Get ready to feel the BURN in those ABS and TONE your CHEST with this 2 in 1 BLAST ABS and TONE CHEST Workout at home. If you are doing this workout let me know in the comments what part of the world you are joining us from.
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Total-Body Benefits of Blast Abs & Chest Workout
Confidence: Sometimes self-esteem issues are tied to body perception. Regular exercise helps build confidence by improving our body image. While exercising you're likely to strengthen and tone your body, and seeing these results can greatly improve your self-esteem and help you feel better about the way you look.
To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That's why we often feel so at ease and things are clear after exercising and eventually happy. When you exercise, it increases endorphins, dopamine, adrenaline and endocannabinoid - these are all brain chemicals associated with feeling happy, feeling confident, feeling capable, feeling less anxiety and stress and even less physical pain.
Exercise and confidence can really...
Improve your Mental Health - by building physical strength, exercise can really make a difference. It's been shown to reduce depression, anxiety and negative moods as well as alleviate low self-esteem and social withdrawal.
Reduce stress - any form of exercise, from aerobics to strength training to yoga, can act as a stress reliever. Physical activity in any form boosts feel-good endorphins and distracts the mind from daily stresses.
Gain a Sense of Accomplishment - one of the biggest payoffs of exercise is that, through focus and physical movement, you're able to feel a strong sense of accomplishment. Whether you beat an old time in the 100-meter dash or add time to your daily walk, exercise can give you a sense of pride at having achieved a particular goal.
Improve your Brain Function - during endurance exercise, a molecule called Irisin is produced in the brain through a chain reaction. Scientists believe it has neuroprotective effects and can activate genes involved in memory and learning.
Start Feeling Better - in the short-term, exercise has been shown to enhance our mood and influence our minds toward adopting more positive thoughts. In the long-term, physical exercise can improve our confidence by making us feel good about our physique and abilities. Combine strength training, cardio and flexibility-building disciplines like yoga to reap the benefits of an all over approach to fitness.
We can help you with this on the 5 Day Better You Program
Blast Abs & Chest Workout! What are we doing in today's workout?!
Bent Over Rows : For this exercise you need 2 weights and you really must pull your core in tight throughout! Pull your weights in towards your waist and slightly bend your legs. Keep your balance and body steady. As you squeeze your elbows in towards your waist pull that belly button in too! Twist your core and keep your body moving!
Overhead Press to Waist : Stand on the mat holding a weight in each hand. Keep one single arm out to the side and then push up to the sky. As you go out to the side then lift and hold. This exercise will really work your abs and chest and just make you feel so confident! Squeeze out your back each time and release!
Push Up to Shoulder Touch : This is a great chest exercise! Go onto your knees and push your elbows out to the side into a push up position. As you go down into that push up position keep your body steady on the mat. Bend your legs and raise your feet, only keeping your knees on the mat as you push up and down. As you go down then tap your shoulder with your arm. Gently release and flip over onto your back. You can do this!
Full Sit Up Knee to Chest : Sit on your booty, lie back and shoot your legs out. Come up and bring your arms out towards your feet. Keep your legs straight and lift up through the chest. Remember to extend your body into a really long position. Keep extending your legs nice and long and keep your body moving. Be Confident! You are stronger today than you were last week, last month and even last year! Release your body and move onto the next exercise!
Laying Down Chest Press : You need two weights for this exercise. Lie on your back with your legs bent at a 90 degree position. With your weights in your hands push up and bend your elbows as you drop down. Release and relax!
Single Leg Flutter Kicks : Extend both of your legs up to the sky. Bring one leg down and flutter as you keep the other leg up straight and high. Hold your head with your hands and keep your elbows out to the side. Lift up through your chest. Then release and take over to the other side. Lift your chest up higher and pulse. Your Abs should now be BURNING and On Fire! Keep your legs fluttering and to make it easier bring your legs up higher. Then do the same with weights. bring your knees into your chest and gently rock to end this great workout!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Have a go at the Blast Arm Fat With Weights Workout! Your ARMS will never be the same after this 12 MIN ARM FAT BLAST with Weights Home Workout. This Workout will help you target your triceps and under arms to banish that stubborn fat!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
