Image Credits|Fitness On Toast
The BEST part is:
You can do all this at home!
Start your workout playlist, we’re about to get pumping. Before starting any of these exercises, warm up with a quick cardio blast. Got your home treadmill ready? Take 15-20 minutes on your treadmill or any cardio equipment you have at home, warm up your body, and prep your muscles to these 12 easy exercises. If don’t have any cardio equipment (or you just hate running), check out this 20-minute, no-running cardio workout from Popsugar.
Now that you’re feeling good, probably already out of breath and sweating. The fun starts.
Burpees are also known as the Squat Thrust Movement. Basically, a burpee is a series of movements done in repetition. It has a lot of advantage from cardio to muscular benefits depending on what variation you’re doing. Check out different variations of burpee as demonstrated by certified fitness trainer, Aaron Whitten here.
To do the basic burpee, start by standing then quickly dropping into a squat position with hands on the floor in preparation for a push-up. Swiftly kick your feet backwards, do one push up, draw your feet back into a squat position, then stand up or jump. That’s just 1 repetition. You can do as many reps as you can. Fun right?
Do keep your body straight when doing the push up.
Don’t allow your knees to go outside the arms when drawing back from the push up.
This exercise is perfect if you have limited workout space. Start with a split-stance standing position (right foot forward, left foot back), pull in your abdominal muscles, keep your back straight, shoulders pulled back and slowly lower down your hips until your left knee almost touches the floor. Engage your back glute and maintain your weight on the front heel. To drive yourself up, press your right heel and slowly return to split-stance standing position. Repeat movement with left leg forward this time. Alternate each leg every 8-10 lunges.
Source: Justin Rovtar|Youtube
Do line your split-stance standing position with your hips so when you lower your body, you get a properly aligned posture.
Don’t allow your front knee to go forward, if you’re still figuring out how to work your balance, shift your body weight backwards.
This one looks easy—until you try it. One minute of planking seems like eternity, every second feels like a lifetime. The burn will pay off though, since planking has loads of benefits. From your shoulders and arms, to your core, down to your glutes, all of these body parts are developed in one single exercise. Start on a push up position then bend your elbows to 90 degrees resting your body weight on your forearms. Hold it for as long as you can. Record your attempts and try to outplank your record.
Source: Indigo Fitness|Youtube
Do keep your elbows aligned beneath your shoulders.
Don’t compromise your form and maintain a straight body all throughput the plank.
This is your regular pushup with a twist, literally a twist. Get on your pushup position, shoulders aligned with your hands, keep your back, glutes and legs straight. Lower down your body without comprising your posture, but as you get up, rotate your whole torso lifting your right arms up. It will look and feel like a side plank. To check if you’re doing it right, you should be forming a T with your arms extended. Hold it for a few seconds and rotate back, another pushup, then lift the other arm this time.
Do try another variation with dumbbells to intensify your workout.
Don’t compromise your posture when you rotate.
Glute Bridge/Hip Raise
Hip Raise not only works your glutes, hip flexors and hamstrings, it also burns your lower and middle abs with just one easy movement. Lie on your back and bend your knees, keep your foot and arms on the floor. Pull in your abs and raise your hip upwards while pushing your heels down. Keep raising until your back, hips and thighs are aligned. Hold for a few seconds, then down to the floor.
Source: XHIT Daily|Youtube
Do intensify your glute bridge by extending one leg at a time when you raise your hips.
Don’t raise your hip too much, your shoulders should be carrying the pressure not your neck.
Low-Belly Double Leg Reach
To target those pesky lower abdominals, try this no-crunch ab workout that will tone your belly and strengthen your core. Start by laying flat on the floor, place your hands behind your head or nape area, slightly lift your shoulders just enough to contract your abs. Flex your knees to form a 90 degree angle, exhale, then extend your legs out diagonally. Hold for a few seconds. Pull back your knees while inhaling, exhale and extend your legs again.
Source: Jeanette Jenkins|Youtube
Do keep your lower back flat on the floor when extending your legs.
Don’t forget to inhale when flexing and exhale when extending your legs, breathing is crucial in this exercise.
Deep Squat Side Kick
This exercise does not only tone your legs and glutes, it also enhances your balance and little bit of cardio on the side. Start in a deep squat position, then as you extend your right leg to hip level (or higher if you can), place all your body weight on your left leg and keep your balance.
Source: Neila Rey|Youtube
Do position your knees forward not upward when extending.
Don’t try to raise your legs higher than your hip level if you can’t keep it straight.
Say goodbye to your flabby arms and hello to your new toned and lean arms. With tricep dips you can target the back of your arms without using any equipment. On a sitting position, pull back your arms behind your hips, fingers forward. Bend your knees and feet, hip-width apart. Lift your hips and shift your body weight on your back. Start this exercise by flexing and extending your arms, or bending and straightening your elbows 15 – 20 times.
Do place your arms with elbows behind your shoulders.
Don’t bend your elbows back without fully extending it.
Downward Facing Dog
This exercise is a full body workout which targets the arms, back, glutes, hips and legs in a single movement. Start on all fours, hands on the floor slightly forward your shoulders, fingers widespread pointing forward and knees underneath your hips. Support your back by engaging your abs as you step your foot one at a time, positioning your body to a plank. Make sure that your feet are well positioned to allow full extension of the body.
To shift your body upwards to an inverted “V” position, exhale and shift your body weight backwards to hike up your hips towards the ceiling. Your ears should align with your elbows and heels pressed on the floor. If you feel a tightness on your hamstrings, bend your knees slightly. Hold for a few seconds, feel your muscles stretching, then inhale and go back to your plank position.
Do keep your body aligned when returning to your plank position.
Don’t allow your lower back to sag or your hips to hike up when initially positioning your body.
Tone your legs and glutes and take your traditional squats a notch higher. This will also increase your heart rate so a bit of a cardio here as well. Just do your regular squat, knees at hip level (or lower) and shoulder-width apart. Engage your core and jump as high as you can and land on your squat position completing one rep.
Source: Greg Corso|Youtube
Do land on the floor as gracefully and as quietly as possible, that is the challenge.
Don’t forget to engage your abs before jumping, after all, this can benefit your core as well.
Prone or Face Down Walkout
Work your arms, shoulders, and core while enhancing your balance in this fun exercise. Start on all fours, hands underneath your shoulders then slowly walk your hands forward and keep your balance without moving your toes. When you reach past over your head, gradually walk your hands backwards to return to your starting position.
Source: Villi Steinars|Youtube
Do maintain your balance all throughout the exercise.
Don’t rush when you walk your hands, feel the shift of weight on each arms and keep your core intact.
Take it from the name, you’re literally going to sit against the wall. Just make sure it’s all flat and clean. This is a great exercise to target your core and lower body. Remember to keep your legs at a 90-degree angle and keep you back flat against the wall. Hold it for 90 seconds or for as long as you can. This is a great way to finish your workout.
Do try to challenge yourself and keep your arms raised in front or upward for extra upper body workout there.
Don’t extend your knees over your toes, this may cause knee pain.
Workout routines using these exercises coming up on our next post! #TheGAFWay
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