Best Practice Sample Workout
Here is an easy sample workout to perform when just getting started with a workout routine. Working out can be good for not just your physical health, but your mental health as well. When you exercise, it increases endorphins, dopamine, adrenaline. These chemicals in the brain are associated with feeling happy, confident, capable, feeling less anxiety and stress. This can even lead to feeling less physical pain. When you sit for long periods of time, your muscles can become tight and painful.
Working out is a great way to release the built up tension associated with long days and sitting for prolonged periods of time. This workout is good for beginners, but ensure you are switching it up periodically so that your body does not get too used to the same exercises. By switching up exercises, you ensure that all muscles are being worked. This will help you maintain strength and endurance.
When you mix up your activities, you give your overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. That’s why people switch between leg day, arm day, and core days when working out. This always helps with any injuries that may occur. Performing a different activity or workout that doesn't strain the same part of the body will allow you to stay in shape and heal at the same time. This sample workout will teach you the basics and are exercises that you can make into a routine. You can also take individual exercises and add them onto your other routines.
Set 1
2-Arm Kettle Bell Swings 4x10
Alternating Crab reach 3x5/side
2-Arm Dumbbell Farmers Carry 4x40 Yards
Set 2
1-Arm Kettle Bell Swing 4x10/side
Alternating Side Kick-Throughs 3x5/side
Bottoms Up Kettle Bell Carry 4x40 yards/side
Set 3
1-Arm Kettle Bell Snatch 4x10/side
Front Kick-Throughs 3x5/side
1-Arm Farmers Carry 4x 40 Yards per side
Set 4
½ Kneeling Wall Ball Side Smash 3x10/side
½ Kneeling Wall Ball Overhead Smash 3x10/side
Prowler Push 3x40 yards