Aug 11, 2018 | PRCVIR |
7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 http://prcvir.com/blog/7-simple-workout-routines-you-can-easily-include-in-your-fitness-program/ 7 Simple Workout Routines You Can Easily Include In Your Fitness Program Are you hav ing some workout at home or doing workouts without gym equipment? These s imple exerc ises at home are probably fami l iar to you but the c lass i c exerc ises are jus t that for a reason they work and they are easy. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 These workouts are low impact enough that you can do i t da i ly or every other day, but that i s up to you. The more you do i t the better the results . I f you want to make any of these exerc ises more chal leng ing, s imply ra ise the reps or sets . A rep is doing the exerc ise once whi le a set i s a number of those reps . You can a lso add weights to make some of the exerc ises tough er . Ca lor ies burned are approx imated and can swing wi ld ly depending on things l i ke current weight and other c i rcumstances . 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 1. Power Walk This i s one of the eas ies t act iv i t ies to add to your dai ly rout ine. Barr ing a d isabi l i ty , most of us wa lk da i ly . We have grown up walk ing, jogg ing , and running. Most t imes , people s tar t exerc is ing by wa lk ing and/or running. That i s of ten the only exerc ise people do. Thi s i s easy and ef fect ive. You can do this ins ide on a t readmi l l , but i t i s much better i f done outs ide. The var ied terra in and wind res is tance wi l l make for a better exerc i se. I t i s a lso mental ly sooth ing to go for a wa lk outs ide. Thi s i s not a casua l s tro l l , though. Keep your pace up on this wa lk . I f power wa lk i s too tame for you, you can a lso jo g or run. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Steps and T ips : In power walk ing , posture counts . Stand up st ra ight as poss ib le. Th is wi l l a l low a l l your muscles through the core to work together and i t w i l l he lp you walk faster . Look up and re lax your shoulders . Walk with your arms c lose to the body and 90-degree angle at the e lbow. Str ide forward at a br isk pace you can handle , your heel should be s tr ik ing the ground f i rs t . Wear f i rm so led comfortable shoes . Power walk ing shoes are prefer red. Durat ion: 20 Minutes Calor ies Burned: ~300 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 2. Triangle Push-Up The tr iangle push up is a var iat ion of the push up most of us i s fami l ia r w ith. Thi s s imple var iat ion wi l l work more muscles in your upper body. Others do th is exerc ise af ter the power walk . The power walk wi l l have your b lood f lowing and make you more recept ive to th is muscle bu i ld ing exerc ise. Thi s push up is just l i ke the normal push up except that you br ing your hands in so your thumbs and po inter f ingers are forming a tr iang le . 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Steps and T ips : Kneel down. P lace your hands on the f loor and pos i t ion them be low your chest with your thumbs and pointer f ingers c lose enough to form a tr iangle. Stretch out into normal push up pos i t ion, para l le l to the ground. Lower yourse l f down near ground level and then push yoursel f up again to complete one push up. If you cannot complete this mot ion, then you can keep your knees on the ground unt i l you have bui l t up enough arm s trength to do the fu l l vers ion. To complete a fu l l set do 10 push -ups wi th no break in between. Do three of these sets . Durat ion: 3 Sets of 10 Calor ies Burned: ~75 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 3. The Curl-Up This exerc ise i s based on the s i t - up which i s one of the f i rs t exerc i ses you wi l l l earn a long wi th running and push -ups. Cur l up burns ca lor ies whi le working the abdominal and other core muscles . Do ing the cur l up i s s l i ght ly d i f ferent than a s i t -up or crunch. Some s tudies have shown that i t causes less impact on the lower back. The exerc ise i s essent ia l l y a crunch, but the arms s tay at the s ide of the body. This i s to protect the neck and back musc les . One rep is a cur l up and then back down onto the mat. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Steps and T ips : L ie down on your back. I f you have an exerc ise or yoga mat, use that . Place your hands at your s ides , a rms stra ight forward and on the mat or ground. Contract your abs . Cur l up as i f you were doing a crunch moving your hands a long the ground towards your heels . Keep your head up. Return to the s tar t ing point and that i s one rep. Durat ion: 3 Sets of 10 Calor ies Burned: ~75 4. Shadow Boxing I t i s es t imated that people are 38% more l ike ly to s t i ck wi th a new exerc ise i f they f ind i t fun or en joyable. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 I t makes sense that you would f ind i t eas ier to do a task that you actual ly f ind i t fun. I t i s not just for combat sports enthus ias ts e i ther . Shadow boxing i s a good aerobic workout , easy to do and somewhat therapeut ic . Thi s exerc ise not only works your body, i t can he lp soothe your mind. I t prov ides a great out let for your day's f rus trat ions . I f you want to up the res is tance in the exerc ise and make i t more chal leng ing you can add weights to your hands , or use a heavy bag with box ing g loves . Steps and T ips : The great thing about shadow boxing i s i t i sn't as form dependent as other exerc ises . Stand comfortably . Ho ld your hands up, making a t ight f i s t wi th your thumb t ight against the outs ide of your f ingers . Do not tuck your thumb ins ide f ingers , i f you acc identa l ly h i t something your thumb could be in jured. Keep your e lbows c lose to your body and your ch in tucked down. Throw some punches as i f you were box ing. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Star t throwing a couple of jabs and then work up in speed as the exerc ise progresses . Whi le punching , you should be moving around, keep ing on the bal l s of your feet . Remember to use head movement and lean back and for th as i f you were avoiding punches f rom an opponent. Have fun! Durat ion: 15 Minutes (one -minute break 2X) Calor ies Burned: ~105 5. Body Weight Squat This i s one of the most popular exerc i ses for ser ious weight t ra iners . Whi le they do the irs wi th huge weights on their back, th is body weight on ly vers ion is s t i l l ef fect ive. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 A squat works pr imar i l y your legs , but the amaz ing thing i s i t a lso works man o ther muscles in your body. Weight tra iners refer to th is exerc ise as a true fu l l body workout. Learn ing the body weight squat i s usua l ly suggested before you move onto weighted squats . The squat i s bas ica l ly done f rom the s tanding pos i t ion, and you squat down towards the ground, in a s i t t ing motion. Then you f in i sh the squat by s tanding back up s tra ight . I f you don't f ind the body weight squats chal lenging enough, then add dumbbel ls in each of your hands. Make sure to have the same weight on each s ide. Steps and T ips : Stand up wi th your feet a l i t t le more than shoulder -width apart , toes pointed 30 degrees out . Squat down into a s i t t ing l ike pos i t ion. Squat as far as you are comfortable with. Some people squat unt i l the ir th ighs are para l le l to the ground whi le others l ike to s l ight ly break that p lane. Don't r i sk your form for speed. Keeping the proper form is more important than f in ishing quick ly . Squatt ing down and then back up is a rep. A set i s 10 reps . 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Durat ion: 3 Sets of 10 Calor ies Burned: ~105 6. Dips This exercise burns calories as well as builds muscle. This is one of the best body weight work outs for your arms. This is an exercise you will probably feel in your arms a day or more likely after you have done it. This exercise can be done a couple different ways, but in general, using a dining room chair is perfect. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 This exercise is so convenient that you could do it in a hotel room on a business trip. It just takes your own body weight and a chair. The overall idea is that you raise your own body weight with just your arms. Steps and Tips: Stand in front of a chair, facing away from it. Sit down on the very edge of the chair. Place your hands so they are on the edge of the chair about shoulder width apart. Make sure your hands are secured and slide your butt of the edge of the chair, walking out with your feet. Keep your chest and head up. Slowly lower your body downward. Don't bend your elbows past 90 degrees. Now, push your body back up by extending your arms. Lowering down and then raising up constitutes one rep. If 3 sets of 8 reps is too much start out with one set and work your way up. If you find this exercise too easy, an advanced dip can be performed by resting your feet on edge of another chair. Duration: 3 Sets of 8 Calories Burned: ~75 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 7. Power Jumps This exercise is a great way to wind down your day's activities. It is one last explosive body weight exercise to finish your routine out. You will want to make sure you have room enough to do this exercise, and you are on a firm floor. You probably don't want to jump around anything fragile or that could fall off a shelf. The key to this exercise is using your core muscles to explode. You don't want to hold back on the jumps because you are scared of knocking something over. If it is a nice day this is a great exercise to get out in the yard and do it. It is pretty easy to do, since most of us have been jumping since kids. If you want to add difficulty to the exercise, hold some light dumbbells in each hand (same weight). Steps and Tips: Find somewhere you are comfortable jumping as high as possible. Stand up with your knees slightly bent and your feet close together. Bend down, and then jump straight up as high as you can. Land with your knees loose to absorb impact. 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 As you land, go into a squat position and then explode into your next jump as you rise up. One jump is one rep. Duration: 3 Sets of 10 Calories Burned: ~125 These seven workout rout ines can be done at home wi thout fancy gym equipment. Just inc lude an exerc ise rout ine in your ca lendar , prepare a workout plan , and star t burning ca lor ies . 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 Here are some exercise tips that you should keep in mind and you will get more out of your workouts: 1. If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down. 2. If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you've gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself. 3. Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good. And it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down. 4. Do several types of cardio exercises. This one goes along with tip number 3. Don't allow your body to get too used to a certain routine. You should change your workout routine at least every 6 weeks or so. This will really 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 maximize your results. Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur. You guessed it, when you do the same movements over and over again. 5. When you do weight training don't make the mistake of going too fast when you do a repetition. This tip goes for both men and women. Many people go so fast that they are actually allowing momentum to do most of the work for them. This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement. Not only you will get the most out of the exercise, you will also lessen the chances of injuring yourself. 6. You may not hear this one too often, but if you are in a time crunch and you can't really do a full workout (some cardio and weight training) and you have to pick one or the other, choose the weight portion of your workout. Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last you long after your workout is over. Hopefully, you have found these workout routines and exercise tips to be helpful. To really be successful in your workout program, it's imperative that you find something that you truly enjoy doing and then simply stick to it. http://prcvir.com/blog/7-simple-workout-routines-you-can-easily-include-in-your-fitness-program/ 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1 7 Simple Workout Routines You Can Easily Include In Your Fitness Program prcvir.com 1
7 Simple Workout Routines You Can Easily Include In Your Fitness Program
Are you having some workout at home or doing workouts without gym equipment?
These simple exercises at home are probably familiar to you but the classic exercises are just that for a reason – they work and they are easy.
Be Informed! Be Inspired! Be Empowered!
Persevere Of Being YOU!
the beautiful YOU
the healthy YOU
the fit YOU
the strong YOU
the wonderful YOU
the successful YOU
the amazing YOU