EXERCISE
Time to get in shape with these easy and quick workout routines.
JUNE 2020 ARTICLE
BUILDING BOOTY AT HOME
by Valeria Delacruz
Stuck at home and can’t go to the gym? Try these exercises to build your glutes!
*Do all of the exercises with 20 reps / 3 sets* *For better results, use weights!*
Donkey kicks (20 each leg)
Side Leg Lifts (20 each leg)
Glute Bridges
Sumo Squats
Fire Hydrants (20 each leg)
Leg Clams (20 each leg)
Deadlifts
Walking Lunges (20 each leg)
Building bigger and stronger glutes begins in the kitchen. With the combination of these workouts and a healthy diet plan, you’ll be able to see results faster! Nutrients, such as carbs, healthy fats, and antioxidants, promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery which will help you achieve the glutes of your dreams!
Make sure to include these booty-building foods in your diet plan:
Salmon
Eggs
Sweet potatoes
Avocados
Chicken breast
Tofu
Protein shakes
Greek yogurt
WORKOUT WITHOUT KNEE PAIN
by Christopher Dhong
Mountain climbing
Having trouble with your knee? Don’t worry! There are plenty of workouts that won’t stress your knees. First, let’s try “mountain climbing.” A mixture of both aerobic and anaerobic, “mountain climbing” is one of the few routines that allow you to work out both upper and lower body. Make sure not to perform this exercise right after your meal. Facing downwards and a sudden workout, in general, will make you feel nauseous.
upper body → push-up position
lower body → legs straight → bend one knee and then put it straight again.
Lift your left knee up (about 90-degree)
Put it back to the push-up position
Do the same thing for the right side
Repeat this cycle 10 times (1 set)
Complete 3 sets
3-point glute work-out
3-point glute work-out is another easy routine that won’t give you any shin splints. Although this does not include any aerobic part, it allows you to work on both your upper/lower body. Your upper body will be holding two dumbbells (weight that you can hold normally), and your lower body will be doing what is written below.
upper body → holding dumbbells on each hand → standing up straight
lower body
Stand on your right leg → sway your left leg
quick kick to the right → return to the original position.
quick kick to the left → return to the original position.
quick kick to the front → return to the original position.
quick kick to the back → return to the original position.
Repeat the same cycle for your left leg
MAY 2020 ARTICLES
EASY EXERCISES FOR SELF IMPROVEMENT
by Valeria Delacruz and Christopher Dhong
Exercises for self improvement:
Start off with a run! Many people do not enjoy running but running outside with scenery makes the run so much better!
Beginning your running journey will take a while. So, start by running 1.5km (1 mile). Make sure to focus on breathing and your pace. Do not try to run fast the first couple of minutes, but rather take them slowly! You are barely starting, take it slow! Getting used to running 1.5km may take around 1-2 weeks.
Once you’ve mastered running 1.5km, try running 3km. If you feel comfortable running 3km, then increase the length to 5km. Slowly, your body will get used to running for this long. Though you may hate running while you’re doing it, you will feel so much better after the workout!
Hate running? Try this workout:
60 Mountain Climbers
30 Squats
50 Boat Hold Russian Twist
1 minute of Burpees
Repeat this 3 all of the exercises more times.
If you are stuck inside, try this indoor exercises:
There is no need to worry about dreary weather, insufficient time, or money anymore. Now that you cannot go to your gyms or public parks, here are some indoor workout routines that you should try out. Enjoy your new, easy workout routine!
Although there are countless exercises that can be performed, push-ups, sit-ups, and squats are the ones that are going to be focused on today.
For push-ups, it is important to start with multiple sets and low numbers of reps. For clarification, I would first start with 10 push-ups, rest for 20~30 seconds, and do another 10 push-ups. Increasing your numbers of sets and reps is the most important goal for your indoor workout routine.