April is National Stress Awareness month, and managing stress has become increasingly more important over these past couple of years. While we all experience stress in different ways and from different aspects of our lives, we can practice techniques to help minimize stress. Some of these techniques include breathing exercises, laughing more, reducing stress triggers and the one that we are going to focus on in this article, exercise.

Exercise is one of the best ways to minimize the impact of stress on the body and mind. Exercise can help sweat the stress away! It helps improve sleep, balance hormones, increase endorphins and fosters relaxation following your workout. One way to monitor the important aspects of your health while working out is using an Amazfit smartwatch. Amazfit smartwatches have 24 hr heart rate tracking, heart rate warnings, stress monitoring, breathing exercises, and of courses keeps track of your steps!

Our Amazfit friend William has designed a full body workout with minimal equipment needed to help combat stress! William (@william.wardlaw) is a full time personal trainer in at Self Made Training Facility in Long Beach, California. He helps his clients transform their bodies and boost their confidence in the gym. He uses his experiences as a former professional rugby player and fitness model to develop training programs for all level of athletes and clients. His current client list includes models, influencers, moms, nurses and athletes. Regardless of your goals, he believes movement is medicine, both physically and mentally, so expect to feel great and level up with this short workout series. 

Workout Intro: 

Full Body HIIT Workout: 

Equipment needed: chair or bench 

William’s smartwatch: Amazfit T-Rex Pro

Duration : 3 rounds 10 minutes / 4 rounds 13 minutes

Warm Up: 30 seconds jumping jacks into 30 seconds high knees  

Full body workouts are a great way to burn fat and build lean muscle when you lead a busy lifestyle. The following workout will hit all the main muscle groups giving your body the balance it needs. You will perform each exercise for 20 seconds and complete as many reps as possible during that time, you will then have 10 seconds to grab a quick sip of water and prepare yourself for the next exercise. complete 3-4 full rounds.  

Frog pump – laying on your back, soles of your feet together, knees out to the side. Squeeze your glutes and lift your butt up. Then repeat, 20 seconds on, 10 seconds rest.

Up down plank – Start in a high plank position with your core engaged, drop down to your left elbow and then right elbow. Then straighten your left and then your right. Then repeat, 20 seconds on, 10 seconds off. 

Straight leg toe touches – lay down on the floor with your legs straight up in front of you, with your arms up reach for your toes and crunch your abdominals. & control on the way back down and repeat. 20 seconds on and 10 seconds rest.

Reverse lunge – Stand up right with a light forward lean, take a large step back with your left foot, until your right thigh is parallel with the floor. Return to standing by pressing into your right heel into the ground engaging your glutes on the way up. Alternate legs for 20 seconds on and 10 seconds rest.

Chair dip – Sit on a chair or bench with your hands by your side, feet on the floor, move your torso forward of the chair. Hinge at the elbows until your reach a 90 degree angle and then push palms of your hands into the chair to return to the starting position. Tip – breath out as you come back up. Then repeat, 20 seconds on, 10 seconds off.

Ab Jack knife – Lay on your back, feet off the ground, legs at 90 degrees, with your feet off the ground and then with your hands straight up reach above your shoulder and then your are going to extend your legs straight, arms over your head, engage your core and return to start position. Then repeat, 20 seconds on, 10 seconds off. 

William’s results –

Using the Amazfit T-Rex Pro, William’s average heart rate was 120 and his max during the workout was 172. William then stored the workout record and by saving the information, he can compare the results when he repeat the workout again.