Fitness, Uncategorized, workouts

Anti Anxiety Workout + Bonus Upper Body Strength Workout

Hey all! I’m sorry it’s been so long since I’ve posted – life has gotten a little hectic lately (okay, “a little” may be an understatement). I’m planning on writing one or two informational posts this weekend, like 5 Reasons You Aren’t Losing Weight and 8 Things You Should Never Say to a Fit Girl, but today I’m going to share a couple of workouts I wrote for myself this week.

I designed the first workout as a total body endurance workout to burn off some junk I ate this week, as well as make up for the extra rest day I took on Tuesday. Endurance and cardiovascular workouts are well known for their anti-stress and anti-anxiety benefits, and this workout fits that mold, so if you suffer from anxiety you might want to give it a try. It alternates kickboxing with strength movements, which tests your endurance, strength, and power at the same time. One thing that is a little different about this workout is that instead of performing each exercise for a set number of reps or intervals, you do them for the length of a song (of your choosing) instead. This is a great way to use your workout playlist as more than just background noise. When I did this workout, I pushed myself extra hard on the chorus, maybe adding a couple variations to the exercises, to keep my mind more engaged. It’s easy for me to pace myself and because of that I don’t always get the most out of a workout.

Another great thing about this workout is that you don’t need any equipment. You can use a heavy bag if you have one, but if you don’t, just do shadow boxing instead. You will still work up a good sweat and build power and strength even without the bag.

 

box

 

Anti Anxiety Workout

 

Perform each exercise for the length of one song. Do as many rounds as you like, one round should be about 20 minutes long, depending on the length of the songs you choose and how much you rest.

  • Boxing
  • Hip Bridges
  • Kickboxing (kicks)
  • Pushups
  • Boxing
  • Squats
  • 1 minute Plank

 

BONUS WORKOUT

This is an upper body workout I did earlier this week. It was a lot of fun and I felt it in all the right ways.

 

5 rounds:

  • 5 push press (95#)
  • 10 push-up + renegade row (20# per hand)
  • 5 pull-ups
  • 5 handstand push-ups
  • 20 plank pushups

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