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Bear Crawl Exercise Steps: Step 1: Crawl into a push-up position, keep your hands beneath your shoulders and keep your back strong & your core engaged and your feet at hip distance apart. Rest on your toes and keep your heels off the floor. Step 2: Begin to move forward by simultaneously moving the right hand and the left leg forward with a crawling motion. Immediately after placing weight on the right hand and left leg. Switch to move the left hand and right leg forward. Imagine that you are crawling beneath the load net and keep the body relatively low. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=299zsr1ADuU Side Plank Exercise Steps: Step 1: Lie on the right side with your legs straight and feet stacked up on top of each other. Step 2: Place your right elbow under your right shoulder with your forearm pointing away…

1) Dumbbell Close Grip Bench Press Step 1: Lie back on a bench gripping the dumbbells tight and Palms facing in. Step 2: Keep the chest up and press the shoulder blades against the bench. Keep your elbows, fully extended and take a deep breath. Step 3: Lower the dumbbells in a controlled manner till the dumbbells, come to the side of the chest. Keep the elbows close to the body and push the dumbbells back up. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=o35pcF6S-JM&list=PLYN1DW-GYKAwovxrEotsuqNzojK0_02ZH&index=1 2) Bench Dips Step 1: Sit down on a bench close to the edge and hands next to your legs. Step 2: Walk your feet out and extend your legs lifting your hips off the bench holding there with the extended arms. Step 3: Breathe into the stomach and hold to make the core tight. Lower your body down…

Nowadays, fitness is more than just losing weight, building muscles, and looking good; it’s also not just about outperforming others. It’s about changing your lifestyle. Keep your body and mind strong by eating nutritious foods, exercising regularly, and adopting healthy habits. “Fitness today is about being better than you used to be. Feeling better than you used to feel.” If you are just starting to create your own workouts and exercise on your own, or if you aren’t seeing results with your current routine, you may push yourself to exercise more and diet, but still not see results. Without guidance, going to extremes can damage your health and mental wellbeing. It may be best for you to hire a personal trainer online in this case. In order to achieve effective results, you need a guide, a coach, an expert who knows what you should be eating, how much you should…

1)Reverse Lunge Step 1: Stand with toes in line, pointing straight and fists clenched at your chest level with your eyes looking straight ahead. Step 2: Take a big breath and extend one leg back to perform a reverse lunge. The back knee should gently tap the floor and push through the heel of the front leg. Step 3: Make sure to finish each rep squeezing your glutes. Throughout the movement, make sure that the leading front leg is rooted on the floor and is pressing evenly through your toes, and you’re heel. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=QXYT0Tdr_3k&list=PLYN1DW-GYKAz1psfsZFOH1CZNqb87avN2&index=1 2) Forward Lunge Step 1: Keep your fists clenched at your chest level with your eyes looking straight ahead. Step 2: Take a big breath and extend one leg forward to perform a forward lunge. The back knee should gently tap the flow and then…

1) Banded Pull Up Step 1: Attach a long band with medium to heavy resistance on an overhead bar or a pull-up bar. Step 2: Go to one foot inside the band, and keep your leg straight. Take a deep breath in, and engage your core and pull your body up till the chin crosses Over the Bar. Step 3: Come down with controlled motion extending your arms. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=wnTHEHrQTpM&list=PLYN1DW-GYKAxG3wTuq32rpkyb9GSi8IDm&index=1 2) TRX Pull Up Step 1: Set the TRX suspension trainer. Anchor, at a distance of 7 to 9 feet above ground. The straps should be fully shortened wearing, you can stand completely straight with your arms, bent and braced against your torso. Step 2: Kneel down and sit back on your haunches. Your head should be slightly behind the handles. Step 3: Grab hold of the TRX, handles with the Palms,…

1) Prone T Raise Step 1: Lie face down on a bench or a mat keeping the body straight. Step 2: Keep your arms to the side forming a T-shaped with the body, pointing the thumbs up. Step 3: Lift the arms up and squeeze the shoulder blades together. Hold this at the top position for a few seconds. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=J-TvvTbMkkY&list=PLYN1DW-GYKAxArPr7nc3hEbqi8t8FPOrt&index=1 2) T Spine Rotation with Lift Off Step 1: Get into a half kneeling position. Step 2: Place a foam roller or yoga block between the wall and your hip. Step 3: Keep the Palm facing the wall, and Trace the semicircle on the wall, rotating, your thoracic spine. When You Reach and range, breathe out through your mouth and lift your hand off the wall a few inches. Step 4: Circle the same hand back to the starting position. Repeat…

1) Push Up Exercise Step 1: Get down on floor on all fours placing your hands slightly wider than shoulder width. Step 2: Breathe in and hold to engage the core. Step 3: Slowly lower your body until your chest nearly touches the floor. Push back to the starting point extending the elbows and driving your palms into the floor. Step 4: Breathe in again before every rep. Continue doing the same till you reach your rep target. https://www.youtube.com/watch?v=cXHPs2944f4&list=PLYN1DW-GYKAyfdOTFE8bGHiQSDZuROWHH&index=1 2) Knee Push Up Step 1: Get down with knees on floor and hands placed slightly wider than shoulder width. Step 2: Breathe in and hold to engage the core. Step 3: Slowly lower your body until your chest nearly touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor. Step 4: Breathe in again before every rep. Continue…

Hinge Row Exercise Steps: Step 1: Set up the TRX suspension anchor at a distance of seven to nine feet above ground. The straps should be fully shortened sit on the floor while facing the anchor. Step 2: Point Body bent at the hip at a 90 degree angle. Keep the legs together and Knees locked. Hold the handles and remove the slack on the band. Pull yourself up by squeezing, your shoulder blades together pulling your Handles in towards your ribs. Step 3: Slowly lower the body, by extending the arms to the starting position. Exile and repeat. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=B8Wu-vp_j6E&list=PLYN1DW-GYKAxG3wTuq32rpkyb9GSi8IDm&index=7

TRX T’s Exercise Steps: Step 1: Set the TRX suspension trainer anchor at a distance of seven to nine feet above ground. Step 2: The straps should be at mid-length stand facing the Anchor Point. All the handles arm extended in front of the body with Palms, facing each other feet should be at shoulder width distance. Step 3: Squeeze shoulder blades together and drive the hands apart and back to create the T position. The wrist and shoulder will be in the same line at the end of the movement, while pulling yourself upwards, slowly lower the body down and get back to the starting position. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=xQLzTcU9x_8&list=PLYN1DW-GYKAxG3wTuq32rpkyb9GSi8IDm&index=6

Scapular Pull Up Exercise Steps: Step 1: Hang from the pull-up bar with palms overhand grip. The grip should be at a slightly wider than shoulder-width distance. Step 2: Keep your legs engaged by crossing them. Breathe in and tighten up the entire body, squeeze shoulder blades, back and down and lift body up. Step 3: Lower yourself in a controlled manner. Exhale and repeat. Continue doing this till you reach your rep target. https://www.youtube.com/watch?v=pelYymSZopU&list=PLYN1DW-GYKAxG3wTuq32rpkyb9GSi8IDm&index=5