Warm Up Archives - yourdailysportfix.com yourdailysportfix.com Mon, 23 Oct 2023 12:14:45 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Warm Up Archives - yourdailysportfix.com 32 32 Simple Warm-Ups To Help You Avoid Injury https://yourdailysportfix.com/simple-warm-ups-to-help-you-avoid-injury/ Mon, 23 Oct 2023 08:57:00 +0000 https://yourdailysportfix.com/?p=24128 While hardcore exercise can be an effective way of increasing your fitness, there is a risk that heavy workouts can cause injury. Here are some simple warm-ups you can perform before you train in order to help you avoid injury. Arm Swings In addition to providing an extra stretch to your arms, chest, and back, […]

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]]> While hardcore exercise can be an effective way of increasing your fitness, there is a risk that heavy workouts can cause injury. Here are some simple warm-ups you can perform before you train in order to help you avoid injury.

Arm Swings

In addition to providing an extra stretch to your arms, chest, and back, this warm-up is great for increasing blood flow and flexibility. Simply lift your arms to shoulder height and swing them in front of your chest, crossing them one over the other as far as possible.

Side Reach

Ideal for warming up your cardiovascular system, bend your knees and stretch your left arm up and towards the right. Feel the burn on your left side before returning to the starting point and doing the same with your right arm.

Knee Lift

Stand with your feet hip-width apart. Bend your arms, place them behind your head, and lift one leg up towards your body, bringing your knee up to your ribcage before switching legs.

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]]> MadFit Will Help You Take Your Warm-Up Routine to New Heights https://yourdailysportfix.com/madfit-will-help-you-take-your-warm-up-routine-to-new-heights/ Mon, 04 Sep 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=23728 The warm-up should be an essential part of your workout routine, and fitness vlogger Maddie Lymburner is constantly stressing its importance. We’re bringing you some of the best warm-up routines from her YouTube channel MadFit, worth incorporating into your workouts. View this post on Instagram A post shared by MADDIE | Workout Instructor (@madfit.ig) Five-Minute […]

The post MadFit Will Help You Take Your Warm-Up Routine to New Heights appeared first on yourdailysportfix.com.

]]> The warm-up should be an essential part of your workout routine, and fitness vlogger Maddie Lymburner is constantly stressing its importance. We’re bringing you some of the best warm-up routines from her YouTube channel MadFit, worth incorporating into your workouts.

Five-Minute Warm-Up

Designed with beginners in mind, this short full-body warm-up routine includes a series of dynamic moves and stretches that you can use to prepare for pretty much any workout.

Five-Minute Warm-Up (No Jumping)

If you’re looking for a warm-up you can add to your routine when working out from home, this five-minute video will be your cup of tea. It’s an apartment-friendly, low-impact workout that doesn’t include any jumping moves.

Leg Day Warm-Up

If you’re one of those people who are dreading leg days, consider doing proper warm-ups to make them a little more bearable. Prepare your body for what’s to come with this short warm-up and your next leg day will be much more enjoyable.

Upper Body Warm-Up

Another warm-up routine designed with a specific fitness routine in mind, this five-minute upper body workout will help you warm up your core and shoulders and do some dynamic stretching.

The post MadFit Will Help You Take Your Warm-Up Routine to New Heights appeared first on yourdailysportfix.com.

]]> Roll Out Your Body Before You Workout https://yourdailysportfix.com/roll-out-your-body-before-you-workout/ Tue, 06 Dec 2022 10:02:00 +0000 https://yourdailysportfix.com/?p=21365 Have you ever arrived at your workout so stiff, you have no idea how you are going to endure an hour of exercise? If so, the best thing for you to do is to include a foam roller in your warm-up, to stretch the muscles and get you mobile. The roller can reduce trigger point […]

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]]> Have you ever arrived at your workout so stiff, you have no idea how you are going to endure an hour of exercise? If so, the best thing for you to do is to include a foam roller in your warm-up, to stretch the muscles and get you mobile. The roller can reduce trigger point sensitivity, improve blood circulation and range of motion when combined with mobility exercises.

Here are some warm-up exercises for you to do with the roller.

Back of the Shoulders

On your hands and knees, with your feet together and your knees wider than hip-width apart, put the roller between the left arm and knee. Straighten the right arm and place your wrist on the roller (so your hand is facing up) and roll underneath the left arm. You’re sure to feel a nice stretch in the back of the shoulders. Do both sides five times.

Upper and Lower Back

Lie on a mat with your knees bent and feet flat on the floor. Place the roller under your shoulder blades and roll up and down your back, by lifting the glutes off the mat and using the legs to help you. This is great for neck tension and any lower back pain.

Hamstrings

For those who love to deadlift but don’t enjoy the stiff hamstrings after, this is for you. Sit on a mat and place the roller underneath one or both of your hamstrings. Your entire lower body should be off the mat and putting all the weight on the roller, and your arms will be helping you to back and forth.

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]]> The Best At-Home Workouts On YouTube https://yourdailysportfix.com/the-best-at-home-workouts-on-youtube-2/ Sun, 04 Dec 2022 08:07:00 +0000 https://yourdailysportfix.com/?p=21287 If you don’t enjoy leaving the house in the winter, but still want to get your workout in, don’t despair! There are so many amazing at-home workouts for you to try on YouTube, you won’t have to miss the gym during the colder seasons! From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio […]

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]]> If you don’t enjoy leaving the house in the winter, but still want to get your workout in, don’t despair! There are so many amazing at-home workouts for you to try on YouTube, you won’t have to miss the gym during the colder seasons!

From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio home workouts, YouTube has you covered. Here are the top ones for you to try!

Pre-HIIT Warm-up

Before you start any workout, you want to warm up. The Body Coach, Joe Wicks, has the best warm up for a pre-HIIT workout.

Abs and Arms

If you want to focus on certain parts of your body, then check out Kayla Itsines. She has a variety of videos targeting all your body parts, like this video is specific to your abs and arms.

Lower Body Workout

Getting the legs and glutes in to shape is no easy feat, but with Tone It Up’s YouTube channel, you can try out an array of lower body exercise videos. All you need are some dumbbells or a kettlebell, and follow their lead!

Full Body Workout

If you don’t have time to waste and you want to get the most from your at home workout’s, then try these full body workouts. They target every muscle and you’ll definitely feel the burn the next day.

Yoga

If you haven’t heard of Yoga with Adriene, then you’re missing out. She has so many yoga videos for you to choose from, even if you are a beginner! She also shares meditations and general stretching videos.

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]]> How to Exercise After a Long Break https://yourdailysportfix.com/how-to-exercise-after-a-long-break/ Sat, 03 Dec 2022 10:17:00 +0000 https://yourdailysportfix.com/?p=21274 Sometimes life gets in the way, and before you know it, you haven’t been to the gym in 2 months. Work, family life, stress, and lack of sleep often occupy all of our time. If you want to start working out again, but don’t know where to start, here’s a few tips to get you […]

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]]> Sometimes life gets in the way, and before you know it, you haven’t been to the gym in 2 months. Work, family life, stress, and lack of sleep often occupy all of our time. If you want to start working out again, but don’t know where to start, here’s a few tips to get you back in the gym.

Start Slow

You won’t be able to go from zero to five days a week without burning out again. The best way to start is to do one or two short workouts a week and start adding more time each week. There was a reason you stopped going in the first place and you don’t want to go back to that place, especially if it was overtraining. You want to go back slowly and give your muscles a chance to recover after every workout.

Use Your Time Wisely

So many people go to the gym to say they have been to the gym, but don’t progress. If you want to make the most from your workouts, follow a plan that is designed for you and your goals. If you have time for two workouts per week, make them full body.

Warm Up

One of the main reasons people are put off from returning to exercise is the painful muscles after. If you have taken a long break, you will need to make sure to do a good 15-minute dynamic warm-up, with mobility exercises included. Don’t go into your first workout straight away—make sure that everything is warmed up before you start, and this will prevent the pain after.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Top Warmup Exercises for Beginners https://yourdailysportfix.com/top-warmup-exercises-for-beginners/ Thu, 05 Nov 2020 09:17:00 +0000 https://yourdailysportfix.com/?p=13666 If you’re just starting out on your health and fitness journey, one of the most important things to learn is how to warm up properly. Warming up before a workout helps protect against injury, makes your exercise more effective, and your body more comfortable. Here are five key warmups to help you get started. Jog […]

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]]> If you’re just starting out on your health and fitness journey, one of the most important things to learn is how to warm up properly. Warming up before a workout helps protect against injury, makes your exercise more effective, and your body more comfortable. Here are five key warmups to help you get started.

Jog on the Spot

Lightly jogging in one spot can be a great way of getting your heart pumping and your breathing faster without overworking your muscles.

Star Jumps

After making sure you have enough space, stand in an upright position and start jumping in one spot by stretching your arms and legs out before you in the shape of a starfish. This gets your blood pumping at the same time as gently working out your muscles, joints, and ligaments.

Dance

A fun way to gently get yourself moving before a workout is to do some dancing. Put on your favorite songs, listen to a workout podcast, or watch the music channel on TV.

Skipping

Skipping with a rope is perhaps the most effective form of warmup. It is best after you have already warmed up a bit with a light jog. Take the skipping rope and skip over it for groups of 20. After 20 jumps, take a rest for around one minute as you stretch.

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]]> 4 Warm-Up Exercises to Do Before Your Workout https://yourdailysportfix.com/4-warm-up-exercises-to-do-before-your-workout/ Sun, 20 Sep 2020 15:04:00 +0000 https://yourdailysportfix.com/?p=8082 Sometimes when we’re in a rush at the gym, we skip out on our warm-ups. But, exercising with cold muscles can ruin your form and puts you at greater risk for injuries. When you feel like you don’t have time for a proper warm-up, these quick stretches and exercises will prepare you for your workout. […]

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]]> Sometimes when we’re in a rush at the gym, we skip out on our warm-ups. But, exercising with cold muscles can ruin your form and puts you at greater risk for injuries. When you feel like you don’t have time for a proper warm-up, these quick stretches and exercises will prepare you for your workout.

Lateral Lunge

This exercise will give you more balance and stability for your workout. To start, put your legs together and take a big step out to the left. Reach your hips back and drop down like you’re sitting in a chair. Do the exercise 15 times on each side.

Stationary Quad Stretch With Overhead Reach

The overhead reach paired with the traditional quad stretch will increase your flexibility and stability while releases your upper and side body. Keep your left foot on the ground and bring your right foot back to meet your glute. Extend your left hand to the ceiling and hold for 15 seconds and then repeat on the other side.

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I'm posting this with a heavy heart.💔 As much as I love training, exercise & everything that comes with it…it’s just taking up TOO much of my time. I am struggling to keep up with the everyday basics of cleaning and cooking and maintaining my home, so something has to give. I have decided to get rid of my gear! Below is a list of what's available. Serious inquiries only, and please don't insult me with low offers. Thanks for reading and understanding… 1. Vacuum cleaner
2. Dustpan and brush
3. Mop and bucket
4. Lawn Mower
5. Leaf blower
6. Laundry detergent
7. Iron
8. Broom 😘😘😂 #seeyahousework 📸 by: @tylerdemamiel Thanks so much Tyler for so beautifully editing our family pics ❤😘 . . . #mondaymotivation #quadstretch #outdoorphotography #flexibility #asicsrunning #stretch #housework #aintnobodygottimeforthat 😂

A post shared by PersonalTrainer/NutritionCoach (@kerry_leegomez) on

Knee Raise

These exercises will boost the strength and endurance of your hip flexors. Start by standing tall and lifting one knee above your hip and alternate in a running format for 15 reps. Switch sides and repeat.

Wall Push

Activate your core while getting a good stretch with wall pushes. Put your hands against the wall at a slightly downward position with a slight bend in both knees. Push as hard as you can for 15 seconds while engaging your core and not allowing your stomach to bend.

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]]> 3 Warm-Up Exercises With Exercise Bands https://yourdailysportfix.com/3-warm-up-exercises-with-exercise-bands/ Sun, 13 Sep 2020 14:03:00 +0000 https://yourdailysportfix.com/?p=11423 Exercise bands are a great way to get yourself warmed up. They’re quick and easy to use, and they can be found at almost any gym. Here are three exercise band warm-ups for you to try. Shoulder Circles Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out […]

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]]> Exercise bands are a great way to get yourself warmed up. They’re quick and easy to use, and they can be found at almost any gym. Here are three exercise band warm-ups for you to try.

Shoulder Circles

Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out straight at the sides, roll your shoulders back as you bring the exercise band up and over your head. Keep repeating this, making sure to keep the band taut.

Face Pulls

Wrap the exercise bands around something at about head height, something like a metal pole at the park or a streetlamp. Take a few steps back so that the band is taut and then gently pull the band back towards your face and then let it gently relax back to the starting position. Repeat this in sets of twenty.

Lateral Raise

This exercise is designed to work out the tops of your arms, shoulders, and back. Simply stand on the exercise band and take both sides in your hands. Keeping your arms out straight, lift both sides of the band up until you feel the band pull. Repeat this exercise until you can feel your muscles getting warm and your heartbeat quicken.

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]]> Quick 10 Minute Arm Workout https://yourdailysportfix.com/quick-10-minute-arm-workout/ Thu, 25 Jul 2019 10:36:52 +0000 https://yourdailysportfix.com/?p=5161 This quick arm workout will keep your arms feeling toned for a few hours. Not only does it not require equipment – but you also won’t need to do pushups. Despite this arm workout lacking weights, don’t underestimate it. It’ll make your arms burn, but you’ll feel amazing after. Reward yourself with a nice cooling […]

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]]> This quick arm workout will keep your arms feeling toned for a few hours. Not only does it not require equipment – but you also won’t need to do pushups. Despite this arm workout lacking weights, don’t underestimate it. It’ll make your arms burn, but you’ll feel amazing after.

Reward yourself with a nice cooling smoothie packed with protein powder after this quick workout to help build muscle strength. You got this!

Things You Need

  • Yoga matt (or towel)
  • Comfy workout clothes
  • Rubber shoes
  • Hair tie or headband to keep sweat away
  • Bottled water
  • Upbeat music (optional)

Let’s Get Working!

  • Tricep dips (40 seconds) – make sure your fingers are pointing towards you
  • Walkout to shoulder tap from a high plank (40 seconds)
  • Reverse Plank (40 seconds)
  • Forward walking plank forward or backward only (40 seconds)
  • Crab walk forward or backward only (40 seconds)
  • Downward facing dog with reach (40 seconds) – make sure to alternate your arms!
  • Hover above the ground (40 seconds) – it’s almost like a plank except your knees are touching the ground and your chest is floating
  • Tricep lean backs (40 seconds) – use your triceps and not your abs
  • Plank to rotation (40 seconds)
  • Arm circles

*Make sure to take a 20-second break in between each workout set.

If you didn’t finish this all in one go, that’s fine. Take some rest and try again the next day. If you managed to finish it all – congratulations!

https://www.instagram.com/p/B0L3-icCAWc/

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]]> ersion="1.0" encoding="UTF-8"?> Warm Up Archives - yourdailysportfix.com yourdailysportfix.com Mon, 23 Oct 2023 12:14:45 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png Warm Up Archives - yourdailysportfix.com 32 32 Simple Warm-Ups To Help You Avoid Injury https://yourdailysportfix.com/simple-warm-ups-to-help-you-avoid-injury/ Mon, 23 Oct 2023 08:57:00 +0000 https://yourdailysportfix.com/?p=24128 While hardcore exercise can be an effective way of increasing your fitness, there is a risk that heavy workouts can cause injury. Here are some simple warm-ups you can perform before you train in order to help you avoid injury. Arm Swings In addition to providing an extra stretch to your arms, chest, and back, […]

The post Simple Warm-Ups To Help You Avoid Injury appeared first on yourdailysportfix.com.

]]> While hardcore exercise can be an effective way of increasing your fitness, there is a risk that heavy workouts can cause injury. Here are some simple warm-ups you can perform before you train in order to help you avoid injury.

Arm Swings

In addition to providing an extra stretch to your arms, chest, and back, this warm-up is great for increasing blood flow and flexibility. Simply lift your arms to shoulder height and swing them in front of your chest, crossing them one over the other as far as possible.

Side Reach

Ideal for warming up your cardiovascular system, bend your knees and stretch your left arm up and towards the right. Feel the burn on your left side before returning to the starting point and doing the same with your right arm.

Knee Lift

Stand with your feet hip-width apart. Bend your arms, place them behind your head, and lift one leg up towards your body, bringing your knee up to your ribcage before switching legs.

The post Simple Warm-Ups To Help You Avoid Injury appeared first on yourdailysportfix.com.

]]> MadFit Will Help You Take Your Warm-Up Routine to New Heights https://yourdailysportfix.com/madfit-will-help-you-take-your-warm-up-routine-to-new-heights/ Mon, 04 Sep 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=23728 The warm-up should be an essential part of your workout routine, and fitness vlogger Maddie Lymburner is constantly stressing its importance. We’re bringing you some of the best warm-up routines from her YouTube channel MadFit, worth incorporating into your workouts. View this post on Instagram A post shared by MADDIE | Workout Instructor (@madfit.ig) Five-Minute […]

The post MadFit Will Help You Take Your Warm-Up Routine to New Heights appeared first on yourdailysportfix.com.

]]> The warm-up should be an essential part of your workout routine, and fitness vlogger Maddie Lymburner is constantly stressing its importance. We’re bringing you some of the best warm-up routines from her YouTube channel MadFit, worth incorporating into your workouts.

Five-Minute Warm-Up

Designed with beginners in mind, this short full-body warm-up routine includes a series of dynamic moves and stretches that you can use to prepare for pretty much any workout.

Five-Minute Warm-Up (No Jumping)

If you’re looking for a warm-up you can add to your routine when working out from home, this five-minute video will be your cup of tea. It’s an apartment-friendly, low-impact workout that doesn’t include any jumping moves.

Leg Day Warm-Up

If you’re one of those people who are dreading leg days, consider doing proper warm-ups to make them a little more bearable. Prepare your body for what’s to come with this short warm-up and your next leg day will be much more enjoyable.

Upper Body Warm-Up

Another warm-up routine designed with a specific fitness routine in mind, this five-minute upper body workout will help you warm up your core and shoulders and do some dynamic stretching.

The post MadFit Will Help You Take Your Warm-Up Routine to New Heights appeared first on yourdailysportfix.com.

]]> Roll Out Your Body Before You Workout https://yourdailysportfix.com/roll-out-your-body-before-you-workout/ Tue, 06 Dec 2022 10:02:00 +0000 https://yourdailysportfix.com/?p=21365 Have you ever arrived at your workout so stiff, you have no idea how you are going to endure an hour of exercise? If so, the best thing for you to do is to include a foam roller in your warm-up, to stretch the muscles and get you mobile. The roller can reduce trigger point […]

The post Roll Out Your Body Before You Workout appeared first on yourdailysportfix.com.

]]> Have you ever arrived at your workout so stiff, you have no idea how you are going to endure an hour of exercise? If so, the best thing for you to do is to include a foam roller in your warm-up, to stretch the muscles and get you mobile. The roller can reduce trigger point sensitivity, improve blood circulation and range of motion when combined with mobility exercises.

Here are some warm-up exercises for you to do with the roller.

Back of the Shoulders

On your hands and knees, with your feet together and your knees wider than hip-width apart, put the roller between the left arm and knee. Straighten the right arm and place your wrist on the roller (so your hand is facing up) and roll underneath the left arm. You’re sure to feel a nice stretch in the back of the shoulders. Do both sides five times.

Upper and Lower Back

Lie on a mat with your knees bent and feet flat on the floor. Place the roller under your shoulder blades and roll up and down your back, by lifting the glutes off the mat and using the legs to help you. This is great for neck tension and any lower back pain.

Hamstrings

For those who love to deadlift but don’t enjoy the stiff hamstrings after, this is for you. Sit on a mat and place the roller underneath one or both of your hamstrings. Your entire lower body should be off the mat and putting all the weight on the roller, and your arms will be helping you to back and forth.

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]]> The Best At-Home Workouts On YouTube https://yourdailysportfix.com/the-best-at-home-workouts-on-youtube-2/ Sun, 04 Dec 2022 08:07:00 +0000 https://yourdailysportfix.com/?p=21287 If you don’t enjoy leaving the house in the winter, but still want to get your workout in, don’t despair! There are so many amazing at-home workouts for you to try on YouTube, you won’t have to miss the gym during the colder seasons! From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio […]

The post The Best At-Home Workouts On YouTube appeared first on yourdailysportfix.com.

]]> If you don’t enjoy leaving the house in the winter, but still want to get your workout in, don’t despair! There are so many amazing at-home workouts for you to try on YouTube, you won’t have to miss the gym during the colder seasons!

From the best warm-up videos to HIIT workouts, strength training, yoga flows and cardio home workouts, YouTube has you covered. Here are the top ones for you to try!

Pre-HIIT Warm-up

Before you start any workout, you want to warm up. The Body Coach, Joe Wicks, has the best warm up for a pre-HIIT workout.

Abs and Arms

If you want to focus on certain parts of your body, then check out Kayla Itsines. She has a variety of videos targeting all your body parts, like this video is specific to your abs and arms.

Lower Body Workout

Getting the legs and glutes in to shape is no easy feat, but with Tone It Up’s YouTube channel, you can try out an array of lower body exercise videos. All you need are some dumbbells or a kettlebell, and follow their lead!

Full Body Workout

If you don’t have time to waste and you want to get the most from your at home workout’s, then try these full body workouts. They target every muscle and you’ll definitely feel the burn the next day.

Yoga

If you haven’t heard of Yoga with Adriene, then you’re missing out. She has so many yoga videos for you to choose from, even if you are a beginner! She also shares meditations and general stretching videos.

The post The Best At-Home Workouts On YouTube appeared first on yourdailysportfix.com.

]]> How to Exercise After a Long Break https://yourdailysportfix.com/how-to-exercise-after-a-long-break/ Sat, 03 Dec 2022 10:17:00 +0000 https://yourdailysportfix.com/?p=21274 Sometimes life gets in the way, and before you know it, you haven’t been to the gym in 2 months. Work, family life, stress, and lack of sleep often occupy all of our time. If you want to start working out again, but don’t know where to start, here’s a few tips to get you […]

The post How to Exercise After a Long Break appeared first on yourdailysportfix.com.

]]> Sometimes life gets in the way, and before you know it, you haven’t been to the gym in 2 months. Work, family life, stress, and lack of sleep often occupy all of our time. If you want to start working out again, but don’t know where to start, here’s a few tips to get you back in the gym.

Start Slow

You won’t be able to go from zero to five days a week without burning out again. The best way to start is to do one or two short workouts a week and start adding more time each week. There was a reason you stopped going in the first place and you don’t want to go back to that place, especially if it was overtraining. You want to go back slowly and give your muscles a chance to recover after every workout.

Use Your Time Wisely

So many people go to the gym to say they have been to the gym, but don’t progress. If you want to make the most from your workouts, follow a plan that is designed for you and your goals. If you have time for two workouts per week, make them full body.

Warm Up

One of the main reasons people are put off from returning to exercise is the painful muscles after. If you have taken a long break, you will need to make sure to do a good 15-minute dynamic warm-up, with mobility exercises included. Don’t go into your first workout straight away—make sure that everything is warmed up before you start, and this will prevent the pain after.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Top Warmup Exercises for Beginners https://yourdailysportfix.com/top-warmup-exercises-for-beginners/ Thu, 05 Nov 2020 09:17:00 +0000 https://yourdailysportfix.com/?p=13666 If you’re just starting out on your health and fitness journey, one of the most important things to learn is how to warm up properly. Warming up before a workout helps protect against injury, makes your exercise more effective, and your body more comfortable. Here are five key warmups to help you get started. Jog […]

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]]> If you’re just starting out on your health and fitness journey, one of the most important things to learn is how to warm up properly. Warming up before a workout helps protect against injury, makes your exercise more effective, and your body more comfortable. Here are five key warmups to help you get started.

Jog on the Spot

Lightly jogging in one spot can be a great way of getting your heart pumping and your breathing faster without overworking your muscles.

Star Jumps

After making sure you have enough space, stand in an upright position and start jumping in one spot by stretching your arms and legs out before you in the shape of a starfish. This gets your blood pumping at the same time as gently working out your muscles, joints, and ligaments.

Dance

A fun way to gently get yourself moving before a workout is to do some dancing. Put on your favorite songs, listen to a workout podcast, or watch the music channel on TV.

Skipping

Skipping with a rope is perhaps the most effective form of warmup. It is best after you have already warmed up a bit with a light jog. Take the skipping rope and skip over it for groups of 20. After 20 jumps, take a rest for around one minute as you stretch.

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]]> 4 Warm-Up Exercises to Do Before Your Workout https://yourdailysportfix.com/4-warm-up-exercises-to-do-before-your-workout/ Sun, 20 Sep 2020 15:04:00 +0000 https://yourdailysportfix.com/?p=8082 Sometimes when we’re in a rush at the gym, we skip out on our warm-ups. But, exercising with cold muscles can ruin your form and puts you at greater risk for injuries. When you feel like you don’t have time for a proper warm-up, these quick stretches and exercises will prepare you for your workout. […]

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]]> Sometimes when we’re in a rush at the gym, we skip out on our warm-ups. But, exercising with cold muscles can ruin your form and puts you at greater risk for injuries. When you feel like you don’t have time for a proper warm-up, these quick stretches and exercises will prepare you for your workout.

Lateral Lunge

This exercise will give you more balance and stability for your workout. To start, put your legs together and take a big step out to the left. Reach your hips back and drop down like you’re sitting in a chair. Do the exercise 15 times on each side.

Stationary Quad Stretch With Overhead Reach

The overhead reach paired with the traditional quad stretch will increase your flexibility and stability while releases your upper and side body. Keep your left foot on the ground and bring your right foot back to meet your glute. Extend your left hand to the ceiling and hold for 15 seconds and then repeat on the other side.

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Knee Raise

These exercises will boost the strength and endurance of your hip flexors. Start by standing tall and lifting one knee above your hip and alternate in a running format for 15 reps. Switch sides and repeat.

Wall Push

Activate your core while getting a good stretch with wall pushes. Put your hands against the wall at a slightly downward position with a slight bend in both knees. Push as hard as you can for 15 seconds while engaging your core and not allowing your stomach to bend.

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]]> 3 Warm-Up Exercises With Exercise Bands https://yourdailysportfix.com/3-warm-up-exercises-with-exercise-bands/ Sun, 13 Sep 2020 14:03:00 +0000 https://yourdailysportfix.com/?p=11423 Exercise bands are a great way to get yourself warmed up. They’re quick and easy to use, and they can be found at almost any gym. Here are three exercise band warm-ups for you to try. Shoulder Circles Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out […]

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]]> Exercise bands are a great way to get yourself warmed up. They’re quick and easy to use, and they can be found at almost any gym. Here are three exercise band warm-ups for you to try.

Shoulder Circles

Simple stand up straight and take your exercise band in both hands. Then, stretching your arms out straight at the sides, roll your shoulders back as you bring the exercise band up and over your head. Keep repeating this, making sure to keep the band taut.

Face Pulls

Wrap the exercise bands around something at about head height, something like a metal pole at the park or a streetlamp. Take a few steps back so that the band is taut and then gently pull the band back towards your face and then let it gently relax back to the starting position. Repeat this in sets of twenty.

Lateral Raise

This exercise is designed to work out the tops of your arms, shoulders, and back. Simply stand on the exercise band and take both sides in your hands. Keeping your arms out straight, lift both sides of the band up until you feel the band pull. Repeat this exercise until you can feel your muscles getting warm and your heartbeat quicken.

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]]> Quick 10 Minute Arm Workout https://yourdailysportfix.com/quick-10-minute-arm-workout/ Thu, 25 Jul 2019 10:36:52 +0000 https://yourdailysportfix.com/?p=5161 This quick arm workout will keep your arms feeling toned for a few hours. Not only does it not require equipment – but you also won’t need to do pushups. Despite this arm workout lacking weights, don’t underestimate it. It’ll make your arms burn, but you’ll feel amazing after. Reward yourself with a nice cooling […]

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]]> This quick arm workout will keep your arms feeling toned for a few hours. Not only does it not require equipment – but you also won’t need to do pushups. Despite this arm workout lacking weights, don’t underestimate it. It’ll make your arms burn, but you’ll feel amazing after.

Reward yourself with a nice cooling smoothie packed with protein powder after this quick workout to help build muscle strength. You got this!

Things You Need

  • Yoga matt (or towel)
  • Comfy workout clothes
  • Rubber shoes
  • Hair tie or headband to keep sweat away
  • Bottled water
  • Upbeat music (optional)

Let’s Get Working!

  • Tricep dips (40 seconds) – make sure your fingers are pointing towards you
  • Walkout to shoulder tap from a high plank (40 seconds)
  • Reverse Plank (40 seconds)
  • Forward walking plank forward or backward only (40 seconds)
  • Crab walk forward or backward only (40 seconds)
  • Downward facing dog with reach (40 seconds) – make sure to alternate your arms!
  • Hover above the ground (40 seconds) – it’s almost like a plank except your knees are touching the ground and your chest is floating
  • Tricep lean backs (40 seconds) – use your triceps and not your abs
  • Plank to rotation (40 seconds)
  • Arm circles

*Make sure to take a 20-second break in between each workout set.

If you didn’t finish this all in one go, that’s fine. Take some rest and try again the next day. If you managed to finish it all – congratulations!

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