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[kalendaryokinaiya]

Day 24 - Hataw Huwebes

For this week, we will focus on how to achieve ang perfectly toned chest at kung paano nga ba ang tamang paraan para i-maintain ito. This workout also requires no equipment whatsoever. It’s also great if you want something light to tone your chest without getting too bulky. 

To complete this workout, do each exercise back to back for 30 seconds each. Then take a 1 minute break and repeat for a total of two sets. Here are 7 workouts you’ll need to do: 

1. Normal pushups Lay on your stomach. Put your hands shoulder-width apart. Tighten your core and keep your elbows close to your body.Slowing move down until you are about 2-3 inches from the ground and push back up. Make sure each rep is about 3-4 seconds long. If you can’t do normal pushups, go to your knees instead of your feet. 

2. Diamond pushups Same as normal pushups, just put your hands closer together forming a diamond shape with your hands.

3. Wide pushups Same as normal pushups, just put your hands past shoulder-width apart. 

4. Bottom pushup hold Hold your arms at 90 degrees in the pushup position. Remember to keep your core tight. 

5. Top pushup hold Hold your arms and body line straight. Flex your core to make sure it is tight during the hold. 

6. Left staggered pushups Same as normal pushups, just move your left hand higher up than the right. If you can’t do normal pushups because of fatigue, go to your knees instead of using your feet. 

7. Right staggered pushups Same as normal pushups, just move your right hand higher up than the left. 

Again, if you can’t do normal pushups because of fatigue, go to your knees instead of using your feet. Now you have a therapeutic chest workout that you can do at home amidst this pandemic. Kaya grab your yoga mats na at sabay sabay tayong mag #HATAWHUEBES

#physicalfitness #stressreliever #stressfree #chestworkout #workout #mentalfitness #mentalheathawareness #mental stability #leisureworkout #hatawhuwebes #kalendaryokinaiya

[kalendaryokinaiya]

Day 17 - Hataw Huwebes

5 minutes may be all that you need in the morning for an excellent core workout.  Below, are the tools for a full-core workout routine that will turn your flab into fab. This five-minute core workout routine is sure to make you sweat. 

To complete this workout, do each exercise back to back for 30 seconds each. Then take a 1 minute break and repeat for a total of two sets. Here are 4 workouts you’ll need to do: 

1. Basic plank Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. Repeat this movement for 30 seconds.  It doesn’t sound that difficult, but your abs will feel it. 

2. Plank with T-rotation In a prone position (face down), elevate your body up on your elbows and your toes hip-distance apart on the floor. Keep your elbows directly below your shoulders with your forearms parallel to each other. Raise one elbow up off the floor as you rotate your body and your heels are placed on the ground. 

3. Core roll up Core Roll-ups – true to the name — strengthen your core while lengthening and stretching your back and hamstrings. The full range of motion used in this exercise engages more muscle fibers than many core exercises. You can use this with or without light weights. 

4. Mountain Climber twists One of my favorite exercises! The mountain climber twist is a dynamic exercise that works several muscles simultaneously and increases your heart rate, which causes the metabolism to speed up to convert more calories into energy. This move helps increase your aerobic fitness, agility, and flexibility. Did you work up a sweat? I know your abs are thanking you for it! 

Now you can work on your core strength at home and be productive during this pandemic!! So let’s grab our mats and shout #HATAWHUEBES 

Try to increase reps when you feel you’re getting stronger!!

#hatawhuwebes #workout #abworkout #coreworkout #mentalheathawareness #mental stability #phsycialfitness #kalendaryokinaiya

[kalendaryokinaiya]

Day 10 - Hataw Huwebes

Toned legs aren't just for show. Aside from helping you feel proud when wearing thigh-hugging pants, strong legs will make your favorite form of exercise feel easier, and building muscle mass also keeps your metabolism going strong. For this week, we are going to complete an intense 5-minute bodyweight leg workout. This workout requires no equipment whatsoever. It’s great if you want something light to tone your legs without it getting too bulky. Let’s get after it and work out those legs! 

To complete this workout, do each exercise back to back for 30 seconds each. Then take a 1 minute break and repeat for a total of two sets. Here are 7 workouts you’ll need to do: 

1. Basic Forward Lunge Lunges can help you develop lower body strength and endurance. They’re also a great beginner move. Stand tall with feet hip-width apart. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel. Press into right heel to drive back up to starting position. 

2. Basic squat It’s sometimes referred to as the king of all exercises, and for good reason. The squat is a full-body fitness staple that works your glutes, quads, and hamstrings and sneakily strengthens your core. 

3. Switch jump Begin in a lunge position with the right knee forward. Jump the feet, and switch them so the left leg is in the front. Continue jumping for one minute. Love this thigh and cardio move! 

4. Temple with toners From a Goddess (Temple) wide-squat position, raise your right heel, and pulse the hips up and down for 30 seconds. Then lift the left heel for another 30. You'll feel this in your outer thighs and calves. 

5. Single leg deadlifts Standing upright, balance on the right foot. Extend the left leg behind you, and lean your torso forward reaching your arms towards the floor, allowing your left leg to lift up towards the ceiling behind you. Keep the leg straight and squeeze the left glute at the top. Then lower the leg back down towards the ground and bring your torso up to center. Repeat then switch sides. 

6. Back lunge and lift Start standing with your feet as wide as your hips. Then, step your left foot back and lower down into a lunge. Press down through the right heel as you lift the left leg straight up behind you to work the hamstring and glute. Then lower back down into the lunge. Repeat this and then switch sides. 

7. Squat into side leg lift This progression from a basic squat will fire up your hamstrings, quads and gluteus maximus, while focusing on the gluteus medius (the side hip) during the leg lift. To perform this, first do a squat. Then, as you stand up extend the right leg out to the right and lift it up as high as the hip to work the outer right hip and thigh. Place the foot back down and lower into a squat. 

As the largest group of muscles in your body, your glutes are key to better sports performance and making everyday tasks easier. Now you have a workout routine that will fill your leg needs. Think squatting down to pick up a box from the floor and walking it up a flight of stairs.

#workout #hatawhuwebes #kalendaryokinaiya #mentalheathawareness #physicalfitness #fitnessleisure #mental stability #mental health

[kalendaryokinaiya]

Day 3 - Hatawa Huwebes

Sweat is just fat crying!

The last couple of months have been pandemonium here in the Philippines. Lahat tayo affected, and bilang isang tao na physically active, I go to hit the gym a lot before this pandemic. Problemado ka ba kase walang bukas na gym? Not a problem kase as sad as I am about not being able to go to the gym, at least pwede parin naman tayo mag work out at home!! Ngayon samahan niyo ako at sabay sabay tayong magpapayat at maging fit every #HATAWHUWEBES 

For this week, we will focus kung paano nga ba ang tamang paraan para i-stretch mo yang katawan mo bago ka mag workout! To complete this stretching, do each exercise back to back for 30 seconds each. Then take a 1 minute break and repeat for a total of two sets. 

Here are 7 stretches that you'll need to do: 

1. Jumping Jacks Favorite ko 'tong gawin kase light intensity exercise siya lalo kapag pre-workout. Since instantly activated yung various muscle groups sa katawan mo, they’re perfect for any workout you’re about to do. Not to mention, they’re a sure-fire way to get your heart rate up.

2. Full Leg Stretch I personally love this stretch kase it prepares your legs before a workout. Muscles in your legs have a tendency to get sore pretty easily, so this stretch is the key to preventing any stiffness. Prop your leg up or do this stretch sitting, then raise your arms and reach for your calf, ankle, or toes. 

3. Light Jog Another great pre-workout stretch is to go for a light jog. Kahit di naman parang hit na super intense, perfect 'to for slowly getting your muscles moving and warmed up. It’s a great way to start any workout before you really hit the ground running (literally). You can simply modify it to a power walk if jogging is too much. 

4. Quad Stretch To feel this stretch to its full potential, do this one standing. If you need to balance, feel free to hold onto the wall, a stable chair, your stroller handle, your workout buddy, or whatever you may have handy nearby. Preferable ‘to gawin bago ka mag arms day or chest day!! 

5. Runner’s Lunge This stretch focuses on the glutes, hips, quads, and calves, making it perfect for helping with any lower body soreness. Perfect ‘to before leg day!! Trust me, this deep stretch feels great and I can bet you’ll probably want to hold this one for a few extra minutes. 

6. Arms, Arms, Arms This one is so simple, but it is such a good stretch for you. Simply bring each arm across your body and you’ll feel the stretch instantly. This is a great one to do before or after any workout where you’ve just worked your shoulders, biceps, or triceps and feels like a great reward for those muscles that just worked so hard. 

7. Downward Dog Enjoying a few breaths in Downward Dog is a great way to wind down before or even after a workout , and you don’t have to reserve it just for yoga. It stretches your body from top to bottom while allowing you to work on both your mental and physical balance. If you need a little bit of a deeper stretch, focus on bending each leg at the knee and holding it there for a moment or two. 

Remember, stretching is a key part of any workout and should not be missed. Promise! It adds even more goodness to an amazing workout session, and could quite possibly become your favorite part din. Kaya grab your yoga mats na at sabay sabay tayong mag #HATAWHUEBES

#kalendaryokinaiya #hatawhuwebes #workout #stretching #stressfree #stressrelease