Home Workout

PLEASE NOTE At your own risk: I am not responsible for injuries that may be caused during exercise. It is essential to prioritize safety and listen to your body throughout the workout. Remember to hydrate and take breaks when needed to prevent exhaustion or overexertion. Always consult with a healthcare professional before starting any new fitness regimen, especially if you have any underlying health conditions. Your well-being is paramount, so exercise caution and practice mindfulness during your training sessions.

Warming up before any exercise is crucial for preparing the body for physical activity. A proper warm-up routine increases blood flow to the muscles, raises the body temperature, and loosens the joints, decreasing the risk of injury during the workout. Additionally, a good warm-up session gradually increases the heart rate, mentally prepares the individual for the upcoming workout, and enhances overall performance. Neglecting a warm-up can lead to muscle strain, joint pains, and reduced workout efficiency. Therefore, taking the time to warm up properly is essential for a safe and effective workout.

For this I would Recommend watching a YouTube video dedicated for a home workout day warm up!

For a home workout, I recommend utilising a circuit session. Using functional movements explosively!

Follow then below workout in the following way, 45 seconds work - 15 seconds rest. At the end of the round have a 60 second rest, then start again! Try to complete 4-5 rounds.

1. Burpees

   1. To perform a burpee, start by standing with your feet shoulder-width apart. Then, lower yourself into a squat position with your hands on the floor in front of you. Kick your feet back so that you are in a push-up position. Perform a push-up, then quickly bring your feet back to the squat position. Finally, jump up as high as you can with your arms extended overhead. Repeat this movement quickly for a great full-body workout. Burpees are an excellent exercise for improving strength, endurance, and cardiovascular fitness.

2. Squat Jumps

   1. To perform squat jumps, begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Once in the squat position, explode upwards and jump off the ground as high as you can. Extend your legs fully while in the air and land back in the squat position to complete one repetition. Make sure to engage your core muscles throughout the exercise to maintain stability. And remember, always prioritise proper form over speed when performing squat jumps to avoid injury and get the most out of your workout.

3. Push ups

   1. To perform a proper push up, start by lying face down on the floor with your hands placed palms-down next to your shoulders. Keep your feet together and push yourself up, extending your arms while keeping your body in a straight line from head to heels. Lower yourself back down, ensuring your chest touches the floor. Finally, push back up to the starting position. Remember to engage your core throughout the exercise and breathe steadily.

4. Toe Taps

   1. To perform toe taps, stand with your feet hip-width apart and lift your right foot off the floor, tapping your toes on a bench or step in front of you. Quickly switch feet, tapping the left toes on the bench as you bring the right foot back to the floor. Keep alternating feet at a fast pace, engaging your core for balance. Aim for a fluid motion, tapping the bench lightly with each foot. Practice proper form and gradually increase your speed as you become more comfortable with the movement. Toe taps are a great exercise for improving agility, balance, and cardiovascular endurance. Try incorporating them into your workouts for a fun and effective way to elevate your fitness routine.

After a challenging workout, the importance of a cool down should not be underestimated. Taking the time to gradually lower your heart rate, stretch out those hard-worked muscles, and allow your body to return to its pre-exercise state can aid in reducing muscle soreness and preventing injury. A cool down also helps promote relaxation and can contribute to a sense of well-being after a tough session. Neglecting to cool down properly not only misses an opportunity to enhance flexibility and recovery but also risks leaving your body feeling tight and fatigued. Make sure to include a proper cool down in your workout routine to reap the full benefits of your efforts in the gym.

For this I would Recommend watching a YouTube video dedicated for a home workout day cool down!