Quarantine exercices

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sport_1_warm

Last modified: 12. December 2021

Warm-up 

It’s important to warm up because it will reduce your risk of injury, it can help to mentally prepare and increase overall body and muscle temperatures which increase blood flow to the active muscles.

  1. 2 mins jump rope

     
  2. 15 sec arm circles

     
  3. 15 sec hip circles

     
  4. 30 sec mountain climbers

     
  5. 30 sec jamping jack

     
  6. 30 sec bodyweight squats

     
  7. 30 sec butt kickers

     
  8. 30 sec high knees

     


 

sport_fullbody

Last modified: 12. December 2021

Main work

3 x 15 repetitions each exercise

Exercise – Easier option – Harder option

Upper Body exercises

  1. Push-ups – Knee push-ups/Wall push-ups (easier) – Elevated legs/decline push-ups (harder)
  2. Superman – Lying down arm extensions (easier) – Superman with arm extension (harder)
  3. Triceps dips on a chair – triceps dips on the floor (easier) – triceps dips on a chair with legs raised (harder)

Lower Body exercises

  1. Lunges – Static lunges (easier) – Power lunges (harder)
  2. Dynamic Shoulder bridge/glute bridge – Static shoulder bridge/glute bridge (easier) – One leg alternated shoulder bridge/glute bridge (harder)
  3. Sumo squat – Side-lying inner thigh pulses (easier) – Side lunges (harder)

Abs

  1. C-crunch – Reverse crunch (easier) – V-sit ups (harder)
  2. Plank – Knee Planck (easier) – Planck saw (harder)
  3. Hollow rock – Hollow hold (easier) – Hollow side roll (harder)

sport_3_strech

Last modified: 13. December 2021

Stretching after exercise

It’s important to stretch after a workout to have a better posture, improve the range of motion, increase flexibility, prevent pain and help harmonize your mind, relax your mood and relieve stress.

  1. 15 sec Hamstring

     
  2. 15 sec Inner thigh stretch  

     
  3. 15 sec runner lunge

     
  4. 15 sec shoulder strech

     
  5. 15 sec triceps strech

     
  6. 20 sec forward bend