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Cardio

Walking/Jogging

Walking is a low-impact exercise that Improves blood pressure, total cholesterol, body fat, Vo2 max, and depression, along with other health benefits. Review the study.
Can help clear a cluttered mind where sound decisions and good judgments can be made
Opens up our airways
Aids with digestion

Jogging (Light to moderate)

Jogging improves endurance.
It can help strengthen and tone our muscles.
Along with a healthy diet, it will help speed up weight loss.
Research has also shown that light and moderate joggers showed lower mortality than sedentary and strenuous joggers didn’t show that much difference from somewhat inactive joggers.

The treadmill is suggested to be the ideal machine compared to the elliptical and rowing machine even though those machines bring health benefits also.
According to Sports Science and Medicine, walking or jogging on the treadmill aids in the breakdown of fatty acids (energy sources we get from the foods we eat).
Looking for a treadmill or need to replace your old one?

High Knees

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This high-intensity workout is meant to be done fast but if you’re experiencing knee issues, perform the exercise at a low speed.
Not only burns calories but high knees help with strengthening abdominal muscles.
With the many lower muscles being activated, your endurance and balance are improved.

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Has been shown to increase muscular strength.
The most common jump rope exercises focus on frequency, where the person has to jump as many times as possible.
The Freestyle Jump Rope is more creative, where different variations of swings are used while the person jumping can perform other fun movements such as dance, sidekicks, hops, etc.
Compared to the traditional jump rope, freestyle rope skipping showed a more significant improvement in flexibility.

Plyometric training

Plyometric is referred to as jump training and wasn’t recognized until the late 60 to early ’70s. PT focuses on the power and force of the movement in the shortest possible time. This type of training uses the stretch-shortening cycle by using a lengthening movement followed quickly by a shortening movement.

It’s commonly used in rehabilitation programs involving athletes who want or need to improve their sport by moving forcefully with accelerated movements. Plyometrics is primarily used in sports because many non-athletes don’t have or see the need to jump, tackle, stop, and change directions in explosive movements consistently or at all.

Short Plyometric training has improved jump height, sprint, and agility performance. Believe it or not, most of us have used plyometrics in some shape or form without realizing it.

Examples are jumps (lateral/vertical jumps; squat jumps; box jumps; long jump-split; skips; hops; tuck jumps); throwing and catching motions; debt push-ups; sprints; kick movements, and power skipping.

Strength Training

If you want to burn fat while building lean muscle, you want this in your life. There is little consistency in how this term is used, and that’s why Knuttgen and Kraemer have suggested a more comprehensive definition of strength as the maximal force that a muscle or muscle group can generate at a specified velocity. Learn the biomechanics of strength training and become a movement expert.

Some may think that already strong individuals or someone trying to become a bodybuilder should be the one’s focus on strength training. If it’s not your goal to become a bodybuilder, you will not begin looking like one.

You don’t need a lot of weight to build muscle. One goal should be to increase the weight size as your strength level increases. The general rule of thumb is the lighter the weight, the more reps, and the heavier the weight, the fewer reps. As of matter of fact, you can get away with lifting 5 or 10 lb. weights and get decent results.

NOTE: If you’re doing strength interval training, the time rested in between sets will vary depending on the amount of weight used. Done regularly (e.g., 2 to 3 days per week) and correctly, these exercises could build muscle mass, strength, preserve bone density, independence, and vitality with age.

Standing Calf Raises

Major muscles involved:

Beginning of the calf that forms the bulge at the back of the lower leg (Gastrocnemius)
Underneath the calf (Soleus)

Starting position: Position your body directly under the shoulder pads. Grasp the handles and place both feet on the edge of the steps shoulder-width apart. Do not lock the knees. All repetitions will begin from this position.
Upward movement: As high as you can push up on your toes, keeping your knees extended but not locked.
Downward movement: Slowly lower the heels back to the starting position.
Home alternative: Freestyle calf raises; wall calf raises, squat with heel raises, jogging,
Note: While performing freestyle calf raises – holding a dumbbell, medicine ball, or another weighted object safely overhead while doing calf raises is a great weight addition.

Strength Training

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Leg Press

Major muscles involved:

Butt (Gluteus)
Hamstrings (Semitendinosus)
Thighs (Biceps Femoris, Semimembranosus, Vastus lateralis, Intermedius, Medialis, Rectus Femoris)

Starting position: Sit down with your hips, back, and buttocks firmly pressed against the seat. Place your feet (hip-width apart) on the platform at a slight angle.
Upward movement: Grab the side handles. Before unlocking the latch, press your feet firmly against the platform to hold it in place. This is essential to your safety. Unlock the latch, then push against the platform until your legs are slightly extended.
Downward movement: Slow and controlled; lower the platform by bending your knees. If desired, repeat and once finished, position the footplate at a comfortable height and slide the latch to lock the bar in place.
Home alternative: Squats

Seated cable row

Major Muscles involved:

Back (Latissimus Dorsi
Thick muscle of the shoulder joint (Teres Major)
Large trapezoid muscle that extends from the back to the skull, back of the neck, and back of the thorax(Middle Trapezius)
Upper back muscles under the trapezius (Rhomboids)
Rear part of the shoulder (Posterior Deltoids)

Starting position: Sit on the bench. Place your feet on the machine frame for support. Sit upright with knees slightly flexed. With the handles in hand, fully extend your arms until parallel with the floor. Always begin from this position.
Backward movement: Pull the handles towards your abdomen without any jerking activity while maintaining posture. Do not lean back.
Forward movement: Slow and controlled; allow your elbows to move back to the starting position. Maintain your upright position with your knees in the same place. In the end, slightly bend your knees and bend at the hips to return the weight to its resting position.
Home alternative with weight: Prop one knee on the bench. Place one arm comfortably on the bench somewhere above your knee. Bend at the hips until your upper body is parallel to the floor. Extend your opposite arm and grip your weight with your palm facing you. Bring the dumbbell or weight towards your chest. (Similar to how someone pulls the string to start a push lawn mower). Control your movements as you lift the weight. Your downward motion will be slower than the upward motion. Change positions and repeat with the opposite arm. Note: If you don’t have dumbbells, you can use water bottles, canned goods, bricks, or anything you can easily and comfortably grab.
Home alternative with exercise bands: In a seated position with legs extended and a slight bend in your knees, place the middle part of the exercise band around the bottom of your foot. The loose band will act as handles. Pull the handles towards your abdomen, pause, slowly release and repeat. Note: If you want to take this a step further, take a second exercise band and loop it within the band wrapped around your foot to get a more comfortable grip, if needed. To protect the hands, I highly suggest using workout gloves.

Hammer Curls

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Major muscles involved:

Upper arm (Brachialis)
Biceps Brachii(upper arm)
Lateral forearm – the thumb side (Brachioradialis)

Starting position: Hold two dumbbells with a closed grip on each side. Stand straight up with feet shoulder-width apart and the knees slightly flexed. Place the dumbbells alongside the thighs with the elbows extended. All repetitions begin from this position.
Upward movement: Keeping the dumbbells relaxed on each side, slowly bring one or both arms up until it’s near the front part of the shoulder. If working one arm at a time, that arm should remain relaxed in a stationary position.
Downward movement: Lower the dumbbells until your elbow is fully extended. Keep standing in the relaxed but still position and repeat.
Home alternative without dumbbells: Perform this exercise as stated above, but instead, you can use canned goods, bottled water, ankle weights, bricks. A weight that you can grasp easily without compromising your form. Note: You can also use nothing by pretending that you’re gripping something in each hand. As you bring your hands to your shoulders, squeeze your muscles until you feel the tension, and with the same amount of force, lower them with slow and controlled movements and repeat.

Tricep Curls

Major muscle involved: Upper arm (Triceps brachii)

Starting position: Lie on your back. Grab and grasp the dumbbells from the spotter. Position the dumbbells over the chest shoulder-width apart, fully extending the elbows. Keep your elbows straight. Do not point the elbows out to the side. All positions will begin from this position.
Downward movement: Slowly lower your arm until the dumbbells are just above your shoulders. Keep your wrist and upper arms as stiff as possible.
Upward movement: Squeeze your triceps as you extend your arms back to the starting position.
Home alternative without dumbbells: Perform this exercise as stated above, but instead, you can use canned goods, bottled water, ankle weights, bricks, or any weight that you can grasp easily without compromising your form. Note: You can also use nothing by pretending that you’re gripping something in each hand. As you lower your arms until they are just above your shoulders, squeeze your muscles until you feel the tension, and with the same amount of force, bring them up with slow and controlled movement and repeat. Note: Using a small medicine ball is also a great alternative to dumbbells.

Seated Shoulder Press (Machine)

Major muscles involved:

Shoulders (Anterior and Medial Deltoids)
Upper arms (Triceps Brachii)

Starting position: Sit down and lean back, placing your foot flat on the floor. Your elbows should be bent and pointing toward the floor. Grip the handles so that your palms face inwards or to the front, depending on the handle type. If needed, adjust the seat so the handles are aligned with the top of your shoulders.
Upward movement: Push up until the elbows are fully extended over your head without locking your elbows.
Downward movement: Steady, bend your arms back to the starting position.
Home alternative: Most of us don’t have a shoulder press machine at home, so you’ll perform this exercise by standing, sitting in a chair or on a coffee table, etc. You can use dumbbells, canned goods, bottled water, ankle weights, bricks, or any weight that you can safely grasp without compromising your form. Note: You can also use nothing by pretending that you’re gripping something in each hand. As you lift your arms over your head, squeeze your muscles until you feel the tension, and with the same amount of force, lower them with slow and controlled movement and repeat. Note: Using a small medicine ball is also a great alternative to dumbbells.

HIIT

High-Intensity Interval Training is short periods of exercise with little rest in between. (Ex. doing a group of exercises for 30 seconds each with 10 seconds rest before going on to the next) Note: This type of training should not be performed until aerobic endurance training has been understood. Gaining endurance is gained when you perform physical activity for an extended period, remain at that state, and withstand and recover. Interval training can be very stressful on the body and should be performed with caution and used sparingly.

Hyperbolic stretching for women

Hyperbolic stretching for men

Stretching

Active: The person stretching forces the stretch by contracting the abdominal muscles and hip flexors. (e.g., Lift to a side plank with arm raised. Simultaneously, lift the hip and reach your arm over your head). Do the same for the other side.

Passive: When someone or something provides external force to cause or enhance a stretch. (e.g., Lying on your back with one leg raised and your partner slowly and carefully pushing the leg towards you until you feel the full intensity of the stretch.

Dynamic: Use sport-specific movements to prepare the body for activity. For example, actively moving your joints through ROM(Range of Motion) that’s required for the sport. (e.g., Lateral Skater Jumps imitates the movement of a skater).

Static: Slow and constant where the stretch is held for 20-30 seconds. (e.g., touching and grabbing your toes and gradually increasing the intensity of the stretch.

Ballistic: Typically involves active muscular effort using bouncing movements. Positions are not held, and muscles aren’t relaxed. (e.g., touching toes with bouncing movements)

MOTIVATION + DETERMINATION + HARDWORK = SUCCESS