The New Year is prime time for fitness enthusiasts--or anyone who wants to create healthy habits, lose weight, tone up or strengthen their muscles. As a wearable fitness tech company, we feel responsible not only for providing leading edge technology that produces results, but also for empowering you to feel good in your own skin, no matter your fitness level. That’s why we’ve rounded up 6 essential workout moves that will help you feel more confident about sculpting your best body yet in 2019.
Combined, these moves make up an entire home workout routine. Now let’s get started!
Warm up for 10 minutes with some light cardio. Jumping rope is the perfect way to get your body moving and heart rate up. You are really putting a variety of muscles to work using your upper body, core and legs. Jumping rope also improves coordination because you’re forced to focus on pace and rhythm. Remember to stay on the balls of your feet and jump light to reduce impact. This is specifically beneficial for athletes because it keeps players from putting weight on their heels.
We know, no one likes them. But burpees are an extremely effective full-body exercise. Now that you have your heart rate up and blood pumping, keep that momentum going by doing 4-5 sets of 10 burpees at a time. You can alternate sets of burpees with other, less strenuous workout moves to give yourself a break in between sets. This is another workout move that uses multiple muscle groups and tones your entire body. With each burpee, you’ll feel the burn by working your chest, arm, core, quad, glute and hamstring muscles.
How to do a burpee:
- Lower into a squat position, placing both hands on the floor
- Kick both feet backwards into a push-up position dropping your chest to the floor
- Extend your chest up and return your feet back to the squat position as quickly as possible
- Jump straight up into the air as high as you can
Make sure to pace yourself and take breaks when needed. You can enhance this part of your workout in between sets by incorporating any of our EMS (electrical muscle stimulation) performance programs, which include muscle endurance, strength endurance, strength, resistance and explosive strength.
It’s time to isolate your core and strengthen your abdominal muscles, starting with the tried and true forearm plank. Strengthening your forearms is the perfect workout move until you’re ready to work on strengthening your wrists. Once you feel more confident in your wrist strength, you can graduate to a side plank, extended arms plank or knee tuck plank.
When doing a plank, it’s really important to make sure that your hips come all the way down so that your body is one straight line. Make sure to center yourself over your hands. Don’t forget to breathe during this exercise--you’re really working your core!
How to do a forearm plank:
- Start on all fours
- Extend your legs into a pushup position
- Bend your elbows so they sit right under your shoulders (you should be able to clasp your hands)
- Push your toes and forearms up at once
- Hold your plank for 60 seconds, gradually adding time as your strength and endurance improve
Squats are one of the most efficient workout moves to help shed extra pounds and build muscle quickly. Squats are phenomenal at tightening and toning abdominal, leg and glute muscles, all of which support balance and mobility.
How to do a squat:
- Stand with your feet pointing straight ahead and just over shoulder width apart
- Keep your back in a neutral position and your knees centered over your feet
- Gradually bend your knees, hips and ankles until you reach a 90-degree angle
- Return to starting position
- Complete 2-3 sets of 15-20 reps 3 times a week
It’s important to remember to breathe in as you lower, and breathe out as you come back up. Use electrical muscle stimulation to support recovery as you cool down post workout, and throughout the week.
Wind Down Warrior
You’re in the home stretch, nearing the end of your whole body workout. The Wind Down Warrior is a great exercise to help your body retreat to a calmer state. In this exercise, you’ll tone your torso and glutes.
How to do the Wind Down Warrior:
- Stand with your feet wide apart and lunge forward with your front leg, pointing your front toes straight ahead as you turn your back toes in slightly
- The lunging knee should be over the toes and the back leg should be straight; your back foot should stay flat on the ground
- Extend your arms high overhead, lifting through the chest
- Hold this pose for 20-30 seconds, relax, then hold the pose again for another 20-30 seconds
Stretching post workout will help you cool down and avoid possible injury. Just like recovery treatments, stretching is also as important as the workout itself. Stretching helps loosen up your muscles, increase blood flow, relieve muscle fatigue and prevent tendons from seizing up. This workout move also helps improve stamina, leaving you feeling rejuvenated even after a strenuous workout. Complement your stretch by setting your PowerDot EMS device to active, light or extended recovery mode.
You’re officially equipped with a moderate full-body workout routine consisting of just 6 simple workout moves designed to help you tone and sculpt your body to perfection. Look and feel your best this year with the help of PowerDot powered electric muscle stimulation.Now for a limited time you can get a year’s worth of pads FREE when you purchase our PowerDot 2.0 DUO! How’s that for New Year, new you?