Flowers Blooming

It’s officially the first day of Spring! Flowers are blooming, the weather’s starting to warm up, and our day’s are getting longer. It’s a time for rejuvenation and rebirth. And while nature is getting a makeover, we can too. Now is the time to work towards a healthier, happier you!

THE 20-MINUTE WORKOUT

 We’ve come up with five easy moves to get fit and fab this spring! The best part? All five moves can be done in under five minutes. That’s a total of approximately 20 minutes of your day. You can do it, and you know you have time for it.

 In fact, U.S. News & World Report recently published an article emphasizing the importance of physical activity. According to the article, even 20 minutes a day makes a big difference.

“Those who clocked 75 minutes of brisk walking each week – which translates to about 11 minutes a day – lived 1.8 years longer than those who didn't exercise at all. And those who got 150 minutes of moderate-intensity exercise a week, or 22 minutes a day, gained 3.4 years.”

 Let’s get going!

SQUATS

You heard it right, you gotta squat. There’s almost nothing better for your legs and butt than a good old-fashioned squat. Aim for 15 - 20 of these a day, it should take you less than two to three minutes. {Watch this video for proper squatting technique}

Woman Doing Squats

Photo courtesy of Rifitmag.com

  

PLANK

 Whether you do these modified (one knee down) or regular, these are the ultimate way to tone your core. It simultaneously works your upper abdominals as well as your obliques and lower abdominals. Start out doing 30 second planks and work your way up to one minute. Once you’ve mastered that, try doing three sets of one minute planks. Less than three minutes total of your day. {Watch this video for proper plank technique}

Woman in Plank Position

Photo courtesy of womenshealthmag.com

HIGH KNEES

High intensity interval workouts (Crossfit, Cardio Barre, etc.) are all the rage because the moves raise your heart rate and ultimately help you burn more fat in a shorter amount of time. For this exercise, run in place while lifting your knees to a table-top height for sixty seconds.

{Watch this video for proper high knee technique}

Woman Doing High Knees Exercise

Photo courtesy of womenshealthmag.com

 

WALL PUSH UPS

Instead of the traditional push-up, try a modified wall push-up. Angle your body in a diagonal line towards a wall or other solid surface. Raise on to the balls of your feet and keep your booty tucked under. Bend your elbows as you lower closer to the wall and then press back up, all the while keeping your body in a straight, diagonal line. Aim for two sets of 10 wall push-ups in one minute. {Watch this video for proper wall push up technique}

Woman Doing Wall Push Ups

Photo courtesy of exercise.com.au

MOUNTAIN CLIMBERS

End the set on a high note, this will incorporate an almost total body workout as you’re raising your heart rate and using your abs, arms and butt to maintain balance. Resume that plank position and set your timer for one minute. When you start the timer, bend your right knee as close to your chest as possible then switch to the left knee. Basically you’re combining high knees with plank - “running” in place while in the plank position. Keep your upper body as still as possible. Do as many as you can in one full minute. { Watch this video for proper mountain climber technique}

Woman Doing Mountain Climbers

Photo courtesy of Oprah.com

And that’s it! You’re finished!

If it was too easy, try repeating the entire set a total of three times or combine with a 10 - 15 minute walk/run. I promise you - you’ll feel it in the morning! A few months of daily exercise and you’ll feel fit and fabulous, and ready to confidently rock your Hapari Swimwear!

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