PLEASE VIEW ON MOBILE DEVICE
OR ROTATE YOUR SCREEN VERTICALLY
SETS: 1 | DURATION: 10-15 min
LEARN MORE ABOUT YOUR WARM UP
Performing a proper warm-up on an inclined treadmill is essential to prepare your body for a more intense workout and prevent injuries. Here’s how to perform a warm-up on an inclined treadmill:
Choose the Right Incline and Speed: Start with a gentle incline and a moderate walking speed. The incline can vary based on your fitness level, but a 1% to 3% incline is generally recommended for warming up.
Duration: Aim for a warm-up duration of 5 to 10 minutes. This gives your muscles and cardiovascular system time to gradually adjust to the increased demands of exercise.
Dynamic Stretching: Incorporate dynamic stretches to increase blood flow and improve flexibility. These can include leg swings, hip circles, arm circles, and walking lunges. Perform these stretches while walking at a comfortable pace.
Gradual Intensity: During your warm-up, gradually increase the incline and speed. Start at a lower intensity and then progressively increase both the incline and speed over the duration of the warm-up.
Maintain Good Posture: While walking on the treadmill, maintain good posture. Keep your head up, shoulders relaxed, and engage your core muscles to support your spine.
Focus on Breathing: Pay attention to your breathing. Take deep breaths to oxygenate your muscles and enhance circulation.
Monitor Your Heart Rate: Use the heart rate monitor on the treadmill (if available) or wear a heart rate monitor to ensure your heart rate is gradually increasing. This helps gauge your effort and intensity.
Stay Hydrated: Make sure you’re adequately hydrated before starting your warm-up, as hydration is essential for optimal exercise performance.
Avoid Static Stretching: Save static stretching (holding stretches for a prolonged period) for after your workout. During the warm-up, dynamic stretches are more effective in preparing your muscles for movement.
Listen to Your Body: Pay attention to how your body feels during the warm-up. It should feel invigorated and ready for exercise, not strained or fatigued.
Transition to Workout: Once you’ve completed the warm-up, gradually adjust the incline and speed to the level you plan to use for your main workout. Continue monitoring your heart rate and pace as you transition.
Remember, the goal of a warm-up is to increase blood flow, elevate heart rate, and prepare your muscles and joints for more intense activity. By following these steps and listening to your body, you can effectively warm up on an inclined treadmill and set yourself up for a safe and productive workout session.
PERFORM AS A CIRCUIT. COMPLETING ALL EXERCISE ONCE THEN REST FOR 3 MIN.
REPEAT 5 TIMES
CIRCUIT: 1 REPS: :10 sec REST: 00
HOW TO PERFORM A SINGLE LEG GLUTE BRIDGE
The Single-Leg Glute Bridge is a strength-training exercise that targets the glutes, hamstrings, and core muscles is a great exercise to improve core and hip strength, stability and building lower body strength. Here’s how you can perform a Single-Leg Glute Bridge:
Muscles Targeted: Glutes, hamstrings, core
Instructions:
Tips:
Variations:
Remember to consult a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns.
CIRCUIT: 1 REPS: :10 sec REST: 00
HOW TO PERFORM A SINGLE LEG GLUTE BRIDGE
The Single-Leg Glute Bridge is a strength-training exercise that targets the glutes, hamstrings, and core muscles is a great exercise to improve core and hip strength, stability and building lower body strength. Here’s how you can perform a Single-Leg Glute Bridge:
Muscles Targeted: Glutes, hamstrings, core
Instructions:
Tips:
Variations:
Remember to consult a fitness professional or healthcare provider before starting any new exercise routine, especially if you have any pre-existing medical conditions or concerns.
CIRCUIT: 1 REPS: :20 sec REST: 00
HOW TO PERFORM A THORACIC EXTENSION
Here’s how you can perform a Thoracic Extension exercise on a bench:
Muscles Targeted: Thoracic spine mobility
Instructions:
Tips:
Variation:
Remember that improving thoracic spine mobility can take time, so be patient and consistent with your exercises. If you’re unsure about the exercise or have any existing back issues, it’s advisable to consult a physical therapist or healthcare provider before attempting this movement.
SETS: 1 REPS: 1 min REST: 3 min
HELPFUL TIPS FOR PERFORMING JUMP ROPE
Jumping rope is a great cardiovascular exercise that can help improve coordination, endurance, and overall fitness. Here’s a step-by-step guide to help you perform jump rope:
1. Choose the Right Rope: Select a jump rope that’s appropriate for your height and skill level. Stand on the center of the rope and ensure the handles reach your armpits.
2. Find the Right Surface: Jump on a flat, non-slip surface like a gym mat, wooden floor, or outdoor pavement. Avoid jumping on concrete or asphalt surfaces as they can be hard on your joints.
3. Adjust Your Grip: Hold the handles of the rope, one in each hand, with a relaxed grip. Your elbows should be close to your sides and your forearms parallel to the ground.
4. Basic Jumping Technique: Start with the basic two-foot jump.
Here’s how to do it:
5. Maintain a Rhythm: Find a steady pace that works for you. The rope should pass under your feet with each jump. Start with a slower pace and gradually increase your speed as you get more comfortable.
6. Practice Coordination: Once you’re comfortable with the basic jump, you can try variations to challenge yourself, such as alternate foot jumps, high knees, or double unders (the rope passes under your feet twice in one jump).
7. Breathing: Focus on your breathing to maintain endurance. Breathe in through your nose and out through your mouth in a steady rhythm.
8. Jumping Session: Aim for 5 to 10 minutes of jumping initially, and gradually increase the time as your fitness level improves. Take short breaks if needed.
9. Warm-Up and Cool Down: Start with a light warm-up to prepare your muscles and joints. After your jump rope session, cool down with gentle stretches to prevent muscle tightness.
10. Safety Tips:
Remember, practice is key. Jumping rope might be challenging at first, but with consistent effort, you’ll improve your technique and stamina over time.
PERFORM EACH SUPERSET WITH A 3 MIN REST BETWEEN SUPERSETS
SETS: 4 REPS: 20 SEC REST: 00
HELPFUL TIPS FOR PERFORMING A PLANK
Performing a plank exercise is a great way to engage your core muscles and improve your overall stability. Here’s a step-by-step guide on how to perform a basic plank:
1. Starting Position:
2. Engage Your Core:
3. Maintain Proper Form:
4. Hold the Plank:
5. Listen to Your Body:
6. Variations:
Once you’re comfortable with the basic plank, you can explore different variations to challenge yourself and target different muscle groups:
Remember, consistency is key. Incorporate planks into your regular workout routine to gradually improve your core strength and overall stability. If you’re new to exercise or have any health concerns, it’s a good idea to consult a fitness professional or healthcare provider before starting a new exercise regimen.
SETS: 4 REPS: 10,8,6,4 REST: 00
TIPS FOR PERFORMING A BODYWEIGHT SQAUT
Performing a bodyweight squat is a fundamental exercise that targets your lower body muscles, including your quadriceps, hamstrings, and glutes. Here’s a step-by-step guide on how to perform a bodyweight squat with proper form:
1. Starting Position:
2. Initiate the Movement:
3. Lowering Phase:
4. Depth and Alignment:
5. Ascending Phase:
6. Breathing:
7. Common Mistakes to Avoid:
8. Modifications and Progressions:
Remember, it’s important to focus on maintaining proper form throughout the exercise. Start with a few repetitions and gradually increase as you become more comfortable and confident in your technique. If you have any existing health conditions or concerns, consult a fitness professional or healthcare provider before starting a new exercise routine.
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING A BIRD DOG
The Bird Dog exercise is a great way to improve core stability, balance, and coordination by engaging both your abdominal and lower back muscles. Here’s a step-by-step guide on how to perform the Bird Dog exercise with proper form:
1. Starting Position:
2. Engage Your Core:
3. Bird Dog Movement:
4. Hold and Balance:
5. Return to Starting Position:
6. Alternate Sides:
7. Breathing:
8. Common Mistakes to Avoid:
9. Modifications:
Incorporate the Bird Dog exercise into your regular workout routine to enhance core strength and stability. As always, if you have any existing injuries or medical conditions consult a healthcare provider before attempting new exercises.
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING A SCAPULAR PULL UP
A Scapular Pull-up is an effective bodyweight exercise that helps improve scapular (shoulder blade) mobility and strength. It’s also a great way to develop the initial strength needed for full pull-ups. Here’s how to perform a Scapular Pull-up:
1. Starting Position:
2. Scapular Activation:
3. Scapular Pull:
4. Hold and Release:
5. Repetitions:
6. Common Mistakes to Avoid:
7. Incorporating Scapular Pull-ups:
8. Progression:
Remember that proper form is crucial for maximizing the benefits of this exercise and preventing injury. If you’re new to exercise or have any concerns, it’s a good idea to consult a fitness professional before incorporating new movements into your routine.
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING MOUNTIAN CLIMBER
Mountain climbers are a dynamic bodyweight exercise that targets multiple muscle groups, including the core, shoulders, and legs.
Here’s how to perform mountain climbers:
1. Starting Position:
2. Movement:
3. Alternating Legs:
4. Quick and Controlled:
5. Breathing:
6. Repetitions and Sets:
7. Common Mistakes to Avoid:
8. Modifications:
9. Incorporating Mountain Climbers:
As with any exercise, maintaining proper form is crucial to prevent injury. If you’re new to mountain climbers or exercise in general, consider consulting a fitness professional to ensure you’re performing the movement correctly and safely.
PERFORM AS A CIRCUIT. COMPLETING ALL EXERCISE ONCE THEN REST FOR 3 MIN.
REPEAT 3 TIMES
SETS: 4 REPS: 10,8,6,4 REST: 00
HELPFUL TIPS FOR PERFORMING HIP HINGE
Performing a hip hinge exercise is essential for proper movement mechanics, especially when lifting objects from the ground or performing exercises like deadlifts and kettlebell swings. The hip hinge movement pattern involves bending at the hips while keeping a neutral spine. Here’s how to perform a hip hinge exercise:
1. Starting Position:
2. Engage Your Core:
3. Hip Movement:
4. Maintain a Neutral Spine:
5. Slight Knee Bend:
6. Forward Lean:
7. Depth:
8. Return to Starting Position:
9. Common Mistakes to Avoid:
10. Incorporating the Hip Hinge:
Remember, mastering proper hip hinge technique is crucial for preventing injuries and maximizing the benefits of exercises that involve this movement pattern. If you’re new to hip hinging, consider seeking guidance from a fitness professional to ensure you’re performing the exercise correctly.
SETS: 4 REPS: 10,8,6,4 REST: 00
TIPS FOR PERFORMING A HOLLOW BODY HOLD
The Hollow Body Hold is a core-strengthening exercise that involves creating tension and stability throughout your entire body. It’s commonly used in gymnastics and other fitness disciplines to improve core strength and body control. Here’s how to perform a Hollow Body Hold:
1. Starting Position:
2. Engage Your Core:
3. Raise Your Shoulders and Legs:
4. Form the Hollow Position:
5. Create Tension:
6. Maintain Alignment:
7. Breathing:
8. Duration:
9. Common Mistakes to Avoid:
10. Modifications:
11. Incorporating the Hollow Body Hold:
Remember that quality of form is more important than duration. Focus on maintaining proper alignment and tension throughout your body during the exercise. If you’re new to this exercise or have any concerns, consult a fitness professional before adding it to your routine.
SETS: 1