Essay Example: Workouts Examples for Different Purposes

Purpose: To loosen up the hips

Procedure: Stand next to a wall in a position such that your left side is near the wall. Then place your left hand on the wall to ensure that you have some balance. After attaining some balance the keep swinging your left leg straight. Then rotate it backward and forward ensuring that you reach the maximum swing you are most comfortable. After you have reached the desired numbers of swings turns around and swing your left leg backward and forward similar to the right leg swings. Turn to face the wall and repeat the procedure with both your legs as high as is comfortable.

Volume: The number of swings depends on how the individual feels comfortable.

Rest Interval: 5 minutes rest interval between the swings of the different legs. 5 minutes interval after the exercise while facing the wall and when lining the wall on your back.

Key points: Ensure that you swing the legs from backward and forward as well as from side to side as far as you are comfortable.

Exercise 2

Name: Inchworms

Purpose: Strengthening the hamstrings

Procedure: while performing this activity first begin in the push-up position. Then while ensuring that your legs are straight, walk your legs towards your hands. Walk your hands forward after your feet reaches your hands until you are back in the push-up position. Repeat this for the desired distance.

Volume: 10 meters distance is most recommended.

Rest Interval: 5-10 minutes after completing the desired distance

Key points: Ensure that you keep your legs straight

Exercise 3

Name: High knee Hurdles

Purpose: Warm up the quadriceps and the hip flexors.

Procedure: To carry out this exercise, set up mini-hurdles separated by a distance equivalent to two of your feet lengths. Put your hands behind your head and stand tall. Then walk forward over the hurdles while ensuring that you lift each knee until it is at least even with your waist.

Volume: 50 meters walk.

Rest Interval: 5-10 minutes

Key points: Ensure that your foot remains flat.

Exercise 4

Name: Reverse Crab walks

Purpose: Hamstring exercise

Procedure: while sited place your hands next to your hips, bend your knees and place your feet on the ground. Lift your hips so that your arms and legs are supporting your weight. Then walk backward on your feet and hands while maintaining this position for the desired distance.

Volume: 10-20 meters distance

Rest Interval: 5-10 minutes

Key points: Ensure that you maintain the position while walking.

Exercise 5

Name: Walking Quad

Purpose: Stretch quad muscle

Procedure: Hold your left foot with your left hand and pull back to feel a stretch on the front of the leg. Then repeat this with the right leg while making a step forward in each stretch.

Volume: 10-20 yards

Rest Interval: 5-10minutes rest after the first 10 yards.

Key points: Ensure that you stretch till as far as you are comfortable.

B. Warm-Up for Strength Training

Exercise 1

Name: Arm Swings

Purpose: The aim is to get your chest and arms ready for the workout.

Procedure: Swing your arms in circles, huggers, etc. in a freestyle fashion.

Volume: 10 minutes freestyle swing

Rest interval: 5-10 minutes

Key points: Ensure that you swing your arms in a continuous swing for 10 minutes.

Exercise 2

Name: Trunk Twists

Purpose: Hamstring and groin warm-up

Procedure: place your legs apart while standing and rotate at the waist back and forth.

Volume: 25 seconds

Rest interval: 5-10 minutes.

Key points: Ensure that you change arm heights and arm lengths while rotating your waist.

Exercise 3

Name: Jumping jacks

Purpose: To get your heart beating to get your body and nervous system ready for a hard workout.

Procedure: Jump to a position with the legs spread wide and your arms above your head. You can choose to clap while doing the jumps. Return to a position where your legs are together and arms at the sides and repeat the jump again and again.

Volume: perform the jumps for 5 minutes.

Rest interval: 5-10 minutes after the 5 minutes jumping jacks.

Key points: ensure that you maintain the position of your arms above your head when making the jump.

Exercise 4

Name: Line jump side-to-side

Purpose: To warm up your body and muscles.

Procedure: draw a line on the floor and stand with your shoulders perpendicular to the line. Stand on one side of the line with both feet and jump with both feet together from one side of the line to the other.

Volume: 30 seconds jump

Rest interval: 5 minutes

Key points: Both feet should be together while performing the jumps.

Exercise 5

Name: Leg swings forward and back

Purpose: Warm up your body and muscles.

Procedure: Stand such that your shoulders are perpendicular to a wall and swing one leg forward and backward till you feel your hip flexors loosen. Repeat this with the other legs for intervals of 15 seconds.

Volume: 15 seconds swing and move to the next leg.

Rest interval: 5 minutes

Key points: the swing should be as far as you can till you feel some movement of your hip flexors.

C. Post work Flexibility Program

Exercise 1

Name: Calf stretch

Purpose: Improve flexibility especially for those doing a lot of high volume cardio.

Procedure: Stand with your feet shoulder length apart and with your hands against a wall. Lean on the wall while keeping your knees straight and your heels on the floor.

Volume: Hold the stretch for 30 seconds

Rest interval: 2 minutes

Key points: Ensure that your knees are straight and your heels are on the floor.

Exercise 2

Name: Quadriceps stretch

Purpose: Stretch the quadriceps muscles.

Procedure: stand with your hips straight and your feet together. Take the front of your left foot in the left had while bending your knee back. Bend your left knee back while keeping your knees even. Hold this stretch for 30 seconds and repeat it with your right foot.

Volume: 30 seconds stretch

Rest interval: 2 minutes

Key points: Ensure that while bending the knees the knees are even. I.e., do not let the knee to swing forward.

Exercise 3

Name: Shoulder stretch

Purpose: Relax your posterior deltoid and medial (shoulder)

Procedure: Press opposite elbow while pulling your arm towards the opposite shoulder. Then repeat this with the different arm.

Volume: 30 seconds pull.

Rest interval: 2 minutes

Key points: Ensure that you pull your arm towards the opposite shoulder while pressing the elbow gently.

Exercise 4

Name: Triceps stretch

Purpose: Stretching the three heads of the triceps muscle.

Procedure: While keeping the hand of the arm being stretched close to your shoulder, pull your elbow behind your head as far as you feel comfortable. Repeat this procedure with the opposite arm.

Volume: 30 seconds stretch

Rest interval: 2 minutes

Key points: Ensure that the hand of the arm being stretched is held close to the shoulder.

Exercise 5

Name: Lying hip stretch

Purpose: Hip stretching

Procedure: Place your left leg on your right knee and place your hands on your right knee to pull the left leg towards your body.

Volume: 30 seconds stretch

Rest interval: 2 minutes

Key points: ensure that you pull the left leg towards your body as far as you can attain.