Fitness Archives - Page 27 of 27

Getting a mini before bed workout is the perfect way to start your evening, especially for guys. If you have trouble falling asleep or suffer from insomnia, exercise before bed might be just the thing you need. An ab workout before bed, arm workout, or squats before bed might be exactly the exercises you need to help you fall fast asleep. Exercise Before Bed Benefits Luckily, getting a workout in before bed has many benefits. 1. Relieves stress and tension 2. Helps you fall sleep 3. Improves mood 4. Helps you sleep more deeply 5. Improves sleep quality 6. Increases blood flow You only need 8 minutes to produce a high-quality workout. You would think doing a quick, mini before bed workout would get you wired and keep you up, but one study claims the opposite. It showed that exercising before bed didn’t make sleep worse, but improved the duration and quality of your shuteye. Study participants who did a workout within four hours of bed spent an average of 21.2% of the night in a deep sleep. Those who didn’t workout only spent an average of 19.9% of the night in a deep sleep. This gives your body a better opportunity to achieve R.E.M. (Rapid Eye Movement) sleep to get you adequate rest and recovery. R.E.M. sleep is the time when your brain and body become energized and dreaming occurs. R.E.M. is thought to be involved in the process of repairing, storing memories, learning, and balancing your mood. Are you tired of taking pills to help you sleep? If this is you, you might be in luck. An additional study found that participation in exercise training had a moderate effect on sleep quality and reduced the need for sleep enhancing medication in middle aged adults with insomnia. Any time you can naturally improve the quality of your health and sleep, the better. So, without further ado, here is: 7 Mini Before Bed Workouts for Guys Fit Test Safely do as many reps as you can within the time period. Record your results. Round 1 Warmup - Run in Place Goal How Many Did You Get? Wall Sit 30 sec Kneeling Push Up 30 sec Body Weight Squat 30 sec Ab Crunch 30 sec Workout Day #1 - Bodyweight Round 1 - Twice Through Warmup - Run in Place Jumping Jacks 30 sec Kneeling Push Up 30 sec Bird Dog Left leg, Right Arm 30 sec Elbow Plank 30 sec Round 2 - Twice Through Drink Break Squat and Punch 30 sec Bird Dog Right leg, Left Arm 30 sec Bicycle Crunch 30 sec Jumping Jacks 30 sec Workout Day #2 – Ab Workout Before Bed Round 1 - Twice Through Warmup - Jumping Jacks Ab Crunch 30 sec Left Side Plank 30 sec Right Side Plank 30 sec Glute Bridge 30 sec Round 2 - Twice Through Drink Break Alternating Plank Punches 30 sec Right Leg Glute Bridge 30 sec Left Leg Glute Bridge 30 sec Plank Hip Twist 30 sec Workout Day #3 – Bodyweight Round 1 - Twice Through Warmup - Run in Place Jumping Jacks 30 sec Downward Dog Shoulder Press 30 sec Superman 30 sec Prisoner Squat 30 sec Round 2 - Twice Through Drink Break Wall Sit 30 sec Right Leg Glute Bridge 30 sec Left Leg Glute Bridge 30 sec Bench or Chair Dip 30 sec Workout Day #4 - Endurance Round 1 - Twice Through Jumping Jacks 60 sec Plank 60 sec Wall Sit 60 sec Kneeling Pushups 60 sec Workout Day #5 – Dumbbells Round 1 - Twice Through Warmup - Jumping Jacks Dumbbell Squat 30 sec Dumbbell Left Arm Bent Over Row 30 sec Dumbbell Right Arm Bent Over Row 30 sec Inchworm Walk 30 sec Round 2 - Twice Through Drink Break Dumbbell Straight Leg Deadlift 30 sec Dumbbell Standing Shoulder Press 30 sec Weighted Feet Up Crunch 30 sec Jumping Jack 30 sec Workout Day #6 – Abs Round 1 - Twice Through Warmup - Jumping Jacks Ab Crunch 30 sec Side to Side Heel Taps 30 sec Straight Leg Kickback 30 sec Alternating Single Leg Plank 30 sec Round 2 - Twice Through Drink Break Left Oblique Crunch 30 sec Right Oblique Crunch 30 sec Left Side Lying Clam 30 sec Right Side Lying Clam 30 sec Workout Day #7 – Dumbbells Round 1 - Twice Through Warmup - Jumping Jacks Dumbbell Sumo Squat 30 sec Piked Push Up 30 sec Dumbbell Hammer Bicep Curl 30 sec Dumbbell Standing Back Fly 30 sec Round 2 - Twice Through Drink Break Body Weight Left Leg Reverse Lunge 30 sec Body Weight Right Leg Reverse Lunge 30 sec Dumbbell Overhead Tricep Extension 30 sec Dumbbell Squat and Curl 30 sec Challenge: Round 1 Warmup - Run in Place GoalHow Many Did You Get? Wall Sit 30 sec Kneeling Push Up 30 sec Body Weight Squat 30 sec Ab Crunch 30 sec Download the FREE PRINTABLE PDF version of this workout here: Download Workouts Missing any of the equipment you need for the workouts above? Check out my article ->> Top 20 of the BEST Pieces of Functional Fitness Equipment to find the best functional fitness equipment options to complete your workout. Summary: 7 Mini Before Bed Workouts (for Guys) Mini workouts before bed and sleep, if done consistently, can prove to be a match made in heaven. I hope you pushed through and made it through this week of mini evening workouts before bed. Exercise is great for sleep and for the body, no matter what time of day it is done, and even if you’re only opportunity to get it in is right before bed. Did you improve on your goals? Did your sleep improve by the end of the week? I hope the answers to these questions are yes. Don’t fret if you don’t see immediate results. It typically takes about 16 weeks to see the full extent of your workouts. I hope this program can be used as a springboard to help you continue to set goals and progress in your exercise and fitness journey. What level of exerciser are you, beginner, intermediate, or advanced? What time of day do you like get your workout in? Let me know below!!

8 Minute Fitness

Category: Fitness