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Butt Kicks

18 Jul

Butt Kicks

How to perform the exercise

  1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
  2. Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
  3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
  4. Perform this motion a few more times , alternating heels and gradually building speed.
  5. When you’re ready, continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.

Exercise Tips

  • Keep your back straight and look ahead. Maintain your posture.
  • Keep your hands behind you
18 Jul

Low knees

How to perform the exercise

1.Stand with your feet hip-width apart. Lift up your left knee to your chest.

2.Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Exercise Tips

  • land softly while executing the exercise
  • don’t forget to breath
18 Jul

Jumping rope

How to perform the exercise

  1. Grab the rope from either ends and put it behind your ankles.
  2. As you bring the rope to the front, jump so the rope will pass under your feet.
  3. The rope is behind your feet again. Repeat these steps.
  4. You can start increasing the speed of your jumps and decrease the length of the rope as you get better at it.

Exercise Tips

  • Use a rope with a length of your feet to your shoulders.
  • Keep your knees a little bent and your legs a little loose.
18 Jul

Burpees

How to perform the exercise

  1. Stand up straight, and then go into a squat position with your hands in front of your feet touching the ground.
  2. Jump your feet back while putting your weight on your arms and core, you’ll be in a plank position now.
  3. Jump back into the squat position and now launch yourself into the air.
  4. Repeat steps 1 to 3 for a basic 4 steps burpee.

Exercise Tips

1. Relax your body when you are going down on the floor
2. Keep your breath steady.
3. Keep your posture strong and your core tight.

18 Jul

Jumping jack

How to perform the exercise

  1. Stand up straight up straight with your feet joined together.
  2. Keep your arms on the sides.
  3. Start jumping with your feet apart and your hands going over your head.
  4. You will land with your feet apart then jump again to back to the original position.
  5. Repeat steps 3 & 4.

Exercise Tips

1. Wear athlete shoes to help your jumps.

2. Don’t spread your legs too much. Keep them in a normal range.

18 Jul

Treadmill

How to perform the exercise

1. Start with slow walking pace with little incline.

2. When you are warmed up, increase the speed.

3. Now increase the incline.

4. After a while take a break and start once again.

5. Decrease the speed and incline as your working is coming to an end.

Exercise Tips

1. Keep your back straight and look ahead. Maintain your posture.

2. Keep your hands in front of your chest.

18 Jul

Step Machine

How to perform the exercise

1. Grab the handles firmly.

2. Place your foot on the step.

3. As it pushes down, place your other foot on the other step.

4. Keep repeating steps 2 & 3.

5. You can increase the incline and resistance as you get used to it.

Exercise Tips

1. Keep a steady pace.

2. Use your whole foot to step up.

3. Use your hands for support.

18 Jul

How to perform the exercise

1. Start the stroke with your legs. Keep a straight back.

2. When your legs are straight and stretched pull the handle back using your hands. It should come near your chest.

3. Lean back a little as you’re pulling the handle.

4. When it’s completely stretched, slide back to the start using your hips.

5. Keep a strong form to yourself from getting injured.

6. Repeat steps 1 to 4.

Exercise Tips

1. Sit with a firm grip and your back straight.

2. Keep a strong foothold. Don’t bend or stretch them too much.

18 Jul

How to perform the exercise

1. You can try HIIT workout to get the maximum benefit from it.

2. Keep low resistance at the beginning and a low and steady pace.

3. When you are warmed up, start increasing the resistance.

4. Take a break while doing this so you can keep doing the workout for longer time.

5. As you are getting done with your workout lower the resistance and slow your pedaling speed.

Exercise Tips

1. Adjust your seat according to the length of your legs.

2. Keep your posture. Keep your back against the seat while you hold the handles.

18 Jul

Elliptical

How to perform the exercise

1. Start with low resistance setting (0-2).

2. As you get warmed start pedaling faster and increase your resistance.

3. Increase your incline to get a better workout.

4. Switch to pedaling back to front in-between.

5. Lower your resistance and incline as your workout is coming to an end.

6. For lower body strength training you can stop using your hands.

Exercise Tips

1. Keep switching your pedaling pattern. Front to back and back to front.

2. Hands on the handles bars will give you more control and speed.