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A SIMPLE HOME WORKOUT ROUTINE FOR ALL FITNESS LEVELS
MOBILITY TRAINING (Warm-up Stretch)
1. Ankle mobility
Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts.
Movement: ankle dorsiflexion, plantar flexion
2. Walking hip openers
Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability.
Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors
3. Thoracic spine windmills on floor
Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends.
Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain.
Equipment needed: towel or foam roller
Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques
4. Shoulder pass-through
Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury.
Equipment needed: broomstick or PVC pipe
Muscles worked: rotator cuff, anterior deltoid, chest, and upper back
5. Neck half circles
Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back.
Muscles worked: neck flexors and extensors, trapezius
RESISTANCE TRAINING
Lunges
A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves.
Squat to overhead raise
If you’re new to strength training, start off by raising your arms overhead without any weight. Once you can do this exercise with good form, you can add light dumbbells or resistance bands, and increase the weight as you build strength.
Planks
Planks are an excellent exercise for improving your core strength and stability. This exercise can also strengthen the muscles in your back, chest, and shoulders.
You can also use Suspension trainer set to create more resistance
Pushups
Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles, triceps, and abdominals.
Once get on pioneered with Technique, you can use an exercise block to extend the chest muscles.
Biceps Curl
Stand on the middle of the band and hold onto the handles with your palms facing forward. Keep the elbows glued in by your waistline as you bend the elbows to pull the handles up by your shoulders. Be sure to keep you shoulders back and stand with good posture. Lower the band back down and repeat 15 times.
Overhead Tricep Extensions
Stand with feet hip distance apart and place the resistance band under your RIGHT foot, holding the resistance band handle in your RIGHT hand. Bring the band up above the shoulder, with your elbows up by your ear, and reach your hand over your shoulder. Keep the upper arm steady as you extend straight up to the ceiling, using the back of the arm. Lower back down, keeping the upper arm steady. Repeat 15 times, and then switch to the other side.
5 MINUTES WARM DOWN
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