Hello and Welcome. Over the many months that I’ve been sitting in the gym as a manager I couldn’t help to notice how for many people going to the gym and exercising is like a torture. Time and time again people come here not because they want to exercise but because they are almost forced to do so because they are simply overweight or just lacking any other activity in life. You might force yourself to go a month or two but in the long run you are doomed to fail. Day to day monotony is the killer. Doing the same exercises over months and using a treadmill is not the answer. This project – is the answer.
I will prove to you that by doing different exercises you will be able to continue your choice of healthy lifestyle. No more exercises you don’t like or too hard to do, choose the ones you like! And that’s where I come in with The 365 project. I will attempt to post an exercise every single day for a year so you’d be able to choose and most importantly -Enjoy. I will use only basic equipment or none at all, in places like my own home, park, garden, beach and gym. In addition to this the knowledge I acquired over the years being involved in fitness, variety of sports and healthy diets will be posted hopefully on a daily basis as well.
Instructions: Stand with one leg on the floor. Extend your arms and hold medicine ball above your head, then flip the ball side to side, keeping your core still. Complete 2-3 sets, 20-30 repetitions.
Instructions: place your hands on a medicine ball. Get in to a straight arm position. Keep your elbows straight. Make sure that your hands are just below your shoulder. Keep your core engaged. Back straight. Try to balance for a minute or two.
Instructions: Stand with your feet about a shoulder width apart in front of a step or bench of your choice. Step-up
on the bench, then step down over a bench, keep one foot on the bench. Return to the start position. Complete one side, then switch legs.
Muscle group: shoulders, arms, back and core muscles.
Instructions: Start with your arms slightly wider then shoulder-width. Keep your body in line and your
back straight. Engage your core. Place one hand on a medicine ball, lower down your body, until your elbows are bent and your triceps are parallel with the floor. And push your body up and roll the medicine ball to the other hand and repeat push ups. Complete 2 sets, 10-20 reps.
Instructions: Start this exercise lying down on your back. Lift your legs up and hold your knees 90 degrees. While keeping your arms straight lift your shoulders off the floor and tap your knees. Crunch your abdominal muscles and relax. Repeat. 2-3 sets, 15-30 reps.
Instructions: distribute your body weight evenly over your hands and feet. Your knees should be 90 degrees angle.
Lift your hips up, extending both legs. Then lower it down to a start position, but keep your knees off the floor entire exercise.
Instructions: stand straight, with your core engaged. Hold 1 rubber band end in one hand behind your head. Keep your elbow flexed, contract your tricep muscle and extend your arm. Lower your hand down in a controlled movement. Complete 2-3 sets of 15-20 reps.
Instructions: Start this exercise lying down on the floor, keep your back straight. Hold 2 dumbbells in your
hands. Lift your shoulders and torso off the floor; bend both knees and bring to your chest and cuddle them. Then extend your legs and open your arms. (back to start position) Keep your core engaged entire exercise.
Instructions: stand straight, with your core engaged. Hold 2 rubber band ends in each hand behind your back. Keep
your arms straight. Simultaneously do little pulses with your straight arms behind you. Complete 3 sets of 15-20 reps.
Muscle group: shoulders, arms, back and core muscles.
Instructions: Start with your arms slightly wider than shoulder-width. Place you hands on 2 dumbbells. Keep your body in line and your back straight. Engage your core. Lower down your body, until your elbows are bent and your triceps are parallel with the floor. Then push your self back up. When you reach top point lift one dumbbell off the floor. Keep your arm straight when lifting a dumbbell. Alternate. Complete 2-3 sets max reps.
Muscle group: leg muscles: hamstrings, gluteus maximus, quadriceps, inner thighs.
Instructions: Begin standing with your feet shoulder width apart. Move your hips back. Bend your knees and hips to lower your torso, then do little pulses without returning to the upright position. The depth of squat should be at least parallel to the floor. Knee
angle- 90`. Remember to keep your knee aligned with the direction of your toes.
Instructions: Hold rubber band ends in your both hands with elbows slightly bent. Step in the middle of the rubber band
with your foot. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
Instructions: stand with your feet shoulder width apart holding a dumbbell up to the chest level, with your arms straight. Twist your core side to side while holding a dumbbell. Try to keep your hips still. Complete 2-3 sets 15-20 reps.
Instructions: Stand with your feet shoulder width apart, back straight and core engaged. Hold both dumbbells in each hand. Bend your elbows and keep your hands close to your shoulders. Contract the triceps muscle to straighten your elbow. Extend your arms. Repeat. Complete 2-3 sets 15-25 reps.
Instructions: Lay on the floor in a straight line with your arms extended. Squeeze the fitball with your
feet. Keep your back flat on the floor. Contract your abdominal muscles and lift your upper body and legs at the same time up. Pass fitball with your
legs to your hands. Lower exercise ball and your legs back on the floor and repeat. Complete 2-3 sets; 10-20 reps.
Muscles worked: chest, arms, abs, back and shoulders
Equipment: fitball
Instructions: Place hands on floor (wider than shoulders) and place your feet on a fitball. Slowly bend arms and
lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Keep abs tight throughout the movement! Repeat for 2 to 3 sets of 12-15 repetitions.
Instructions: Start this exercise sitting down on the floor, keep your back straight. Hold 2 dumbbells in your hands.
Lift dumbbells with your arms straight in front of your chest. Then twist your core pushing one dumbbell away from you. Bring other dumbbell close to your side. Alternate in continues movement. Keep your core engaged entire exercise.
Instructions: Place your hands and feet on the floor. Keep your knees 90 degrees angle. Lift your hips up. Then lift one foot off the floor and try to reach it with opposite hand. Alternate sides. Complete 2-3 sets 20 reps.
Muscle group: shoulders, arms, back and core muscles.
Instructions: start with your arms slightly wider than shoulder-width. Keep your body in line and your back
straight. Engage your core. Lower down your body, until your elbows are bent and your triceps are parallel with the floor. Then push your self back up. When you reach top point lift opposite foot opposite arm off the floor. Alternate. Complete 2-3 sets max reps.
Muscle group: shoulders, arms, back, oblique’s and core muscles.
Instructions: start with your feet on the fitball and your hands on the floor. Keep your body in line and your back straight. Engage your core. Bring one of your knees close to your oblique’s. Your knee should be facing you elbow. Alternate your knees.
Complete maximum repetitions, 2-3 sets.
Muscle group: shoulders, arms, back and core muscles, triceps.
Instructions: start with your arms slightly wider than shoulder-width. Keep your body in line and your back
straight. Engage your core. Lower down your body, until your elbows are bent and your triceps are parallel with the floor. Then push your self back up and pull one dumbbell towards your chest. Alternate dumbbells. Complete 2-3 sets max reps
Instructions: keep your back straight without any shrugging of the shoulders. Start in a standing
position with your feet shoulder width apart and your knees relaxed. Hold the dumbbells with your hands also shoulder width apart. Palms should be facing your thighs. Stand upright and let the dumbbells hang in front of your thighs. Bend at your elbows to curl the DB to shoulder level. Pause for a second at this top position. Slowly lower the DB back to the starting position.
Instructions: start in a plank position with your toes and forearms on the mat (floor). Keep your body in a
straight line from head to toe with no arching your back or bending. Keep your head relaxed. Lift one foot off the floor and slide forward with your whole body, while keeping everything in one straight line. Then slide back to start position- repeat. Start with 10 seconds and increase it up to 2 minutes.
Instructions: Lie down on the floor with your back flat and knees flexed. Place your both heels on the
paper plates. Lift your hips up. Torso should be in line with your thighs. Slide plates towards your hips with your heels
and squeeze your hamstrings, then straighten your legs. Repeat. 2-3 sets 10-15 reps.
Hello and Welcome. Over the many months that I’ve been sitting in the gym as a manager I couldn’t help to notice how for many people going to the gym and exercising is like a torture. Time and time again people come here not because they want to exercise but because they are almost forced to do so because they are simply overweight or just lacking any other activity in life. You might force yourself to go a month or two but in the long run you are doomed to fail. Day to day monotony is the killer. Doing the same exercises over months and using a treadmill is not the answer. This project – is the answer.