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My 20-minute workout:

Health & fitness advocate, Rachael Finch, shares her 20-minute workout and guide to a healthy & happy life.
By Rachael Finch
Date: February 20 2014
Tags: fitness,
Editor Rating:
rachael-finch-hero.

I believe in keeping healthy and active which means I like to combine regular exercise with a healthy eating plan comprising plenty of local in-season fruit and vegetables. If you do this, it can help you stay healthy and happy throughout the year.

I've put together this brief guide to a full body workout to help you stay in great shape. It takes about 20 minutes and best of all, you don’t need gym equipment. My recommendation is you do these exercises 3-5 times each week at the beach, park or in the comfort of your own home. If you do them regularly and diligently, and combine it with healthy eating, you really will notice the difference!

Body Squats
Sets:  Three
Repetition:  10

rf-body_squats

Squatting is the perfect exercise to tone your butt and look fab in that bikini.

To perform this exercise correctly, stand with your legs shoulder-width apart, bend your knees while lowering yourself. Tilt your butt backwards as if you are sitting on a chair while keeping your back neutral at all times. You can stretch out your arms in front of you to
help maintain your balance.

Push-ups
Sets: Three
Repetition: 10-15

rf-pushups


Body weight push-ups are fantastic for your chest and triceps, and helps keep your arms looking fab and trim.

Start by lying face down on the floor with your palms at shoulder level and your fingers pointing forward. Make sure you keep your back straight at all times. Push yourself up until your body weight rests only on your palms and toes. Lower yourself and repeat.

If performing push-ups on your toes is too difficult, an alternative way to do them is on your knees. This helps reduce the lifting load by about 50 per cent.

Standing Overhead Press
Sets: Three
Repetition:  12-15

rf-overheadpress

The standing overhead press not only gives you strong arms, it also helps strengthen your leg, abdominal and back muscles which work to stabilise the weight as you press.

Using light dumbbells, press the weight from your front shoulders upwards until your elbows are locked then slowly bring the dumbbells back down to your shoulders.

You must not lift your feet and your knees must remain locked through the whole movement. Start light, focus on your technique and add weight progressively.  Beginners should start with two kilo (2kg) weights on each hand.

Side Plank
Sets: Three on each side

rf-side-plank

Side planks are great for abdominal sides and for strengthening the core.

To do this exercise, start by lying on your side with your legs extended and your feet and hips on the ground. Resting on your forearm, raise your hips until your body forms a straight line from your ankles. Engage your core and squeeze your abdominals. Hold for 10 to 30 seconds, gradually working up to a minute. Roll over and switch sides.

Lunges
Sets: Three on each leg
Repetitions: 10 on each leg

rf-lunges

Body lunges are great to help you achieve toned legs and butt in no time! It’s important to do lunges properly to avoid unwanted pain or strain on your joints.

To perform this exercise correctly, always keep your upper body straight with your shoulders back and relaxed and chin up. It helps to pick a point to stare at in front of you so you’re not always looking down.

Step forward with one leg, lowering your hips until both knees are bent. Make sure your front knee is directly above your ankle. Stand back up and repeat.

If you're not certain about how to do these, I demonstrate each of the exercises in this brief video. Good luck!
 

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Johnson Duke says: 2020 03 13
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Hmm!! This blog is really cool, I’m so lucky that I have reached here and got this awesome information. workout instagram

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