STAY COZY, BUT GET FIT

Workout at home
Workout at home

From Make My Workout (MMW), we bring this knowledge sharing endeavor just for YOU.

YOU could be a beginner wondering where to start, or YOU could already be working out on a regular basis, but not really seeing results, or YOU could be wanting to do more.

Or YOU could be someone who works out outdoors but in this cooler weather you want to shift your focus indoors. You are at the right place. For our professional recommendation book a free trial with us. But for now, how about trying these out?

You don’t need fancy equipment for these, and they can be done at home. Go on try them out!

LEG STRETCH

Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance.

Slowly, raise yourself with your left leg to a standing position.

As you stand, spread your feet wide apart.

Repeat this for ten counts.

Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa).

This exercise warms up your legs, calves, and abdomen.

LEG SQUAT

Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.

Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.

Then raise yourself as you straighten your legs back to a standing position.

Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up.

This exercise warms up your leg muscles, calves, and the muscles in your abdomen.

TRUNK TWIST

Stand with your feet about 3 feet apart. Relax.

Place your hands behind your head with your elbows out to the sides.

Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds.

Do the same to your left side.

This exercise warms up your legs, back muscles, and abdomen.

ARM ROTATION

Stretch out your arms to your sides. Keep them level with your shoulders.

Simultaneously rotate both arms to the front. Do this 20 times each rotation.

This exercises your shoulders, arms, and back muscles.

ARMS PRESS

Bring your right and left palms together. Have all fingers and palms pressing each other in front of you while pointing the fingers upwards.

Simultaneously push one palm against the other as hard as you can. Keep pushing for 5 seconds. Relax. Then push again for 5 seconds.

Do this ten times. Exhale as you push, and inhale as you relax.

Then press both palms in front of you while having their fingers pointing in different directions one set of fingers pointing to your left, the other set to your right. If your left fingers point to the right, your left hand should be under your right hand.

Push both palms against each other, the left palm pushing upwards, the right palm pushing downwards.

Exhale as you push, and inhale as you relax. Do this ten times. Then change the positions of your palms (left over right) and do the same procedures.

This exercises your forearms, arms, shoulders, and latissimus muscles (the muscles at the sides that give your body a V shape).

NECK PUSH

Gently move your head to your right side while your right hand gently pushes back against it. Do this once.

Gently move your head to your left side as your left hand gently pushes back against it. Do this once.

Gently move your head backwards as your left or right hand gently pushes back against it. Do this once.

Gently bow your head to the front as your right or left hand gently pushes against your forehead. Do this once.

This exercise strengthens your neck muscles. Never do neck rotations.

PUSH-UP

Do slow push-ups from 10 to 15 counts.

This exercises your arms, chest, shoulders, part of your abdomen, and part of your back muscles.

JOGGING

Jog in place for 3 minutes.

Then jog in place a lot faster for 2 minutes.

Then jog in place with a normal pace for another 3 minutes.

This exercise gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.

If you want customized training, all you have to do is give us a call.

Look at what our lovely client, Sonali Maniar had to say – “With a few injuries from playing Baddy, I’d not been working out much and was gaining weight. But since I started with Make My Workout, things are getting back on track. The trainer is knowledgeable and knows when to push me and when to go easy on the injured area. He is helping me to strengthen and build stamina. It’s also great that he is always on time.
Thanks so much for all your help.”

sonali

Are you ready to get fit for the new year’s? You have ONE MONTH before that big party! Get started now! Stay tuned to this space for more information!

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