Saturday Summer Workout

I’m up for soccer on a Saturday morning!

I am super excited this morning to see the sunshine then, i decided to play soccer with my little man. Wow! soccer is another great form of exercise, it all-round fitness and pleasurable. Research from  University of Exeter. (2014, June 19). women group age 35 – 50 playing soccer could possibly help lower their blood pressure.

Women within this age group with mild high blood pressure achieve a significant reduction in blood pressure and body fat percentage through playing recreational soccer for 15 weeks.

 

 Saturday Morning Routine

1. First thing in the morning i drink 1 cup glass of water or 1 cup glass of lemon 1/2 (sliced) in water.

2. My breakfast include: 2 weetabix biscuit + low fat milk with 1 banana

3. 20 mins after breakfast, i warm up for 30 mins on soccer and rest for 10 mins

4. I have my bottle filled with water and my face towel just beside me

5. I’m ready to get started with my workout at home, i don’t visit the Gym!

  • Jumping jacks 15 x 2(sets)
  • Push ups 10 x 1 (set)
  • Crunches 15 x 2 (sets)
  • Bicycle 20 x 2 (sets)
  • Russian twists 15 x 2 (sets)
  • Heel touchers 15 2x (sets)
  • Thigh toners 15 x 2 (sets)
  • Squats 20 x 2 (sets)
  • Booty lift 20 x 2 (sets)
  • Booty curls 20 x 2 (sets)

Rest 15 secs in each workout.

How i refuel after workout! I like refuelling with smoothie.

 

Recipe for Banana Strawberry Oatmeal Smoothie

smoothie.jpg

 

Ingredients

  • Half cup rolled oats
  • 1 banana
  • 14 frozen strawberries
  • Half tsp vanilla extract
  • 1 cup soy milk / Almond milk or your choice of milk
  • 1 tsp raw honey
  • one hand of ice cubes (optional)

Blend all together and wait for the magic

2 strawberries sliced into 4 for topping

Enjoy!

 

 

 

 

 

 

 

 

 

 

 

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