1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
PROGRAM #1 Brake-in
30 minutes
No gym is required, just a floor mat.
3 days per week with one day of rest in between (Mon-Wed-Fri).
If you are a beginner, start with 2 days, 2 sets for the first 2 weeks, aiming for 15 -20 repetitions.
It should take you about 30 minutes to finish the 10 exercises.
Take rest between exercises for 30-90 seconds) or as necessary.
As you gain endurance with practice, you'll find that less rest time between sets becomes sufficient.
PROGRAM #3
Functional Training (Basic Equipment required)
Primary Goal; Muscle Strength & Muscle Toning.
- Resistance Band Chest Press.
- Resistance Band Back Rows
- Swiss Ball Abdominal Crunches
- Resistance Band One Leg Balance
- Resistance Band Squats
- Resistance Band Shoulder Press
- Resistance Band Bicep Curl
- Resistance Band Tricep Over- head Extensions
WEIGHT TRAINING TIPS
References & Links:
Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study.
https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/fulltext
PROGRAM #2
Weight Training (Equipment required).
Primary Goal; Muscle Strength & Muscle Toning
- Dumbbell Chest Press
- Dumbbell Back Row
- Abdominal Crunches
- Dumbbell Deadlifts
- Dumbbell Squats
- Dumbbell Lunges
- Dumbbell Shoulder press
- Calves Raises
- Dumbbell Bicep Curls
- Dumbbell Tricep Over-head Extensions
MUSCLE CONTRACTION
Muscle contractions involve changes in muscle length during contraction, classified as concentric, eccentric, and isometric.
Concentric contractions lead to muscle shortening, generating force.
Eccentric contractions result in muscle elongation, responding to a greater opposing force.
Isometric contractions generate force without altering the muscle length.
Execute exercises with control, being mindful of these three contractions that occur during any lifting exercise.
PROGRAM #4
Yoga-Fitness
Primary Goal; Flexibility- Balance -Muscle endurance- Coordination - Mental Focus
- Salutation to the Sun
- Salutation to The Moon
COMING SOON...
PROGRAM #4
MOTION MEDITATION
Primary Goal; Flexibility- Balance- Muscle endurance- Upper-Lower Body Coordination - Mental Focus
- 8- Brocade
- 12- Brocades
- 5- Animals
- 12 - Nurturing life
Below are some sample training routines for strength, balance, and coordination. Some of them don't require any equipment and can easily be performed at home.
COMING SOON...
EXERCISE ROUTINES
For Strength & Endurance
COMING SOON...
COMING SOON...
MUSCULAR STRENGTH & ENDURANCE
Weight Training Tips & Exercise Programs
If you haven't worked out for the last six months, consider yourself a beginner.
For fast changes in your physique, choose exercises that primarily work large muscle groups or multiple muscle groups. For example, the legs, chest, and back muscles (big muscles) are more effective than training small muscles like arms (bicep, tricep). Small muscles work as auxiliary muscles.
LOAD & VOLUME
Pick a weight that allows you to perform each exercise to the point of exertion while still maintaining proper form. If you are a beginner, start light. Perform 15-20 repetitions to the point of exertion.
FREQUENCY
Beginner training: 2–3 days each week.
Intermediate training: 3 days per week for total-body workouts.
4 days per week for split routines.
Advanced training: 4-6 days per week for split workouts.
REPETITIONS:
The number of times an exercise is performed in a row before resting.
For Strength: 6-10 repetitions
For Endurance: 12-20 repetitions
SETS
A group of repetitions.
Example: 8 push-ups + 1 min rest + 8 push-ups = 2 sets of 8 repetitions
If you are a beginner start with 2 sets per exercise for the first 2 weeks.
INCREASING RESISTANCE
As your body gets fitter and stronger, increase the resistance by adding more weight, or by adjusting your body position. That way you can continue challenging your body and keep seeing progress. Ideally, every 15 to 20 days, to prevent adaptation of the muscles and ending up hitting a plateau.
BREATHE AND EXERCISE
Maintain a normal breathing pattern. Don't hold your breath. Breath-holding can cause an excessive increase in blood pressure. The recommended method is to inhale during the lowering phase and to exhale during the lifting phase. As an example, when performing a push-up; Inhale while you lower the chest toward the floor, exhale when pushing up. In a squat, you inhale while you squat down, and exhale while standing up.
WARM-UP
Make sure you warm up your body 5-10 minutes before any type of stretching or exercise routine.
PROGRAM #5
Yoga-Fitness
Primary Goal; Flexibility- Balance -Muscle endurance- Coordination - Mental Focus
Salutation to the Sun
Salutation to The Moon
This type of training enhances your metabolism, boosts energy levels, improves sleep patterns, enhances mood, and contributes to overall health.
Muscular Strength is gauged by the force you can exert or lift in a short period. Exercises like weightlifting, body-weight exercises, resistance bands, and suspension training (TRX) develop strength and power, typically with 8-12 repetitions per set.
Muscular Endurance is a muscle's ability to sustain repeated contractions against resistance for an extended period.
Exercises for muscular endurance encompass long-distance running, cycling, swimming, circuit training, calisthenics, martial arts, and weight lifting with repetitions ranging from 15-20 per set.
Optimal exercise programs include a blend of both strength and endurance training.
HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach