Top Excercises To Get Fit At Home

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In this short presentation you will learn the top best exercises for anyone to do to get fit at your home. All you need is a mat and a step to perform all of the five exercises.

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  • Background: http://2012.bastienwilmotte.be/freebies
  • Background: http://2012.bastienwilmotte.be/freebies
  • Top Excercises To Get Fit At Home

    1. 1. Top Exercises To Get Fit At Home A know Your Game Presentation
    2. 2. 1) One Legged Squats One legged squats are a brilliant exercise for strengthening your Legs, Core and Pelvis. Do two sets of ten on each leg and work towards two sets of fifteen on each leg every other day. www.init2win.co.uk
    3. 3. 1) One Legged Squats Starting upright position. www.init2win.co.uk Bend one knee and start to squat on the opposite leg. Start to bend down through the ankle, kne e and hip, while keeping an upright posture.
    4. 4. 1) One Legged Squats When straightening up after a squat keep your pelvis level. www.init2win.co.uk
    5. 5. 2) Lunges Lunges are a fantastic exercise for strengthening your Legs and Core. This is because they use all the muscles in the leg and pelvis. Do two sets of fifteen and progress by not doing more than 10% extra a day. www.init2win.co.uk
    6. 6. 2) Lunges Take a long stride and lunge onto your right leg. Make sure you bend your ankle, knee and hip. www.init2win.co.uk Try and keep your knee above your foot.
    7. 7. 2) Lunges Place all of your weight onto your right leg and straighten your ankle, knee and hip. www.init2win.co.uk
    8. 8. 3) Bridges Bridges are a good exercise for strengthening your Core. Do three sets of five repetitions a day. www.init2win.co.uk
    9. 9. 3) Bridges Lay on your back and make sure your heal is on the floor and your toes are off. www.init2win.co.uk Raise your self up until you are at least level or your hips are extended slightly. Stay in this position for at least five seconds.
    10. 10. 3) Bridges Come down slowly and rest for 2 seconds then repeat. www.init2win.co.uk
    11. 11. 3) Bridges (advanced) Lay on your back and make sure your heal is on the floor and your toes are off. www.init2win.co.uk Raise your self up until you are at least level or your hips are extended slightly. Straighten one leg and keep parallel with opposite thigh Stay in this position for at least five seconds.
    12. 12. 3) Bridges (advanced) Come down slowly and rest for 2 seconds then repeat. www.init2win.co.uk
    13. 13. 4) Side Bridges Side Bridges are a excellent exercise for strengthening your whole body core and back. Do three to five sets of five repetitions everyday. www.init2win.co.uk
    14. 14. 4) Side Bridges Lay on your side and place your elbow under your shoulder, bend your hips and knees. www.init2win.co.uk Raise your self up as high as you can while keeping your knees together. Hold for five to ten seconds.
    15. 15. 4) Side Bridges Lower your self down wait for two seconds then repeat. www.init2win.co.uk
    16. 16. 5) Step Ups Step ups are a fantastic exercise for strengthening your legs, core and it will improve your fitness the most compared to the other exercises. Do two to three sets of ten repetitions every day. www.init2win.co.uk
    17. 17. 5) Step Ups Stand in front of a ten inch step. www.init2win.co.uk Raise yourself off the ground by placing one foot on the step. Push your self until you are standing upright.
    18. 18. 5) Step Ups Come down on the same leg and maintain a good posture. www.init2win.co.uk Then repeat.
    19. 19. www.init2win.co.uk A know Your Game Presentation

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