The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Workout

6 efficient exercises for your workout at home

6 efficient exercises for your workout at home

Sometimes you feel like you need to hit the gym, and on other days, motivation has totally disappeared.

Then what are the options?

Option 1: Missing one day at the gym (nobody will see the difference, isn’t it?).

Option 2: Workout at home! Even if you don’t have any equipment, your body resistance is all you need.

Our tip:  If you don’t feel motivated, listen to music while exercising! Listen to the beat and motivation should come!

🔸Lunges

6 efficient exercises for your workout at home

Begin the movement in a standing position, feet hip-width apart. Take a step forward with one leg, shift weight and lower your body until your opposite thigh is parallel to the floor. Your knee should lightly touch the floor before going back to the initial standing position.

Do 15-20 lunges per side during 2-3 sets.

🔸Plank

6 efficient exercises for your workout at home

Get yourself into the plank position, tucking your tummy. Hold this position for 90 seconds. You can also add some variations for the next 45 seconds: raise one arm and tap the opposing shoulder, by alternating right and left arm.  

🔸Tricep dip

6 efficient exercises for your workout at home

For this exercise, you can use a bench or a chair. Sit down with your feet flat on the ground and place your arms behind you, leaning on the bench. Lift your butt and slowly lower down your body by bending the elbow.

Do 30 reps.  

🔸Sumo squat

Begin in a standing position and place your legs in a distance apart wider than your hips. Get as low as you, just like you’re going to sit down on a chair. You can place your hands in front of you to help you with balance.

Do 30 reps.

🔸Ab bikes

Lie down on a mat. Cradle your hands with your head and bring one elbow to the opposing knee.

Do 30 reps for each side (left elbow-right knee and right elbow-left knee).

🔸Pushups

6 efficient exercises for your workout at home

The full pushups involve doing the movement in the plank position so that you are lifting a lot of your weight. With the micro pushups, you do the movement by resting in your knees (easier). 

Try to do 15 full pushups and 10 micro pushups.

 

8 Steps to Become a Runner… For Anyone Who Doesn’t Really Like Running

fitness budy

Running is a love/hate-activity for most people. It takes some willpower to get going, it hurts a bit during the run, but the feel-good payoff afterward makes it worth the effort.

But for others, running is just a hate-activity, as in “I hate running!”

And that’s completely fine. You don’t have to run to be fit and healthy. At the same time, have there ever been instances when you wish you liked it? (I bet you have.)

Whether it’s the social aspect of running with friends, all the amazing fitness benefits running offers or the opportunity to train for a goal or raise money for charity, running certainly does have its perks.

There are 8 simple steps to become a runner — even if you think you don’t like running.

 

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Outdoors Summer Workout Program

It’s finally summer. Is it someone else me that wants to bring their workouts outside, instead of going into a gym that is crowded with people? I do think so! I just love my summer workout routine, to exercise outside in the fresh air and have the sun shine on me. It feels so much easier in some kind of way. Something I love to do outside is running, it feels so much better when I have the fresh air around me. You can do so many things outside, you don’t need to pay an expensive gym membership and in some cases you don’t need any equipment.

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4 Easy Tips to Start Running

Do you need some tips to start running? I will give you some advice to what you can think about before.

Running is one of the most easiest but also hardest workout you can do. It’s easy because you only need a pair of shoes and then walk outside, you don’t need any gym or gym equipment. But, if you’re not used to running, it will take a while before you get use to it.

Running has a high impact on your joints and knees, so it’s important that you start slow so your body gets used to run before you push yourself to hard.

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4 Ways to Find Time to Exercise

Do you have a hard time to find time to do your workout?

Saying that you lack of time is almost like saying that you don’t have 24 hours every day like all other people around you. It almost never about having time, it is all about prioritizing.

Maybe you need to try prioritizing differently in your everyday life. Because if you don’t prioritize your health and exercise, you might need to make time for illness. I have a four tips about how you can find time during your day to exercise, it doesn’t necessary have to take that long.

But if you do it consistently and with commitment you will gain a lot, both energy, a healthier and stronger body and mind.

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Get Fit with HIIT – High Intense Interval Training

If you want to get in shape but feel that time is your biggest enemy, check out HIIT or High intense interval training, it might be the perfect choice for you. HIIT-training has been extremely popular during the last couple of years, it has exploded at the market and there are some reasons for that. It might be the perfect workout form for you and I will give you 4 reasons to you about why a HIIT plan could be a great choice for you.

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New Year’s Resolution – Will You Make it or Break it?

Now is the time of the year when you have the opportunity to see if you are willing enough to do a change in your life or not. Are you  enough committed to do this, and do the necessary changes in your life to reach your goal?

Are you committed to hold on to your goal and to never give up?

This is the tricky part, when you have done it for a while and start feeling tired at what you do or maybe feel that your time is not enough to keep doing it. But don’t stop, don’t let yourself down.

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