAT YOU CAN ACHIEVE LEARN HOW TO MANAGE YOUR WEIGHT
and take again control over your MEAL PLAN
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OUR WEIGHT LOSS MANUAL.
Beside it you will get
DIETARY MEAL PLAN
with 30 recipes with already calculated calories so you can immediatelly put them in your
MEAL PLAN.
We have prepared
WEIGHT LOSS MANUAL
and
DIETARY MEAL PLAN
with 30 recipes which
I used during my transformation
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Weight Loss Manual and Dietary Meal Plan
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Complex and Balanced Meal Plan
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What is The Content of The Weight Loss Manual and Meal Plan
Manual From Nutritionist and Pharmacist
Instructions for changing your lifestyle will help you gradually by implementing the most important habits.
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you will be able to learn:
1. how to lose weight step by step
2. how to calculate BMR basal metabolic rate
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5. how to plan next day (4 meals, eventually activity)
6. how to monitor process (daily, weekly, monthly)
7. how to reward yourself
and more
Meal Plan Contains 30 recipes
30 recipes for weight reduction. Optimally adjusted portions for you and your needs. You can choose from 4 delicious meals of the day in any combination - breakfast, lunch, snack and dinner.
10 tips for simple
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Thanks to tips for efficient shopping and eating, you will use your stocks to 100%, which prevents you from the impulsive purchase of expensive food or its unnecessary throwing away.
Sample meal plan
for 3 days
We will also show you several meal options during the day, along with practical advice on how to get started. This will make it easier for you to master the system, how to use the meal plan and combine the recipes it contains.
Weight Loss Manual and Dietary Meal Plan For Weight Loss
Are you planning to lose a few kilos, or do you want to change your eating habits from the ground up?
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