#quick workout

Woke up sore from the massage yesterday and with a pounding headache. I desperately wanted a lie-in but Matt and Maggie decided 7am was the time to get riled up and jump all over the bed with me in it 😑 so was out with Mags for our walk by 8.

Beautifully sunny and slightly warmer than the past few days since we were later. Came home and had breakfast, did some laundry and stuff then I went to see Nanna Mary. We went out to the garden centre for a little mooch around and some lunch. The service was slow bc it was so busy but the food was delicious so it was worth waiting for! We had a lovely little time. We went back to Nanna's and she sent me out with: a cake tin, a set of wreath frames, a bather she's never worn to sell on vinted, a pashmina she bought for my wedding and now thinks she won't wear it, a lip balm, a bag of sweets, and some of her jewellery. I insisted I shouldn't take the jewellery but she had already made up her mind. So she gave me her gold chain (purely out of spite that she doesn't want her sister to have it from the way she was talking so that will be fun when she finds out 🫠), a lovely pair of little gold hoop earrings, and her wedding ring 🥹🥹 I asked if she wanted it resized or put on the chain so she could still wear it but she hasn't worn it since she had to take it off in hospital before Covid and was adamant she wanted me to take it then. So I sent her a pic and asked if she is okay with me wearing it and she just said I hope it brings you luck 🥹 bless her heart. I sure hope it doesn't piss my mam off when I see her. I don't see why it should bc she already has her engagement ring which has a sapphire in it I think, and also it wouldn't fit her bc it's smaller than even my wedding & engagement rings. I hope to god she's okay with it but how dumb would it be to let it sit in a drawer for fear of pissing her off? Surely she'd rather know I value it enough to wear it to keep Nanna with me. It's like the tattoo I want for her, why wait til she dies when she can't see it?? I really want to get it this year. I want a bird of paradise flower bc they are her favourites, but idk how big or where 🤔

Took Mags out to play in the last of the warm sun, then came home and had some down time

Managed a decent stretch and a tiny bit of core work before dinner - alternating jackknives x32, grasshopper pulses x24, raised leg crunches x32, alternating leg drops x32, side plank crunches x12 each side, extended plank 30 secs. Anything is better than nothing!

Are you having trouble staying focused and effective at work? Is spending endless hours in front of a computer screen affecting your physical health? It's time to follow fitness expert Stevie Compagno Jr. and integrate simple exercises into your daily routine! These Stevie Compagno Jr - Quick Workout at The Office? 5 Exercises you Can Do to make yourself feel rejuvenated and refreshed with increased productivity.

Here are a few of Stevie Compagno Jr's office exercises that you can try today:

The Chair Twist: This exercise is designed to help relieve tension in the neck and shoulders. To do this exercise, sit in your chair and twist your torso from side to side.

The desk push-up: This exercise is designed to improve your posture and strengthen your core muscles. To do this exercise, simply place your hands on your desk and push up against it.

The standing stretch: This exercise is designed to improve flexibility and reduce fatigue. To do this exercise, simply stand up tall and reach for the sky with both hands. Then, touch your toes bending at the waist.

Leg Lift: Start by sitting in your chair with your feet flat on the floor and your hands resting on your thighs. Slowly lift your right leg off the floor, keeping your thigh muscle engaged. Hold for a count of three, then lower your leg back to the starting position. Repeat with your left leg. For an added challenge, hold a light weight in your hand while performing the lift.

Wall Sits: All you need is a wall and some space, and you can do these right in your cubicle without bothering anyone else. These are highly effective in terms of building strength and endurance. To do a wall sit, simply stand with your back against a wall and slide down until your knees are at a 90-degree angle. Make sure your feet are about shoulder-width apart and that your back is pressed flat against the wall.

How does Quick Office Workout Help?

Keeps your Heart rate normal: Cardio is essential for getting your blood flowing and your heart pumping. A simple way to do this is to jog in place or do some jumping jacks.

Strengthens your muscles: Strength training not only helps tone your body but also helps improve your posture and increase your energy levels. Try doing some squats or lunges.

10-Min Busy Lifestyle Workout

You know you’re a Gymaholic when you’ve got a busy schedule, but you still find ways to exercise. No excuses!

Remember, working out is not just physical, it’s training for the mind to stay focused no matter what. 💯

Your body needs to move, so a quick training session is better than no workout. Try this low intensity circuit on your coffee break, it will help you stay strong, improve your posture and bring you a clarity of mind to perform even better at work:

Bulgarian split squat on chair - 1 min (left side)

Bulgarian split squat on chair - 1 min (right side)

Banded squat hold - 1 min

Hip thrust hold - 1 min

Plank - 1 min

Repeat this circuit 2 times

What type of quick workouts do you like to do? 💪

Be in control of your health by customizing your workouts to your availability, target muscle, and energy levels by downloading the Gymaholic Training App at 

Quick Butt Workout (2-3 sets with 90 second rest between sets)

1.) Plie Squat :: 8-12 reps

2.) Single-Leg Bridge :: 8-12 reps per side

3.) Rainbow Leg Raises :: 8-10 reps per side

4.) Donkey Kicks :: 8-12 reps per side

5.) Bear-Plank with Leg Lift :: 5-10 reps per side

6.) Single-Leg Deadlift :: 10 reps per side (with or without weight)

Here’s a quick video workout with 1-minute exercises that will help you burn fat and calories after eating food!

In today’s day and age we don’t always eat the healthiest of foods - often we chose a burger, pizza or other fatty fast-foods and snacks... but as we all know these contain a huge amount of unwanted calories and fats, that will ultimately end up as fat layers on our body.

I have started a new booty workout, seems to be more stretches and repetitive movements

Not as fun as resistance machines and squats, but I could feel the burn

Also found some great lower abs exercises

Breaks up the monotony of gym life quite nicely