Pumped Up Active Full Body Workout

Full body TONE anyone?! Get your heart rates up and full body ACTIVE with this PUMPED UP ACTIVE FULL BODY Workout! NO EQUIPMENT! Get our new BTES tropical collection ANKLE WEIGHTS for an extra BURN! We only have a few of these left! Want that extra motivation and longer daily workouts? Download the BTES APP for FREE and become a VIP!

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Total-Body Benefits of the Pumped Up Active Full Body Workout

Maintaining a Healthy Lifestyle : Good health is not just about the absence of disease or illness, it is a state of complete physical, mental and social well-being. That is why it is so important to eat a balanced diet, have regular exercise and avoid things that prevent you from staying fit and healthy! It really is all about 80% Nutrition & 20% Fitness! Getting plenty of rest and keeping active creates a daily balance that will enhance your physical and emotional state.

Being healthy should be part of your overall lifestyle and by living a healthy lifestyle you can help prevent yourself from chronic diseases and long-term illnesses. Feeling good about yourself and taking care of your health are so important for your self-esteem and self-image. Maintain a healthy lifestyle by doing what is right for your body by having a balanced diet. A balanced diet is easier and more beneficial than a low-fat or low-carbohydrate diet, for most people to maintain. Taking time in your day for that regular physical activity and maintaining a regular sleep pattern are essential basic ways to stay fit and healthy!

Energy : Exercise increases your level of endorphins, which are natural mood lifters. Exercise helps by getting your sleep patterns back to normal. We know getting enough sleep can protect the brain from damage and having a high quality sleep will make you feel more refreshed during the day. Exercise gives you a focused activity that can help you feel a sense of accomplishment. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins, is going to raise your energy level. This enables you to have greater endurance throughout the day. Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level.

When it's easier to do your daily activities, you'll have energy left over and you will not feel so tired when the work is done. Endorphins are our body's natural hormones that get released when we are doing something that requires a burst of energy — they are the things that make us perform and make us move. Exercise tends to increase those levels that contribute to the feeling of euphoria and happiness!

Exercising can actually make you feel good! It might not seem like it when you’re feeling a little out of breath and red in the face, but getting your body moving can significantly improve your mood. Exercising can also work wonders for your mental health and what you do with your body can have a powerful, maybe even life-changing effect on your mind. It’s thought that taking part in a little physical activity every day can help maintain and improve your wellbeing in a number of different ways. It can bring about a sense of heightened self-esteem and self-control, as well as giving you the push you may need to realise your ability to rise to a challenge.

Energy Balloons! When you inflate a balloon, it stores potential energy - have your 10 Energy Balloons to help you get through your day and when one pops don't let it get you down! Move on!

Do you want to know more about how to build and sustain your mental energy? Sit down and listen to my Podcast 'How to Build and Sustain Mental Energy' on the It Takes Grit channel! You can learn some simple tricks that you can implement that will increase your mental energy throughout the day.

We cover -

Brain food!
What are your limits?
Looking after yourself!

Join me as I discuss how having a "fit mind" can play a part in your decisions, emotions and your ability to pay attention.

Nutrition : Eating a balanced and healthy diet will ultimately help you to eliminate unwanted weight in areas that you want to work on. Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood.

Sometimes we’re misled about what a good diet is supposed to look like, fortunately I have an awesome Nutrition Plan that help get people closer to their dream bodies every day. My personal coaching and meal planning will have you feeling amazing in no time! It takes time and consistency to start seeing good results and to achieve a full body transformation. The bottom line is 'it has to become a lifestyle' or the weight and body fat will eventually come back if you stop exercising. That is why we say '20% Exercise and 80% Nutrition!'

Our free 5 Day Better You Program will give you the simple steps to create long-lasting healthy habits. We will personally work with you on your body transformation goals to set you up for success. What is stopping you from seeing results? The biggest problem I found to achieving results is that most people think they will not be able to stick to it. They get overwhelmed with all the information and then life gets in the way.

When I realized that 80% of how you look and feel is down to what you put in your body and 20% of it was working out my results began to happen and fast!

We can help you with this on the 5 Day Better You Program

Pumped Up Active Full Body Workout - What are we doing in today's workout?!

Reach Ups Touch Left to Right : A great start to this workout where we will be doing 45 secs exercise and 15 secs rest! Reach up high with both arms, bend down and tap your left foot with both hands. Repeat and do the same touching your right foot. Go nice and high and pull your core in really tight. Make a slight twist to work your oblique and glute muscles even harder! Push your knees out to the side as you go down, push your arms up high and push down again low! Keep reaching up and tapping down to the ground, really building up great energy and enjoyment throughout this exercise. 5 4 3 2 1 and gently release.

Hip Opener to Squat L & R : Start with your right leg first, hold your core in tight and get yourself in the state of READY! Take one leg up and over to the side. Make a big circle with your leg and push your knees out to the side. You can place your hands on your hips or out in front, do whatever you are comfortable doing! Stand up nice and tall and make that squat. Create a big semi-circle with your leg and smile with every rep you make. Hold your hands and arms out in front of you then take it over to the other side with your other leg. Swing that leg in and out to the side and keep moving! Really push your knee out and keep your chest lifted. Breathe and relax.

Wood Choppers L & R with Knee Tuck : Take your arms down to one side, twist and reach up. As you bring your weight up hold your knee into your chest. Lift your arms up, pull your knee into your chest and shoot those arms up again. If you want a bit more challenge add those weights in! Twist your core, bring your knee in and shoot those arms up. Go all the way down and then bring your knee back and shoot those arms up again! Try and get a bit lower each time with each lunge that you make. Change sides and go down to the ground again, moving your body all the time. Keep moving your body so that you can feel that heart rate increasing with every single rep.

Be Active by Actively moving your body on a daily basis! Remember to exercise your body every day and to keep moving to really keep your energy and mindset positive! Roll with it and don't get frustrated, protect your energy and learn to grow from this!

Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!