Last updated 8 months ago | By Waweru Titus
December festivities are here with us again as we end a fruitful 2019 and focus on achieving life goals in the New Year.
Your health is key even as you try achieving the best things in life.
Exercising is one of the best ways to keep your body in good condition to keep doctors at bay.
If you're trying to lose pounds, a clear weight-loss workout plan is essential.
Getting regular exercise can help you meet your goals in a healthy and sustainable way before Christmas.
The Game Yetu team has researched five simple exercises you can do for ultimate fitness in a short time.
Make sure you combine the workouts into a routine for a workout that’s simple but powerful and sure to keep you in shape for the rest of your life.
According to Daniel Bubnis, a fitness expert in the United States, after 30 days or less you should see improvements in your muscular strength, endurance, and balance.
Pushups or press-ups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
Bubnis says that if you can’t quite perform a normal pushup, drop down to a modified stance on your knees - you’ll still reap many of the benefits from this exercise while building strength.
2. Skipping rope
When was the last time you jumped rope? It's cheap and portable - and burns more calories than you might think.
- Adjust the rope by holding the handles and stepping on the rope.
- Shorten the rope so the handles reach your armpits.
- Wear properly fitted athletic shoes, preferably cross-training shoes.
You'll need a four-by-six-foot area, and about 10 inches of space above your head.
The exercise surface is very important. Do not attempt to jump on carpet, grass or concrete.
Use a wood floor, piece of plywood, or an impact mat made for exercise.
-Start by standing with your feet shoulder-width apart and arms down at your sides.
-Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
-Push up off your right foot and return to the starting position. Repeat with your left leg.
-Complete 3 sets.
4. Single-leg deadlifts
This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength.
Grab a light to moderate dumbbell to complete this move.
-Begin standing with a dumbbell in your right hand and your knees slightly bent.
-Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
-When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute.
Ensure that your pelvis stays square to the ground during the movement.
Repeat 10 to 12 times before moving the weight to your left hand and repeating the same steps on the left leg.
Although many people think they're too basic, situps are an effective way to target your abdominal muscles.
If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground.