Try out our ultimate twenty-minute Treadmill workout for the ultimate sweat sesh! It’s time to burn those quarantine calories.
Time (Mins) | Incline (%) | Speed (MPH) |
0 to 3 | 0 | 2.5 - 3.5 |
3 to 5 | 3 | 2.5 - 4.5 |
5 to 11 | 3 | 6.5- 8.5 |
11 to 13 | 6 | 8.5 |
13 to 14 | 3 | 2.5-3.5 |
14 to 16 | 4 | 6.5 - 8.5 |
16 to 17 | 0 | 8.5 - 10.5 |
17 to 18 | 0 | 2.5-3.5 |
18 to 20 | 1 | 8.5 - 10.5 |
Hope you enjoyed this quick and effective cardio HIIT session. How did you fare the Livelo Treadmill challenge?
Rent Livelo’s easy treadmill for $280 or our Premium Treadmill for $380!
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Get your body energized and ready before your upcoming sweat sesh with a quick stretch using your resistance bands. Loop your bands around the balls of your feet or thighs to activate your leg muscles. You can also use this before your mobility or rehabilitation exercises. This is a great way to provide pain relief to aching muscles, and relieve tension in your joints.
With the addition of resistance bands, you can elevate the quality of your workout, and target the necessary muscle groups. This is the perfect time to enjoy a low-rep body workout with a heavy resistance band. This will be the best way to achieve optimal results, and define your muscles.
Using resistance bands while training can help lower the impact of your workout, provide your joints with more support and resistance. This helps increase the effectiveness of your strength training exercises, and helps lower the amount of stress placed on your joints with each move. Say goodbye to any future injuries, and say hello to safe training!
Whether you’re a beginner or have been working out for a while, training with resistance bands is a great way to target your muscle groups, add variety to your workouts, and exercise safely.
]]>The downward facing dog is the perfect way to get a dynamic stretch in for your feet, hamstrings, calf muscles, and biceps. If you’ve been sitting at the desk for too long, this is a great way to open and strengthen your shoulders, leaving you feeling strong and relaxed. This pose targets your core, hip flexors, knee joints, and your quads. Energize your body by owning your downward-facing dog!
The move: Place your hands and knees on the mat. Slowly, push your hips back and upwards, and straighten out your legs, as seen in the picture. Allow your head to hand, and move your shoulders away from your ears. Keep your tailbone high, and sink your heels into the floor. Exale, and bend your knees to return to your original position.
Cat-Cow Stretch (Chakravakasana)
Experiencing stiff shoulders and an achy back? Loosen up those shoulder muscles with this simple cure: the cat-cow stretch. This is also a great way to warm up the body before you engage in any form of activity. This pose will help strengthen your neck and torso, whilst opening up your chest for some slow and deep breathing.
The Move: Begin with your hands and knees on the floor. You want to maintain a neutral spine position, with your core and back muscles engaged. As you take in a deep breath, allow your stomach to soften, arch your back, and lift your head upwards. This position is known as the ‘Cow’. As you exhale, round your spin upwards, pulling in your abdominal muscles, and slowly tuck your chin to your chest. This position is known as the ‘Cat’. Repeat 2-3 times, make sure to take in deep breaths.
This is a great pose to end your yoga session. If you’re experiencing back pain, this gentle stretch will target your back, hips, and thighs. This is an excellent pose to reconnect with your breath, and give your body an energy boost.
The move: Start with your hands and knees on the mat. Slowly, allow your body to rest on knees. Spread your knees as wide as possible, allowing only your big toes to touch. Propel your body forward, and let your stomach rest between your thighs. Allow your forehead to rest on the floor. Stretch your arms out in front of you, with the palms facing the floor. Lean forwards to give yourself a dynamic stretch.
]]>1 Tool. 3 Moves. 1 sculpted core. Wondering how? Rent Livelo’s Ab-Roller for $24.95, and test out the moves yourself!
The Ab-Roller is the perfect tool to activate your abdominal muscles, shoulders, arms and back. Whether you’re new to working out, or you workout regularly - this is great for all fitness levels for a fun, intense workout.
Move 1: Kneeling roll out
First, grab an exercise mat (Buy Livelo’s yoga mat for $39.95) to provide for a soft yet sturdy ground to provide your body with support. Place your knees on the ground, with your shins lifted. Ensure both hands are gripping the ab-roller handle. Make sure you engage your core, and keep your arms straight. Begin to roll outwards away from your core, making sure to not arch your back. Roll back to the starting position.
Move 2: Angled roll out
This move is quite similar to the one above; however, the only difference is that you’ll be rolling out at an angle. Adopt the same stance as the move above. Begin by rolling 45 degrees to the right, roll back to center, and then roll 45 degrees to the left. Repeat at least 5 times to really feel that burn!
Move 3: Ab wheel plank
Strengthen out those stability muscles, and test out your balance. Begin on your mat, and slowly come up on all fours. Grab the handles with both hands, and push your torso up into a plank position. Make sure your hips aren’t arching too low or too high. You want to aim for a straight line. Hold this position for 45-60 seconds.
The Kettlebell is a highly underrated yet versatile piece of equipment to train with, regardless of your skill level. Whether you’re swinging, pushing or pulling, this can be a great way to torch out calories, strengthen muscles and raise your heart rate. Don’t believe us? Try out these challenging moves, and turn your bedroom into a new homemade gym!
The kettlebell deadlift is a great way to strengthen your lower body (glutes, hamstrings, calves) and your upper body (erectors, lats, core). These moves can play a pivotal role in improving your posture and balance.
The move: Stand on a flat surface hip-width distance apart, with the kettlebell placed in-line with your feet. Take a deep breath in to engage your core. Develop a soft bend in your knees and send your hips back until you are able to grab the kettlebell handle. Grab the handle with both hands, and push into the ground. Strengthen out your arms, and lift the kettlebell just above your knees.
Say hello to your new favourite squat variation. This technique is easy to perform, and is a great way to engage your full body. Get ready to work out your quadriceps, glutes, hamstrings, and calves.
The move: Hold the kettlebell with both hands in front of your chest. Carefully send your hips back, and perform a squat.
Show off your upper body strength in this dynamic move. This powerful exercise targets your glutes, hips, hamstrings, and the muscles on your shoulders and back. Get your heart rate pumping with just one quick swing.
The move: Bend your knees slightly, and reach out to grab the kettlebell from the ground, and hike it back between your legs. Remember to keep your core engaged. Squeeze your glutes and let your hips snap forward before coming to a standing position.
In case a pushup wasn’t hard enough for you, ramp up the power with these Kettlebell Pushups. This move is a great way to gain upper body strength, and develop stability in your wrist and rotator cuff muscles. Get ready to perform this exercise anytime, anywhere.
The move: With the Kettlebell placed on the mat, prop yourself up in a plank position, with both hands holding the kettlebell. Slowly, bend your arms to lower yourself to perform a regular push-up. Then, push off the kettlebell, back into the plank position and repeat 5x.
Time to perfect your curtsy with this challenging move. Sculpt your glutes, improve your posture and develop serious lower body strength in one simple move.
The move: Begin in a typical standing position, allowing the kettlebell to rest against your right forearm. Perform a curtsy lunge by pushing one foot behind you and lunging at a 45-degree angle. Push back to return to your starting position, and repeat the movement with the kettlebell in your other forearm.
Which move will you be trying first?
Rent Livelo’s Kettlebell for $29.95 here.
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