Supercharge Your Level of Fitness
Most successful people always incorporate exercise in their daily lives. This makes them more successful because they are always active and rarely get tired.
Fitness is the key to a long life. It is also a key to good health. It pushes away diseases and sicknesses from you. People who keep fit regularly rarely fall sick. They include the most appropriate diet for their daily meals.
The need for a fitness program cannot be overemphasized. It gives you a healthy start for the day’s activities. Exercise keeps you active and focused. It improves your brain and increases your energy level.
Most often, your program doesn’t necessarily require your registration in a gym. In the comfort of your home, you can practice.
Discover ways to make your fitness program interesting. You can decide to set a timer. You can incorporate a little period of your busy day to walk around the office.
Also, you can get someone to exercise with so that you get much motivation. It’s also good to make fun of your fitness program.
A wide range of programs will help supercharge your fitness level for a longer life span. Keep reading to discover the best fitness program.
- Lunges
Lunges help in making most of the muscles to contract. Lunges work the hamstrings, core, gluteus muscles and quads. It also works the muscles of the inner thighs.
Lunges are one of the exercises that keep one fit. It makes one flexible and gets the joints and lower body working correctly. It is, however, good to learn how to do lunges to avoid injuries.
A lunge looks like kneeling to wear a shoe or to propose to a lady.
Steps to lunges
- Stand straight with your hands on your waist and a little space between your feet.
- Move your right leg forward and start bending to form a 90 degree. The left leg should also form a 90 degree as it kneels on the ground.
- As you bend, ensure your right leg’s heel doesn’t lift from the ground. Make sure it sticks to the ground. Ensure also that the back is not bent.
- Push up your right leg to return to the starting position.
- Repeat the process with the left leg.
- You can do 3 sets of 15 reps.
- Squat
Squats work the gluteus muscles, the leg muscles, and the core. It gets your hips and legs flexible. It ensures you have a fit lower body.
Just like many other exercises, squats help in helping you shed fat. Squat is one of the exercises that keep one fit and requires no special equipment. Learning to squat properly helps to prevent injury.
Steps to guide you
- Stand with a little space between your feet
- Straighten your hands out in front of you. Ensure your chest is out and that your chin is up
- Start bending on your knee to get a squat position
- Go as low as your waist can carry you. Preferably, form a 90 degree on your knees and waist
- Remain in the squat position for 3 seconds and return to the starting position
- Do 3 sets of 20 reps
- Overhead dumbbell press
The overhead dumbbell press is one of the fitness exercises that work upper body muscles. It exercises the chest, shoulders, upper back and arms muscles.
This exercise targets the shoulders. It requires the dumbbell as the only equipment to make it successful. Beginners are advised to use lighter dumbbells and increase the weight as they advance.
The overhead dumbbell press can be done standing or sitting but standing works more muscles. To get started;
- Stand straight with a little weight between your feet
- Grab dumbbells in your hands, ensuring your knuckles are facing up and by your sides
- Exhale and gently raise the dumbbells up above the head with the hands straight. Wait for a few seconds
- Inhale and return the weight to the shoulder level
- Do 3 sets of 12 repetitions.
- Dumbbell row
The dumbbell row supercharges your fitness level. It works on the arms, back and shoulder muscles. It gives the upper body an amazing look and flexibility.
The only equipment needed for this exercise is the dumbbell. It works the entire upper back. To get started;
- Grab dumbbells in your hands
- Bend your knees and hips while your torso is lowered parallel to the ground
- The dumbbells should hang on your shoulders arm’s length
- Bring down your shoulder and return them back to the former position. Wait for 3 seconds
- Lift down the dumbbells to the sides and wait for 3 seconds
- Return to the starting position
- Do 3 sets of 15 reps.
- Push up
Push up is one of the exercises that work out almost all the muscles in the body. It can be done anywhere. Pushups improve body flexibility. They are many variations of pushups.
- While lying in a plank position,
- Ensure your upper body is tight. Your neck and shoulder should be in the same line
- Gently move your core to the ground. As your chest gets close to the ground, return to the starting position
- Do 3 sets of 20 reps or continue as your strength can carry you.
- Single leg deadlifts
Single leg deadlifts give the body balance. It helps in maintaining stability and improves the strength of the leg.
The only equipment required in this exercise is the dumbbell. The size of the dumbbell depends on how well you can hold the weight. To get started;
- Stand with a little space between your feet
- Grab dumbbells and bend on your knees with one leg behind you
- Lower the dumbbells by your sides, and wait for a few seconds
- Return to the starting position. Repeat with one leg 15 times before changing to the other leg.
- Do as many repetitions as possible.
- Burpees
Burpees help in developing cardiovascular endurance. It works on many muscles at a stretch. It is one of the best body fitness exercises that improve flexibility.
- With your hands by your side, stand with a little space in between your feet
- Get your knees bent while lowering into a squat
- Immediately lie in a plank position
- Jump up with your hands raised to the sky
- Return to the squat, then the planks position and then jump up.
- Do 20 repetitions.
- Side plank
The side planks target the arms, core and back muscles. It works the oblique abdominal muscles.
- Lie straight on one side of your body, supporting the body with one hand
- Hold to that position for 60 seconds ensuring the whole body is straight
- Breathe properly while you wait and then return to the other side
- Repeat the two sides for 15 reps
- Situp
Situp helps in building the tummy muscles. It helps in reducing tummy fat while keeping you flexible. It is almost similar to crunches. It requires no equipment making it one of the best
- Lie flat on the back on an exercise mat
- Bend your knees to a 90 degree, ensuring your feet’s are on the floor
- Place your hands behind your neck
- Gently raise your body from your hips to a sitting position while bending your knees
- Return to the starting position
- Do 15 reps of 3 sets.
- Glute bridge
Glute Bridgeworks the gluteus muscles and the hamstrings. It works the core and keeps the entire body fit. It gives the butt a nice look.
- On an exercise mat, lie on your back
- Bendyour knees to a 90 degrees
- Gently lift your butt as you squeeze your gluteus muscles forming a bridge
- Hold on for 60 seconds and
- Return to the starting position.
- Do 3 sets of 15 reps. you can increase based on your choice.
Conclusion
The above-listed exercise program when followed helps in supercharging your level of fitness. It can help increase your lifespan a great deal.
Exercises generally help in making one look younger and active. It scares sicknesses away and keeps you healthy. Start today to practice this fitness program to keep.
