Exercising and staying physical fit does not require you to spend many devoted hours to get fit. Short period of physical activities at home can help to increase your muscle, metabolism and overall health. Although there is actually nothing wrong with going to the gym for your work out but sometimes due to availability and money it might be difficult to access the gym. However, no matter which at home workout you choose to carry out is import you carry out some warm-up before you start to workout. Warming up helps you workout properly especially if it’s been a while that you have workout.
Warm-up routine before working out
Warming-up before workout for at least five minutes helps your muscle active and heart rate, it also help to elevate body temperature, metabolic rate. Warming-up is not intended to make you feel tired before working, it is important to get your entire body ready and to prevent any injury.
The following are the warm-up routine you can follow before working out:
- Arm rotation 1 set of 10 reps
- Shoulder rotation 2 set of 10 reps
- Waist circle 1 set of 10 reps
- Jogging 3 minutes
- Ankle rotation 1 set of 10 reps
- Jump up 2- 3 minutes
- Side leg swing 10 each leg
- Hip rotation 5 each leg
- Forward leg swing 10 each leg.
Home workouts without the gym
- Bear walk: Make sure you avoid weight shifting and creating too much movement in the spin and hip, engage the abdominal muscle for better control for alignment.
Direction;
- Start in four-point kneeling position
- Lift the knee off the flour and engage the abdominal muscle
- Step the right foot and lift the arm forward as if to crawl and repeat on the other side
- Return to the start position by stepping the right foot and left arm backward and repeat on the other side.
2. Push-up: If you are having pains through the wrist, elevate from the floor to a higher platform such as the edge of a couch or wall.
Direction;
- Begin with your hands directly below your shoulder
- Slowly lower your chest towards the floor by bending the elbows
- Push through your hand and straighten the elbow until you are in the starting position
- Rise on your toes to increase pressure, repeat again.
3. Squat:
Direction;
- Stand up with your feet parallel or turn 15 degrees
- Slowly start to crouch by bending your hips and knee until your thigh are at least parallel to the floor
- Make sure you knee do not rise above the floor
- Press through your heel to return to a standing position.
4. Lunge: This is a one step forward and two steps backward exercise
Direction;
- Stand with your hands on your hip and feet’s hip-width apart
- Step your legs forward and slowly lower your body until your left back knee is close to touching the floor and bent at least 90 degrees.
5. Shoulder bridge:
Direction;
- Lie your face up with your knee bent and your feet hip-width apart
- Place your arms at your side and lift your spine and hip. Only your head, feet, arm and shoulder should be on the floor
- Lift your leg, keeping your core tight
- Slowly bring your leg back down, then lift back up
- Try to do 10 reps per leg, and lower your spine back into the floor.
6. Straight-leg donkey kick
Direction;
- Get all four, with your hands aligned with your shoulder and your knee aligned with your hips
- Keep your back straight, push your right foot out to imaginary walls behind you while keeping your leg straight
- Let your foot remain flexed (toes and pointing down to the floor) throughout. Make sure you keep your hip square to the ground squeeze your buttocks at the top
- Return the starting position. Repeat on the other leg.
7. Standing calf raises:
Direction;
- Stand with your feet hip-width apart
- Lightly hold the back of a chair on one side to support balance
- Raise both calves by lifting up onto the toes
- Slowly lower your heels back down with control
- Do 12 to 15 reps.
8. Bicycle crunch:
Direction;
- Lie on your back and bring your legs to a table top position, bend your elbow and put your hand behind your head
- Crunch up and bring your right elbow to your left knee, straightening your right leg
- Release the crunch slightly. Bend your right leg straighten your left leg, then brig your left elbow to your right knee
- Repeat for a numbers of reps.
9. Mountain climber:
Direction;
- Get into push-up position
- Keep your core tight and run as fast as you can while driving your knee
- Do not let your hip rise above each other keep them at the same height as when you started.
10. Frog jumps:
Direction;
- Stand up straight with your feet wider than your shoulder -width apart. Keep your chest up, shoulder rolled back and core engaged
- Flex your knee and do a full squat. Touch the floor with your finger tips
- Get back up and take a small jump
- Land softly on the floor and get into full squat position.
