{"id":4644,"date":"2016-10-27T14:12:32","date_gmt":"2016-10-27T12:12:32","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4644"},"modified":"2016-11-16T14:24:35","modified_gmt":"2016-11-16T12:24:35","slug":"autumn-time-challenge-accepted","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/autumn-time-challenge-accepted\/","title":{"rendered":"Autumn time\u2026.challenge accepted!!!"},"content":{"rendered":"

Getting back into a workout routine quick and easy!!!<\/p>\n

Autumn \u2026.the atmospheric season…!!!<\/p>\n

Cooler temperatures \u2026 goodbye\u00a0 summer \u2026hello\u00a0 fall. Back to basics. The\u00a0truth is that you need time to build your daily routine after summer but\u00a0finding time to exercise can be a challenge. Consider your fitness goals\u00a0and start a fitness program in combination with healthy diet. Motivate\u00a0yourself and brink back your shape and physical condition after the\u00a0“laziness” and the irregularities of the summer!<\/p>\n

Don\u2019t waste time\u2026!!!<\/p>\n

Give to your body what it needs\u2026the best performance ever. How is this\u00a0going to happen? Following a body weight training challenge, containing\u00a0dynamic, strength and condition exercises. That is the way you will\u00a0increase your metabolism, you will reactivate all your muscles, you will\u00a0improve your endurance and for sure you will prepare your body for more\u00a0demanding workouts.<\/p>\n

1st\u00a0 combination:\u00a0 Knee lunges \u2013 butt kicks<\/strong><\/p>\n

\"knee-lunges\"<\/p>\n

Stand straight up with your feet flat on the ground, hip-width apart.\u00a0Take a big step backwards with your right leg. Lower your body until\u00a0your right foot touches the ground, toes first. Keep your knee joint\u00a0 at\u00a090-degree angles.\u00a0Return to your starting position by pushing off the floor with your left\u00a0foot . During the way back, drive your right knee forward on the same\u00a0line with your hips. Repeat the reverse lunge for 15 reps and switch the\u00a0leg. Then stand with your legs shoulder-width apart and arms either down\u00a0by the side of behind on top of your pelvis. Bent your left knee behind\u00a0you so it touches the glute, return that leg to the floor and repeat\u00a0with the right leg. Perform 30 reps quick butt kicks running.<\/p>\n

2nd combination: Rotational Chop \u2013 Cross Jumping jack<\/strong><\/p>\n

\"rotational-chop\"<\/p>\n

Stand with your feet wider than your shoulder and knees slightly bent.\u00a0Join your palms and stretch your arms on the same level with your chest.\u00a0Concentrate on using your abs to twist your body from one side to the\u00a0other for 20 reps. Continue from a standing position with your feet\u00a0shoulder-width apart and extend your arms straight out to either side\u00a0with palms facing down. Jump and cross your right foot over your left\u00a0and on the same time drive your arms close to your body. Then cross with\u00a0the opposite foot. Continue alternating sides and repeating this\u00a0movement until you complete 20 reps.<\/p>\n

3rd combination: push up \u2013 climber running<\/strong><\/p>\n

\"push-up\"<\/p>\n

Complete 8- 10 reps of push up ( kneeling push ups is the best option\u00a0for novice trainees), stay on\u00a0 push up plank and drive alternate\u00a0 your\u00a0knees towards your chest for 30 quick reps.<\/p>\n

4th combination: abs single leg stretch \u2013 isometric boat<\/strong><\/p>\n

\"leg-stretch\"<\/p>\n

Lie on your back and place your hands behind your head. Keep one foot\u00a0flat on the floor and Lift the other up to 90 degrees (knees bent). Lift\u00a0your head and shoulders off the floor as if performing a crunch and on\u00a0the same time extend upper leg straight in front of you with your toes\u00a0pointed. Repeat the exercise for 12 reps in every leg. Then stay on\u00a0lying position and lift both of your legs up to 90 degrees (knees bent).\u00a0Lift your torso off the ground by curving your spine and placing stress\u00a0upon the rectus abdominus. Once you get to the maximum \u201ccrunching\u201d\u00a0position, extend both of your legs and hold for 10 to 15.<\/p>\n

Warm up is necessary before starting the program .\u00a0 Have a few minutes\u00a0of easy spot running, mobility exercises for hands and feet and stretching. Each combination is repeated two to three times depending on\u00a0your fitness level. Finish your workout with stretching for entire body.<\/p>\n

If there is an\u00a0 injury or other features before you begin any form of\u00a0exercise, consult your doctor.<\/p>\n

Grigoris Dogas, Personal Trainer, Seminar lecturer, AthensTrainers\u00ae\u00a0Associate<\/p>\n

\"dogas\"<\/p>\n

\u03a0\u03b7\u03b3\u03ae: fitness & spa, \u03c4\u03b5\u03cd\u03c7\u03bf\u03c2 50<\/p>\n","protected":false},"excerpt":{"rendered":"

Getting back into a workout routine quick and easy!!!<\/p>\n","protected":false},"author":1,"featured_media":4477,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,602,604,603,218],"class_list":["post-4644","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-fitness-program","tag-knee-lunges","tag-leg-stretch","tag-push-ups"],"acf":[],"yoast_head":"\nAutumn time\u2026.challenge accepted!!! 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