drshelution: 1 hour workout

A hour workout is 4% of your day.

Give yourself 4% you are worth it.  If you don’t think you are worth 4% who else will?  Here’s a challenge start with 30 minutes a day 5 days a week, that 150 minutes. You can do that watching TV. 

4-percent of your day


Old or young you are still worth 4%.  If you don’t want to go to the gym, try these chair exercises that I seen on Facebook. Believe me, it is a workout.  




A hour workout is 4% of your day.

Embrace Change – Plank Challenge

Try the Plank Challenge to strengthen your core and boost your confidents.

Looking to change your workout routine how about trying the Progressive 7 – Day “Embrace Change – Plank Challenge“.  Planks are a great exercise for the stomach because it works your core muscles.  Doing a progressive challenge allows you to build slow to gain strength and confidents.  

Day 1

This is the first day of the challenge, so start off slow.  If you are a beginner start with 30 seconds, for intermediate go for 1 minute and for the advance 2 minutes.

Plank Challenge Day -1

Day – 2

Are you a little sore? Let’s try to hold it a little longer.  On day 2, you will progress by adding day 1 time plus the time for the level you picked.  Each day adding time to the previous day.

Beginners 60, Intermediate 2 minutes and Advance 4 minutes.


Plank Challenge Day -2

Day – 3

On day-3, I am shaking and I must admit that I must stop and rest but I do my total minutes for the day.

Beginners 90, Intermediate 3 minutes and Advance 6 minutes.

Plank Challenge Day -3

Day – 4

On day-4, I ask myself why am I doing this, but I make it.

Beginners 2 minutes, Intermediate 4 minutes and Advance 8 minutes.

Plank Challenge Day - 4

Day – 5

Beginners 2.5 minutes, Intermediate 5 minutes and Advance 10 minutes.

Plank Challenge Day - 5

Day – 6

Beginners 3.0 minutes, Intermediate 6 minutes and Advance 12 minutes.

Plank Challenge Day - 6

Day – 7

I know its day 7 and you want to celebrate, so yea for you, but don’t stop here, don’t let this be your last day.  You may have found that day 1 was to easy and day 7 was way to hard.  Pick a time between day 1 and day 7 and do it for 30 day.  After 30 days add this exercise to your nightly routine.

Beginners 3.5 minutes, Intermediate 7 minutes and Advance 14 minutes.


Plank Challenge Day -7

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Free YouTube Workouts, check it out…

Yes, Check out Free YouTube Workouts  

If going to the gym is too overwhelming or does not fit into your budget and/or schedule check out free YouTube workouts.  YouTube has 100’s and I mean 100’s of workouts that are absolutely free.  All you need is a YouTube account which is free.  By the way, sign up to our  YouTube channel,  we have an exercise playlist for the ones I have tried.

Free YouTube Workouts

Free YouTube Workouts


With today’s technology you can access YouTube from your, Blu-Ray or any TV with a wi-fi connection.  If you don’t have a Blu-ray order this Sony BDPS3200 3D Blu-ray Disc Player with Wi-Fi.  A Blu-ray can be less than a gym membership and you can exercise in the privacy of your home.  For additional variety and free fun go to the library for workouts and entertainment video’s.  Here’s three workouts that I have added to my playlist on YouTube.  

3 – Free Workouts on YouTube

“Billy Blanks Tae Bo Advance YouTube Exclusive” is a high impact workout which is fun and a great workout.  This video begins with nice stretches, a complete workout and ends with cool down exercises.



  • “30 days of Yoga” – This is a 30 day challenge. (Just starting myself)  Yoga is a great low impact exercise.  By adding yoga to your life you can increase flexibility, muscle strength and tone. Yoga can also lead to weight reduction as well as cardiovascular and circulatory health.


  • “How to Burpee?  Burn Fat Fast Workout” – If you love a challenge or reached a plateau  try this Burpee Workout.  Burpees work your entire body, boost your endurance and can be done anywhere.


The above is just examples of workouts that I enjoy, check out free YouTube workouts for your self.  Utilizing free YouTube workouts is a great way to add variety or eliminate any excuses you may have for not working out.

Whether you choose these free YouTube videos or a membership at your local gym; opportunities abound in every price category.  The idea is to not let your budget restrict you from starting an exercise program this year.  This can be your first step to creating the new you in 2015.