A Beginner Home Workout

#fitnessfriday

A BEGINNER HOME WORKOUT 

Bodyweight Squats

20 reps 

15 seconds rest 

4 sets

High Knees

30 seconds

45 seconds rest

4 sets

Alternating Lunges with twist

20 reps

Rest 1 min 30 seconds

4 sets

Resistance Band Deadlift

20 reps

1 min 30 sec rest

4 sets

Lateral Raise with Bands

20 reps

1 min 30 sec rest

4 sets

Press Ups

15 reps

1min 30 

3 sets

Glute Bridges

15 reps

1 min rest

3 sets

Crunches 

15 reps

1 min 15 rest

3 sets

Elbow Plank

30 seconds 

1 min rest 

3 sets

Give it a try and tell us what you think #1wishfit #workout #beginner #plan #work #athomeworkouts #exercise #fitfam #pt #program #1wishfit #birmingham #westmidlands

Guidelines for adults aged 19 to 64

To stay healthy, adults aged 19 to 64 should try to be active daily and should do: 

• at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and    
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)   

Or:

• 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

Or:

• a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
• strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)   

We recommend finding a activity you will enjoy. Search for local community groups that host this activity or if your feeling really brave create your own group.

We would love to hear how you get on by email info@1wishfit.com or if you would like to know more about how we can support you use the above address or even call us on 0121 339 5002

We would love to help you transform too

“For things to change you have to change” Jim Rohan

Carbohydrates are needed

TASTY TUESDAY
Egg Muffins

How to make
Start off by making the base recipe. It’s simply 3 ingredients

10 large eggs but you could have 5 whole eggs and 5 egg whites

Teaspoon salt (or to taste)
1/2 teaspoon black pepper (or to taste)

Whisk them together in a large mixing bowl. Add any other seasonings you like.

Chop up any vegetables or proteins you like and mix until combined.

Divide into muffin cups (1/2-2/3 cups full) and sprinkle with any additional toppings.

Spray tins with non stick cooking spray.

Place the ingredients into the muffin tray compartments and cook at about 200c or 400F until fully cooked.

Once cooled they can be stored in resealable bags or glass containers.

Ideal for breakfast or lunch

1wishfit Ltd are looking for self motivated open minded individuals who would like to join our mission to develop a more healthier active lifestyle. 

The role is on a self employed basis and hours that fit around you with no targets to meet.

Be part of a growing team that’s matching the growing trends for needing a more healthier, active lifestyle by help support your local community.

UK +44 0121 359 5002 to arrange a call