If you’ve ever lived in a city that holds at least 5 million people, then you’re probably can relate to the busy 9 – 5 job lifestyle. I know because I once lived that life too and it just sucks the energy out of your body – your soul. Doctors call it “stress,” but I think I prefer the term “a prelude to people’s suicidal tendencies,” because; seriously, that’s exactly what it is and cheering yourself up is not as simple as they say it is. If you want your energy/soul back, then you have to fight for it and you do it by exercising, equipping yourself with intelligence and empathy and, of course, socialize.
For this topic we will focus more on exercising and bringing your physical well-being to an acceptable level of healthiness. Here are some of the best home cardio exercises that you can do while balancing a busy lifestyle.
Warm-Up: Reverse Lunges
Stand up straight and then using your left leg, take a big step backwards. Lower into a lunge by bending both knees slightly, your right knee should be 2 inches above your ankle and about 4 – 6 inches off of the ground. Return to a standing position by driving off the ball of your right big toe. Repeat the process 10 times and switch from left to right legs and vice versa. Also, remember to keep your chest straight up as well.
Warm-Up: Plank with Shoulder Touches
Position your body in such a way that you perform a perfect planking slope of 30 degrees angle. Hold position and then touch your left hand to right shoulder. Reposition your hand back to normal planking pause, then do the same with your right hand and left shoulder. Repeat this process 10 times for each shoulder.
Main Set: Pilates 100
Lie down on the floor and position your back straight, put your hands on your side and bend your knees at a 90 degrees angle. Maintain 90 degree angle of your legs and then lift your head, shoulders, and upper back off the ground, keep both arms parallel to the floor as you lift them up too, and then pulse them. Inhale once per 10 seconds, then exhale and repeat the process for 5 minutes or so. This is a semi-full body workout with the focus is on your abdominal and torso muscle groups.
Cool-Down: Downward Dog
Go back to that planking position you were earlier and then press your hips up toward the ceiling. Draw your heels down to the floor or keep a slight bend in your knees. Retrieve normal position by pressing hands firmly on the mat and adjusting shoulder blades to zero range of motion. Do not hang your head when you do the downward dog cool down method, keep it between your arms instead. Take 5 deep breaths or as many as desired.
Cool-Down: Warrior II
Stand up straight and then take a step on each foot as much as 3 times as wide as your hips as you bend lower making your right leg and knee into a 90 degree angle. Your right toes should point outwards and parallel to your right thigh and knee; while your left toes should be turned slightly inward adjacent to your right toes. Extend your arms straight out from your shoulders and press the outside of the left foot into the mat. Sink your hips and come back up. Do 10 reps and make sure to take 5 breaths or more each time you sink or get back to normal pause.