Exercises To Do At Home
It's January and maybe one of your New Year’s resolutions is to exercise more? Have you already found that your resolve is fading? If so, I’ve got just the thing to reinvigorate your exercise routine.
As you may know, I’m a bit advocate of exercise. It make you feel and look better. It keeps your muscles strong, including your most important muscle, your heart. When you exercise you release endorphins, which are happy vibes. They will keep you feeling great for a while after you exercise. So if you are ever having a down day, go out for a walk, or a bike ride or try out these exercises to do at home.
You can do these simple toning exercises with nothing more than an MP3 player or a mobile phone.
These moves are set to specific tracks, so you’ll need to download them or access them via YouTube, but once you have them you can use them over and over again.
The Warm Up
Song – Somebody Answer The Phone by Mario Più
So this is a simple warm up. You can do this warm up by jogging on the spot. You need to follow the music. As the music gets higher in pitch, you need to run faster, as it lowers in pitch, you can start to slow the pace down again. Simple as that.
If you do have a treadmill, bike or elliptical trainer, this song also works well as a warm up on these. Again, just increase the speed of your run, cycle or cross-train action as the music gets higher pitched.
I usually use the version that’s about 5 minutes long as this is a good warm up and gets me feeling quite warm, ready for the toning exercises.
Song – Jump by Van Halen
If you can’t do a full press up, that’s fine, just pop your knees on the ground and do a half press up. As you get stronger and better at press ups, you can keep sliding your knees further back to make the press ups harder.
This song is nicely broken up with space in between each line. With each sentence sung you should do a press up. There’s some nice interludes in the middle so you can enjoy a few seconds’ rest.
Song – Flower by Moby
Use the extended version of this song for a really thorough work out. Lay on your side with your legs stacked on top of each other. One hand under your head and the other out front to help you balance.
Each time the words ‘up’ are sung, you should lift your ‘leg’. Straight up so you are forming a half v-shape. The higher the better. Each time ‘down’ is said you should lower your leg. After a couple of minutes this will start to burn, but try and work through the burn.
During the song, it will say switch from the up and down part of the song to the words ‘old miss lucy's dead and gone, left me here to weep and moan’ you should raise your leg and just pulse it slightly, up at the top during this part.
Song – Relax by Frankie Goes to Hollywood
This song has a great beat and will work perfectly for a squat workout that will have your thighs and bum feeling more toned in just a few sessions. If you can’t complete the whole song first time, that’s okay. It’s hard. Do as much as you can and work up to finishing it.
So follow the beat and just squat, it’s a simple at that.
Here’s a simple guide to doing a good squat. Stand with your feet hip-width apart, put your hands on your hips and make the movement like you are going to sit on a chair. Then rise and repeat. The lower you go, the better the workout will be, but start out gently as this amount of squats will make your muscles work in new ways.
The Cool Down
Song – Girl on Fire by Alicia Keyes
This track is a bit slower so gives a nice beat to stretch your muscles after the workout. Start at the top of your body and work your way down. Make sure you hold each stretch for at least 20 seconds, especially your legs as these will ache a lot more if you don’t stretch properly after a workout.
I hope you enjoy this work out. These songs really provide a great baseline to get going with some exercises to do at home.
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