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20-minute home workout

WH&F Head Trainer Sheena-Lauren shares her exclusive 20-minute home workout. All you need is a stopwatch, a mat and a box or chair. Let’s go!

The workout

This workout is divided into four five-minute blocks, all you need is 20 minutes. Set your stopwatch for five minutes with the alarm sounding every 10 seconds.

Starting with push-ups and dips, set yourself up over the box (a chair is also good) to form an incline-push-up position. Once you have started your stopwatch, perform push-ups, trying to touch the box with your chest on each descent (maintain your range).

When you hear the 10-second alarm, flip around and launch into your dips.

At the next 10-second alarm, flip back around for push-ups. Continue until you hear your five-minute alarm.

These combinations with endurance are designed to cause serious pain (muscle fatigue)! Next, move on to your second block of five minutes, combining toe taps and crunches, your third block combining squats and squat holds and finally your fourth round, combining explosive squat star jumps and scissor jumps.

View the original here –

20-minute home workout

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Paige Hathaway

9 hours 44 minutes ago

In my story, the princess saved herself ✨
She no longer allowed herself be defined by the struggles in her life. Instead she chose to amplify the things that gave her joy and she looked into the future with such courage it would scare you. She finally learned to stop making other people the authors of her life. That’s when she found her own voice, made her own rules and very much lived her own life. She did not ask permission to make her dreams come true, nor did she wait for others to share her confidence in the path she set for herself because she knew the right people would eventually catch up. Throughout her life she made some questionable choices, many of which led to difficult circumstances but the most important choice she ever made was to give herself a second chance. She wanted something else, something different, something more... and that’s what she became. Now she is the queen of her own castle and everyday is the beginning of a brand new adventure.

Paige Hathaway

1 day 3 hours ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

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