A little amount of exercise daily is important to keep our bodies strong and healthy. Unfortunately, not everyone has the time to go to the gym. So I asked a few coaches and fitness enthusiasts to share their top workout for maximum gains, and here’s what they said.
“Here are three simple workouts you can do at home. I believe in dynamic stretching, and not extending the limbs in a static motion. That has been proven to cause injury. Before any of these workouts, run in place and swing your arms for 5 minutes. Give your neck a good rotation, ten (10) reps around or better yet, hit the skipping rope for 3-4 minutes, making sure one foot is ahead of the other, so essentially you’re actually skipping, not jumping. “- Rob Del Rosario, CEO of Empire Boxing Philippines
1. Rob Del Rosario (MBA, MS, CSCS, TSAC-F Founder and CEO Empire Boxing Philippines) recommends the Stair Climb
Sometimes you’re just jammed at home because of heavy rain, or just too much work. Whatever the cause is, there is no reason not to maintain fitness! Basically, I don’t recommend stringent dieting unless it’s physician diagnosed obesity, or other medical conditions. Otherwise, one just has to ascribe to a simple diet plan of smaller more frequent meals, limiting alcohol and avoiding tobacco, trans fats and consuming small quantities of sugar. In fact you ought to halve your sports drinks with water in a container. Awesome tip right there! You don’t get all the unnecessary sugars and the proper amount of electrolytes to boot.
“Going ahead to the workouts, you can strengthen your legs (ladies do not worry, there are no weights involved so your thighs don’t muscle up and bulk), with the stairs. Be sure to use proper shoes, or go barefoot if it’s not slippery.
First go slow on about eight (8) flights, and just climb the stairs. Descend carefully making sure the balls of your feet bear the brunt of your weight to hit your calves. Then go at a faster cadence, keeping your arms close to your body. This is to avoid extra use of energy as we want this to be purely leg work as well as core involvement to stabilize you. Do this for five, three minute sprint reps after your warmup. Challenge yourself! Skip flights and do four more reps!” – Rob Del Rosario
2. Rob Del Rosario (MBA, MS, CSCS, TSAC-F Founder and CEO Empire Boxing Philippines) also recommends the Push-Ups and Dips
After this, move on to stair push-ups. Just do the basic style for now. The incline will give you a nice challenge. Make sure to keep your body straight so as to utilize your core to the maximum level. Do not slouch. Beginners do three sets of 10 reps. Advance at will! Good form is a must!
If you want a better challenge, find a bench at home, as I don’t recommend two chairs because of possible accidents. Safety first!
Angle your body so that your heels touch the floor. Make sure your hands are firmly planted on the bench. Proceed and “dip” down as depicted on the pictures. Do not bend your legs and again, keep your body on proper angle to use your core.
Enjoy these little workouts and most of all, make the most of life by staying healthy!
3. Chappy Calanta, 360 Fitness Head Coach recommends Push Ups
“In terms of value for time, push ups are a great way to train the muscles of your core as well as your shoulders and arms. Guys benefit by getting this activity and girls need it even more to develop upper body strength. I make all my clients do push ups and a lot of its variations.” – Chappy Calanta
4. Allan Enriquez, Coach at StrikingMNL recommends the Deadlifts with Kettlebell
This workout activates and strengthens your glutes (a.k.a. big butts) and inner thighs, it engages your hips, and targets full body and strengthens upper core (including shoulder, chest and abs) without too much stress and avoid injury. Why not too stress? because it’s a simple movement and what you need is to have a strong hip hinging move! Please note however that this workout is NOT recommended for beginners to prevent any injuries.
5. Jason Cruz, CrossFit Bootcamp coach at Primal Ape Crossfit recommends Push-Ups
“This workout is way too underrated. it builds strength, promotes a strong and stable core + shoulders, and can be done anywhere, anytime. It also has enough variations that one would never be bored and will always be challenged.”
Well there you have it guys, 4 coaches and their recommended workouts. Most of them recommended push ups as it is one of the simplest yet most beneficial workout, however, for maximum gains, it is always best to mix everything up.
What is your favorite workout?