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10 Minute Full Body Dynamic Warm Up


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.

Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

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Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By:

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. This 10 MINUTE FULL BODY DYNAMIC WARM UP will get you warmed up and ready to Go Good.

Fitness on the Fly , Airport Gyms on the rise

Passengers flying out of Baltimore/Washington International Airport will soon be able to get a real workout — and a shower — before their flights.A post-security fitness facility, called ROAM Fitness, is scheduled to open at BWI on Monday, in the new connector between Concourses D and E.The workout space will be open daily from 5 a.m. to 10 p.m. and is large enough to accommodate 21 people, who will have access to cardio equipment, stretching space, free weights, kettle bells, medicine balls, stability balls, a TRX system, yoga mats and a pull-up bar.Travelers who don’t have their own workout gear can borrow activewear or purchase footwear and have their own workout outfits vacuum-sealed after a visit to keep odors from mingling.

There’s also a shower reservation system to make sure everyone can freshen up before their flight.“To ensure travelers can dedicate the appropriate time and energy for their workout and enjoy a refreshing escape from the stresses of air travel, we made sure our facility was located after security, since going through security is a time variable that can never be predicted,” said ROAM co-founder Cynthia Sandall.Access to ROAM Fitness at BWI is currently $40 for a day pass, $175 for a monthly pass and $600 for a yearly pass. Passes can be purchased online, on a smartphone or at the door. (Check the website for deals on discounted passes.) The next ROAM Fitness center scheduled to open in 2017 is slated for Charlotte Douglas International Airport.

ROAM Fitness claims to be the first public-use post-security airport fitness center with both a gym and shower facilities, but it is not the only airport fitness center.In North America, travelers can purchase a day pass for $15 to use the fitness and showering facilities (and heated indoor pool) at the Westin Detroit Metropolitan Airport, which is attached to the Detroit Metropolitan Airport McNamara Terminal. For $20 ($22.40 with tax), travelers can get a day pass to use the pool and extensive fitness facilities at the Hilton Chicago O’Hare Airport, which is accessible from O’Hare via underground walkways. And there’s also a branch of GoodLife Fitness on the arrivals level of Terminal 1 at Toronto Pearson International Airport ($14 CAD/about $11 US for a 14-day trial membership.)






Post-Workout Behavior, Why It Matters

Do wonders for your workout.

Follow these after-exercise tips … Often, we feed the “fitness meter” its daily investment only to exit the Center and overcompensate for our healthy activity. Suddenly, we may feel entitled to eat that cheeseburger and fries, followed up with a couple hours on the couch watching mindless TV. Use your post-workout actions to enhance your fitness efforts. A healthy lifestyle goes beyond a daily exercise session. Follow these tips to maximize your fitness efforts:

EAT Well.

An intense workout does not justify a junk-food binge or even a big meal. We often assume we burned more calories than we actually did. An effective solution: Focus less on food’s calories and more on how much activity it actually takes to burn off that food. For example, a popular fast-food grilled chicken ranch BLT sandwich (approximately 440 calories) would take a 154-pound, 5’10” male about an hour of weightlifting to burn off. One post-workout indulgence can cancel the benefits of an entire fitness session. After your workout, keep the healthy vibe going with a nutritious snack or meal packed with the protein and carbs needed to replace essential nutrients used during exercise. Smart post-workout food choices also help the body recover better from the physical exertion expended—and increase your fitness success.


Water consumption is essential before, during, and after a workout. Experts suggest drinking 24 ounces of fluid for each pound lost during exercise. This can be determined by weighing yourself before and after a workout.

Drink beyond your thirst. Thirst is not always an accurate indicator of hydration. Monitor urine frequency and color to assure you are consuming enough fluids. After an intense or lengthy workout, consider a sports drink to replenish lost electrolytes as well.



Your future self will thank you a thousand times for stretching regularly, especially after exercise. Those who skip this essential part of their workout, including young athletes, live to regret it. The negative effects appear in joints and muscles later in life, causing everything from decreased range-of-motion to chronic aches.

Schedule 10 to 15 minutes at the end of your workout to complete a full-body stretch. Muscles will be warm and flexible then, allowing for easy, deep stretching. This post-workout habit helps prevent injuries, and maintains healthy joints and muscles. It also acts as an overall cooldown for the body, which helps the heart and circulatory system transition.

Keep Moving .

How we spend time beyond the workout has a significant impact on health and weight loss goals. Research continues to reveal the importance of movement throughout the day. Physical activity helps burn calories and improve overall health. Formal fitness is a positive and essential element of a healthy lifestyle. Yet, the benefits can be negated by sedentary habits the rest of the day.

Regular exercise definitely improves your health. However, avid exercisers can unintentionally increase their risk for heart disease, obesity, and other health issues by how they spend the rest of their waking hours. By staying mobile, you improve your health and continue to burn a bunch of calories beyond what you accomplish at the Center. Easy, ongoing movement also helps keep joints and muscles flexible.

Don’t sabotage your workout efforts. Complement them! Follow through fitness with the healthy habits your body deserves.