Home Workout For The Full Body
Let’s Get Moving
What’s holding you back from jumping off the sofa right now and doing a workout? It’s probably a lack of motivation or maybe you have no idea where to begin.
Where to get started?
With so many different exercises to choose from it’s hard to know what to do, creating your own home workout often results in the same old story “I’ll make a start tomorrow”. Our aim is to inspire you to stay active even if you can’t make it to your local gym or swimming pool.
For the past few weeks Swim Now has been providing you with a daily workout to follow, it’s dead easy, just watch the video below and make a start today. Whether your goal is to build muscle or lose weight, our workouts cover all the bases.
No Equipment, No Problem!
Most of us have little or no gym equipment at home, so our workouts are designed with functional strength in mind. We include household objects like bottles of water, tins of beans and a backpack filled with books, so there’s no excuses, anyone can get involved even complete beginners.
Some of our exercises are more challenging than others so we offer alternatives. If you feel like some parts are too advanced, don’t let this discourage you, you can simply substitute the exercise out for another one.
Jumping jacks or skipping on the spot will keep your heart rate up and allow you to stay active through the workout.
Full Body Focus
According to Built with Science, “Full body workouts are one of the best workout splits for muscle growth and strength regardless of your training experience. They not only enable you to optimise your training frequency and recovery throughout the week but are also time efficient.”
Today’s workout focuses on your full body, we’ve got 8 brand new exercises that target different muscles including chest, shoulders, back, arms, core and legs. Not only will your heart rate be up and your muscles burning but you should have a good sweat on by the end of it too, we aim to keep your body moving for 27- minutes.
We recommend starting with 40 seconds of exercise with 20 seconds of rest for all 8 exercises. If you find that too challenging try 30:30 split for the first set.
To improve efficiency use the workout timer app on your phone, you’ll get a beep when it’s time to start, change exercise or rest.
About our style (circuit training)
“A circuit usually consists of six to 10 exercises that together cover a wide area: upper half, lower half, or full body. Exercises are usually performed for at least 10 reps, and they’re selected to maximise the aerobic effect” – Muscle and Fitness
Circuit training and can be repeated daily, so feel free to save the video and come back to it later in the week, the more you practice the exercises the more benefit you will get.
To improve you circuit training endurance we recommend running or swimming at least 2 times per week to build your aerobic capacity and improve your cardiovascular system. This will allow you to do the exercises for longer and keep going when the workout gets challenging.
How to Improve Your Fitness Levels?
Runners world make a good point, “It’s important to remember that Rome wasn’t built in a day, and optimal running efficiency isn’t, either. The good news is a little time invested can make a significant difference in your running performance down the road.”
If you can’t run, then try walking first, as long as you are moving forward and your blood is flowing, you’ll get the mental and physical benefits. The aim is to build the intensity or the distance (or both) so your body can adapt to the workload. Couch to 5K is a great way to get started, it combines walking and running intervals and is suitable for complete beginners.
If you can already run Strava is a great app for keen runners, allowing you to track your distance and times, with monthly challenges to keep you motivated.
Running has many mental health benefits, it’s ideal in the current climate as it helps improve self-esteem. It requires determination and builds character which we can use to take on the challenges we all face in our every day lives. Running is hard to start with, if you work at running it long enough it can become enjoyable, you may even experience ‘runners high’ and a feeling of euphoria as you reconnect with mother nature.
Our 3 top tips to staying healthy this week
Water with Lemon
One of the most important daily rituals is good hydration. After you wake in the morning have a large glass of iced water with lemon, this will both quench your thirst and put your body into an alkaline state.
Last thing at night, have hot water with lemon to flush toxins out of your body and cleanse your liver. The benefits of good hydration are weight loss, improved skin quality, better digestion and fresher breath.
Mix it up adding a dash of cinnamon, a sprig of mint, a teaspoon of raw honey, a sprinkle of turmeric and a fresh slice of ginger.
Let’s face it our diet isn’t always packed with all the goodness our bodies need. Taking a daily supplement ensures you cover all bases and keep your immune system strong. You will pay a higher price for a good quality multi-vitamin, Solgar are good quality and easy to order.
Multivitamin quality varies by brand, look for one that is highly bio-available, allergen free, purity tested, natural and made without colours or additives.
8 hours of sleep a night, is the most common advice, but what about power naps? a power nap can boost your cognitive skills, improve your memory, creativity, and best of all your energy levels.
LivingWell Health Clubs say “When we don’t get enough sleep, our immune systems are not able to properly protect the body from infection, and we increase our risk of developing high blood pressure, heart disease and diabetes.”
If you find yourself dozing off in the afternoon and becoming reliant on a caffeine boost to stay awake, find somewhere comfortable and take 40 winks.
Sara C. Mednick, PhD author of Sleep Take a Nap! says: “You can get incredible benefits from 15 to 20 minutes of napping. You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
Swimming: The Ultimate All Round Exercise
If you aim to improve your overall health and fitness there’s no better exercise than swimming, it really is the ultimate all round exercise. With 4 different strokes to choose from you can start to use muscles you didn’t even know existed.
Swimming is low impact, so compliments running and gym training beautifully, it’s ideal for recovery and rehabilitation as well as for fitness training.
Freestyle, or front crawl as it’s better known, is the best stroke for building endurance. It can look complicated, but in actual fact, its one of the easiest swimming strokes to master due to it’s continuous nature.
Basic swimming tips can be picked up from Youtube videos, but if you want to learn the correct techniques, look for an experienced teacher and take a few private swimming lessons.
Butterfly is regarded as the most challenging stroke to master and will generally burn the most calories whilst backstroke can be performed at a lower intensity with your face completely out of the water.
Breaststroke is the most popular choice for holiday swimmers, it’s versatile, you can swim fast or slow, start and stop easily, or swim on the spot (treading water).
Any aged person can get the physical benefits of swimming, it’s never too late to learn to swim. Just being in the water and moving around provides resistance and can contribute to both physical and mental well being.
All our workouts provided are for informational purposes only.