I decided to put all this printable workouts by blogilates in here in case you don’t have internet or there’s not a gym near you!
You can save them in your phones/tablets/laptops or print them and take them always with you! So, here they are! Enjoy :) xx
High Intensity Interval Training (HIIT)
HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
Beginner Interval Workout
15 minutes at whatever you consider a moderate pace, you should be able to talk in short bursts, but not carry on a normal conversation. As soon as the 15 minutes are up, you take off as fast and furiously as you can for a 60 seconds. When the 60 seconds are up, walk for another 60 seconds, and then take off again. Do this five times. When you’re at your highest intensity level, you should be running like somebody’s chasing you, as fast as you can. When your five sets are over, do another 15 minutes at your moderate pace.
Intermediate Interval Workout
20 minutes at your moderate pace. Five 60-second sets at your highest effort level. Then five sets of 3-minute medium-high effort level sets with 60 seconds in between. This means you should be at an intensity you have a hard time maintaining for three minutes, in between your moderate and highest effort level.
By two minutes you should be hoping it ends soon. When that’s done, walk for 60 seconds. Rinse, repeat, five times. When you’re done with both interval sets, do 20 more minutes at your moderate pace. You will likely never progress beyond this level. If you do, you’re probably not going hard enough.
Advance Interval Workout
Do the same as the intermediate workout but add another five sets of 60-second intervals after the 3-minute session.
I can already hear the groans, but I’m telling you once and for all: the best exercise for a woman to learn & do is the push-up. In fact, women benefit more from this exercise than men do!
Regularly adding pushups to your workout won’t just strengthen your chest. It will also shape your shoulders, triceps, and glutes while toning and tightening your entire core. Working all those muscles at once torches tons of calories and can even help give your girls (BOOBIES) a little lift.
It’s okay if you can’t bust out pushups like a marine; you start where you are. This will give you a basis on how to work up to perfect pushups and how to keep improving them.
Note: I don’t call them “girly” push-ups. I really, really wish everyone would stop calling them that as well. It makes it okay for women to stay there without challenging themselves and makes men who can’t do a basic push-up hesitant to try the modified version. For once and for all: they are modified push-ups. NOT “girly” pushups.
Incline pushups work the same muscle groups as the standard pushup, but by elevating your chest, the inferior part of the pectoralis major is targeted more intensely. Perform an incline pushup by placing your hands on a sturdy object that is 6 to 18 inches off the ground and then complete the pushup movement.
The decline pushup is accomplished by elevating your feet on a platform 6 to 18 inches high. This type of pushup isolates the upper part of the pectoralis muscle.
To work the outer portions of your chest muscle, utilize the wide-stance pushup. Simply place your hands wider than your shoulders when performing a pushup.
The narrow stance pushup is done by placing your hands narrower than your shoulders. This pushup variation isolates the inner part of the pectoralis muscle and also intensely works your triceps. An extreme version of this pushup is the diamond pushup, in which you form a diamond shape with your index fingers and thumbs. Keep your hands in this position, then lower your chest toward your hands. The narrow-stance pushup can also be done by placing your hands on a small medicine ball instead of the floor.
Plyometric pushups are challenging. The muscles of the chest, arms and back are worked in an explosive and powerful manner. Begin in pushup position with your hands on a small medicine ball and your arms extended. Quickly remove your hands from the ball and drop down so your hands contact the floor shoulder-width apart and your elbows are slightly flexed. Allow your chest to almost touch the medicine ball as your elbows bend. Immediately and explosively push up by extending your elbows. Quickly place your hands back on the ball and repeat the exercise. To increase the intensity, use a larger ball.
The deficit pushup requires a greater range of motion than the standard pushup and is more challenging. This type of pushup targets the same muscle groups as the standard pushup, but also works to stretch the pectoralis major, facilitating chest expansion. Place your hands on small objects such as blocks or small medicine balls that are 4 to 6 inches off the floor. Assume the pushup position, then lower your chest to the floor or at least below the level of your hands. Push your body back to the starting position.
This pushup variation works the same muscles as the standard pushup, but also targets the obliques and posterior deltoids. Begin a T-pushup in standard position. Lower yourself to the floor, then push your body upward. From the top part of the pushup, lift your left arm straight up into the air by twisting your waist to form a “T.” Stabilize your torso and hold the position for a count of two, then return to pushup position. Complete another pushup, then twist to lift your right arm into the air. Hold the “T,” then lower back down. Continue to alternate arms. You can increase the difficulty by holding a dumbbell in each hand.
General Strength exercises for runners. Part one includes the Pedestal Routine and the Myrtl routine. These two routines should be done following your running workout. The Myrtl routine gets its name because it focuses on your hip girdle. All the exercises in this routine either strengthen or help provide a greater range of motion in this area.