Exercise plan for sedentary people

Hello guys,

You inspire me and motivate me and I try to inspire you as well.

Yesterday we were talking about cellulite. Your chances to be affected by cellulite are much higher if you have sedentary job. Also major toll take on your back, neck, shoulders, abs, eyes and other parts of the body.

 

What exercises to do if you have sedentary job?

 

You need to do:

1. stretching
2. cardio
3. strengthening exercises 

 

1. STRETCHING

 

Stretching is very important for you to release stress from overused muscles, bones and nerves. Stretch every day in the morning, evening or during the day.

 

STRETCH AFTER WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

LOWER BODY STRETCH

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

2. CARDIO

 

You should do aerobic activity for 30min at least 5 times per week. Great cardio activities are walking, jogging, swimming, cycling and so many others.

If you prefer home cardio workout, try this simple workout routine.

 

CARDIO WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• one round is 5min
• if your fitness level is low, complete one round (5min workout), next time you try add more minutes
• complete 3 rounds
• modify if you need to, but complete the round, do not stop

One round:

1. jogging, 1min
2. jumping jacks, 1min
3. cross country sky, 1min
4. twist, 1min
5. high knees, 1min

 

3. STRENGTHENING TRAINING

 

You need to strengthen your back, shoulders, arms, chest and abs. Following routines are very helpful for you.

 

A)

 

STRONG, HEALTHY, BEAUTIFUL BACK WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• use dumbbells, I use 5lbs dumbbells, but you can use heavier or lighter
• do up to 30reps of each exercise
• if you are not able to do 30reps, do as many as you can

Workout routine:

1. press over head, 30reps
2. reverse fly, 30reps
3. right arm: dumbbell row in plank or on knees, 30reps
4. left arm: dumbbell row in plank or on knees, 30reps
5. superman, 30reps

B)

 

SEXY ARMS AND SHOULDERS WORKOUT

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recommendations:

• use 5-8lbs dumbbells
• do 20-30reps of each exercise
• have a short rest between each exercise

Workout routine:

1. biceps curl, 30reps
2. hammer curl, 30reps
3. front raises, 30reps
4. side raises, 30reps
5. alternate dumbbell cross jab, 30reps
6. tricep kickbacks, 30reps

 

 

Now you know, what to do and what exercises to practice. Your life, your health is in your hand and only you can change it. All it takes is to DO the workout.

 

Enjoy and have a great day!

 

Pavla

 

 

 

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