admin
Coach Kelly-Fitness Correspondent
No matter your fitness levels, exercise history, or at-home equipment set-up, home workouts can help you meet specific exercise goals (like improving strength or boosting cardiovascular fitness) and can improve boost overall health.
Making the decision to start exercising is easy.
It gets more complicated when you actually have to do it, the first question being: Where are you going to exercise?
It’s easy to join a gym of course, but it’s also easy to pay for that membership while never using it.
It’s also easy to set up a home gym and, of course, even easier to find a hundred other things more important than your workout—laundry, playing a game on your phone, cleaning the lint from behind your dryer, etc.
Whichever you decide, to be successful, you have to actually follow through and part of that is working out in the environment that fits your needs and budget the most.
Some have said that working out at home means eliminating obstacles like commuting, finding gym attire, and the restraint of operating hours.
But working out at the gym provides fewer distractions, a sense of community, access to more equipment like weights and cardio machines, not to mention classes.
Whether you should join a gym or work out at home often comes down to personal preference and your budget.
If you’re self-motivated and know you’ll exercise no matter what, working out at home may be a good option.
However, if you find way too many distractions you need to know some aspects, like they said don’t be tired of being lazy.
Working out is a total behavioural change not just a hobby.
60 percent from your diet, 30 percent from work out and the other 10 percent on how you rest.
Here is the first 21 day workout plan and how it can help people archive their body goals and living a healthier lifestyle.
Workout plan
The aim is to help any individual who wants to get shredded and transform their physical fitness although it is a primary goal.
Warm-up
Always perform a warm up session for at least 10 minutes to elevate your heartbeat and loosen tight muscles
NB: Aim to perform 30 to 40 seconds per workout and a 20 second rest.
Warm-up List
◆ Power walk
◆ Jogging
◆ Skipping
◆ Treadmill
◆ Rowing machine
Day 1(Beginners/ intermediate)
◆ Early morning walk
◆ Dynamic body stretch
◆ Kneeing push ups (10 to 20 reps for about 2 sets
◆ Resting time (30 to 60 seconds between reps
◆ Low pranks (30 second)
◆ Mountain climbed (20 seconds by two sets
◆ Wall sit 20 seconds by two sets
◆ Air squats 10 reps by 2 sets
◆ Cool down and stretch after completing sets
◆ Stay hydrated
Day 2- Aim Lower Body
◆ Warm up first
◆ Full dynamic body stretch
◆ Squats
◆ Jumping jacks
◆ Crunches
◆ Calf rise
◆ Walking lunges (10/12 steps each leg)
Day 3- Aim Upper and Core
◆ Full body dynamic stretch
◆ Push up
◆ Shoulder taps
◆ Inch warm
◆ Superman
◆ Elbow plank
◆ Mountain climb
◆ Access to machinery can do bench press but light weights
Day 4- Aim Active Rest
◆ Full body dynamic stretch
◆ Yoga
◆ Low impact work
◆ Stay hydrated
Day 5 – Lower body
◆ Walking lunges with small weights
◆ Skipping ropes
◆ Jumping jacks
Day 6- Aim upper body
◆ 3 to 5km walk or run
◆ Rope skipping
◆ Push ups
◆ burpees
◆ Short sprints
◆ Shoulder taps
◆ Plank
◆ Stretch and stay hydrated
Day 7 – Rest Recover
To sum it up, after enjoying your first 7 day trial, continue exercise in a simultaneous way aiming to archive better goals and improve your workouts so as to stay healthier and fitter
◆ Coach Kelly, real name Kelly Mtisi is a certified fitness trainer/coach based at Invictus Gym and Fitness. He has vast experience for close to two decades for individuals and groups.
Online Reporter