MAYA’S BIOGRAPHY
DIET & EXERCISE PLANSCARDIO AND RESISTANCE TRAINING WORKOUTS NO GYM REQUIRED
Many people might find gym memberships extremely expensive or might simply not have access to a gym. Although I highly recommend joining an affordable gym (if your budget allows it), here are a few cardio workouts and a complete strength training routine which you can do from the comfort of your living room.
Each workout has been linked to a youtube video to show you how to do the movement.
You’ll find cardio workouts and one strength training full body workout. If you are able, separate your cardio workout and the strength training routine into different sessions (cardio in the morning and strength training in the evening) for a serious body transformation. Follow through for at least eight to twelve weeks to see the final results.
Cardio workouts
You’ll find a total of three different cardio workouts. Start off doing the workouts 3 x a week and gradually increase it up to six times a week according to your fitness levels. Each workout will last for a total of 20 – 30 minutes. Many of these exercises are moves from the Insanity workout DVD.
Beginners: rest for 45 seconds between each exercise. Repeat through 3 times.
Intermediates: rest for 20 - 30 seconds between each exercise. Repeat through 4 times.
Advanced: rest for 15 seconds between each exercise. Repeat through 5 times.
Make sure you move at your own pace. If you are still tired after one exercise, simply increase your rest time.
Workout One:
Jog on your spot for 2 minutes
High knees for 30 seconds – watch video here
Squat jumps for 30 seconds – watch video here
Burpee’s – repeat x 15 – watch video here
Maximum number of pushups you can do in 30 seconds (If you are a beginner, do knee pushups) Watch pushup video here or knee pushups here
Workout Two:
Jog on your spot for 2 minutes
Jumping lunges for 30 seconds – watch video here
Mountain climbers for 30 seconds – watch video here
Diamond jumps – repeat x 15 – watch video here
Jumping jacks for 30 seconds – watch video here
Workout three:
Jog on your spot for 2 minutes
Lateral bench hops for 30 seconds (use a chair for this) – watch video here
Airborne Heisman for 30 seconds – watch video here
Power jumps – repeat x 15 – watch video here
High knees for 30 seconds – watch video here
Strength Training Full Body Workout:
Do this workout no less than three times a week. Do three sets of 15 reps for each.
Biceps: biceps pushup – watch video here
Triceps: chair dips – watch video here
Back: superman’s – watch video here
Legs: squats – watch video here
Step ups – watch video here
Hamstrings: kickbacks – watch video here
Chest: decline pushup (use a chair or a couch for this) – watch video here
Abs: floor bicycle – watch video here
and
Bent knee hip raise – watch video here