How ‘procrastination’ should be defined is something I’ve been thinking about a lot over these last couple of days. According to various online resources, it is the postponement of one task in favour of a less urgent, or a more enjoyable, activity. A blatant example is scrolling through twitter as a means of avoiding an essay which is due in a matter of hours, or watching ‘just one more episode’ of your favourite TV show when there are urgent work-related emails that need to be answered. While you value your long term goals, and a morsel of anxiety may sit at the back of your mind in regards to the consequences of not doing what needs to be done, but this is not enough to force your brain into prioritising long-term rewards over short-term gratification.
Some proponents of ‘hustle until you drop’ deem anything that is not contributing to your long term objectives, whether those are related to financial stability, fitness or moral fulfilment, a waste of time. Have you ever watched Netflix at any point in your life? You’re a lazy procrastinator. I’ve even seen someone give skincare the procrastination label. However, I have to disagree with this because frankly, we are not emotionless machines. Self-care is paramountly important. Entertainment exists for a reason – as humans, we need to enjoy ourselves on a regular basis, and set aside time to reap the benefits of all of our hard work. For sure, we have different staminas, and tolerate different workloads before we start to go crazy, but a lack of balance and overexertion will actually make you less productive and more prone to wasting time (I will return to this point later). Continue reading “Why and How I Avoid Procrastination”
Sometimes, you cannot make it to the gym and only have thirty or so minutes to get in a good workout. At other times, you want to switch up your routine due to sagging motivation and boredom. That’s when an equipment-free, do at home or anywhere else workout comes in handy. I will always love the gym and lifting heavy but continuously doing the same thing can be detrimental to progress, hence I often mix in quicker, high-intensity workouts to ‘shock’ my muscles and build up endurance.
This workout is one of my favourites for many reasons and I wanted to share it with all of you to show that all you need to pursue fitness is yourself and a stopwatch. It is both beginner-friendly (perfect for anyone who is just starting their fitness journey and is yet to sign up for a gym membership) and can be made harder by adding a pair of dumbbells or ankle weights. I took this workout outside to embrace these last few days of bearable weather, but I am sure I would have managed in the limited space of my bedroom.
The circuits do not have to be done all together and can be mixed into a gym routine for some extra intensity. Be sure to include five or so minutes of dynamic stretching before and after the workout, modifying the exercises to suit your abilities (e.g. the plyometric exercises can be replaced with their ‘ordinary’ counterpart, such as squats instead of jumping squats) and keeping a water bottle on hand to stay hydrated. Just a quick disclaimer – I am not a personal trainer and you should consult your doctor before starting any exercise programme, so ensure you are in the correct state of health before doing this!
CIRCUIT 1: Complete each exercise for 45 seconds before resting for 15. Repeat circuit three times (12 minutes total)
Exercise 1: lunge with knee tuck.
- Start from a standing position. Step back into a lunge as demonstrated in the above photo, ensuring your knee doesn’t go over your toe. Push off the floor and lift your leg into a knee tuck until your thigh is at least parallel with the ground. Then, bring your foot back into a lunge and ensure it does not touch the floor throughout the transition.
Continue reading “Intense, No Equipment Leg Workout”